How to Get "Super Strong" For Wrestling!

Wrestling is a sport that requires above average strength levels. In order to be a Champion, you need to keep the strength that you've built up in the off-season and keep it through a full season of dual meets, tournaments, and constant "cutting weight." This isn't easy to do... unless you know how to do it! The skills that you learn through countless hours of practice make or break you. The strength and conditioning allow you to perform the moves. Learn exactly how to get stronger for wrestling.

With all things equal, the STRONGER wrestler WINS every time!

The following tips will help you develop your wrestling strength and keep it throughout the season!

1. Drink Meal Replacement Shakes Meal replacement shakes were originally developed for cancer patients. They were consumed because they were pre-digested, and "nutrient dense." They are loaded with vitamins and minerals, high protein blend, and just enough carbohydrates to keep up energy levels. These are perfect for wrestlers who are dropping weight to move down to a lower weight class. They are low in calories, yet have the nutritional values that are so important to maintain or build strength. Try to consume 2 or 3 per day if you're cutting weight.

2. DO NOT STARVE YOURSELF Wrestlers are notorious for cutting weight by not eating, then dehydrating. Let me explain what happens to your body when you decide to do this in order to make weight each week. When you take in too few calories to maintain your body weight, the body goes into a defense mechanism. Sure, the scale will show that you are indeed losing weight. But the body determines that it is being starved, and as a means to protect itself from starving, it will hold onto body fat, and start breaking down muscle tissue for energy. You will wind up losing SOME body fat, plus muscle and water. So you make weight, but you're not as strong due to less muscle on your body. If you have to make weight, plan ahead, and try to lose body fat, not muscle.

3. Train Your Wrestling Muscles When creating a workout program for wrestling you must first consider the muscles that you use in wrestling in order of importance. These are the glutes, hips and low back (the posterior chain muscles), then the quadriceps, chest, shoulders, arms, hands, and neck. I recommend that you perform a full body strength routine, You still want to work the entire body thoroughly, but prioritize the wrestling muscles first.

4. Strength Train Every 4-5 Days During The Wrestling Season Your goal during the season is to at least keep up your strength levels, with the best case scenario being strength gains as the season progresses. In order to accomplish this you want to strength train frequently enough, but not so much that you're constantly breaking your body down. For the in-season, try to hit a full body workout on a schedule like this: Week 1 - Monday and Friday, Week 2 - Wednesday. Then repeat. This means that one week you perform 2 full body strength workouts, and the next week you perform one full body strength workout. Alternate these weeks throughout the wrestling season.

5. Progressive Resistance Remember to always strive to do at least one more repetition or the same amount of repetitions with a little more weight as often as possible. Your muscles quickly adapt, and you need to force them to become stronger. Strive for a 5% strength gain on each exercise per month. If you're really cutting a lot of weight this season, you may not be able to gain strength because the body needs a surplus of calories from food in order to feed the muscle. At least, try to maintain your strength by keeping the same weight on each exercise throughout the season.

How to Get "Super Strong" For Wrestling!   How to Get "Super Strong" For Wrestling!   How to Cut Weight For Wrestling!   

How to Get "Super Strong" For Wrestling!

Wrestling is a sport that requires above average strength levels. In order to be a Champion, you need to keep the strength that you've built up in the off-season and keep it through a full season of dual meets, tournaments, and constant "cutting weight." This isn't easy to do... unless you know how to do it! The skills that you learn through countless hours of practice make or break you. The strength and conditioning allow you to perform the moves. Learn exactly how to get stronger for wrestling.

With all things equal, the STRONGER wrestler WINS every time!

The following tips will help you develop your wrestling strength and keep it throughout the season!

1. Drink Meal Replacement Shakes Meal replacement shakes were originally developed for cancer patients. They were consumed because they were pre-digested, and "nutrient dense." They are loaded with vitamins and minerals, high protein blend, and just enough carbohydrates to keep up energy levels. These are perfect for wrestlers who are dropping weight to move down to a lower weight class. They are low in calories, yet have the nutritional values that are so important to maintain or build strength. Try to consume 2 or 3 per day if you're cutting weight.

2. DO NOT STARVE YOURSELF Wrestlers are notorious for cutting weight by not eating, then dehydrating. Let me explain what happens to your body when you decide to do this in order to make weight each week. When you take in too few calories to maintain your body weight, the body goes into a defense mechanism. Sure, the scale will show that you are indeed losing weight. But the body determines that it is being starved, and as a means to protect itself from starving, it will hold onto body fat, and start breaking down muscle tissue for energy. You will wind up losing SOME body fat, plus muscle and water. So you make weight, but you're not as strong due to less muscle on your body. If you have to make weight, plan ahead, and try to lose body fat, not muscle.

3. Train Your Wrestling Muscles When creating a workout program for wrestling you must first consider the muscles that you use in wrestling in order of importance. These are the glutes, hips and low back (the posterior chain muscles), then the quadriceps, chest, shoulders, arms, hands, and neck. I recommend that you perform a full body strength routine, You still want to work the entire body thoroughly, but prioritize the wrestling muscles first.

4. Strength Train Every 4-5 Days During The Wrestling Season Your goal during the season is to at least keep up your strength levels, with the best case scenario being strength gains as the season progresses. In order to accomplish this you want to strength train frequently enough, but not so much that you're constantly breaking your body down. For the in-season, try to hit a full body workout on a schedule like this: Week 1 - Monday and Friday, Week 2 - Wednesday. Then repeat. This means that one week you perform 2 full body strength workouts, and the next week you perform one full body strength workout. Alternate these weeks throughout the wrestling season.

5. Progressive Resistance Remember to always strive to do at least one more repetition or the same amount of repetitions with a little more weight as often as possible. Your muscles quickly adapt, and you need to force them to become stronger. Strive for a 5% strength gain on each exercise per month. If you're really cutting a lot of weight this season, you may not be able to gain strength because the body needs a surplus of calories from food in order to feed the muscle. At least, try to maintain your strength by keeping the same weight on each exercise throughout the season.

How to Get "Super Strong" For Wrestling!   How to Cut Weight For Wrestling!   

How to Cut Weight For Wrestling!

Let's take a look at the typical year for a wrestler. During the off-season, the wrestler is in the gym lifting weights. The workouts are intense. The wrestler eats normally, sustaining muscle, and adding strength to their body. The wrestler might compete occasionally in a tournament or go to a wrestling camp. The wrestler is learning more moves, and skills, along with improved strength. All is good. Things look great for the upcoming season!

Then the season arrives. The wrestler decides to cut 15-20 lbs. to move to a lower weight class, where they will be big, strong, and ready for any competition. The wrestler eats very little, runs a lot (even with plastic suits on), spits, uses saunas, etc. to make weight. The wrestler makes weight. The wrestler has a good season, making weight each week, and binging after each match.

BUT THE WRESTLER COMES UP SHORT OF THEIR POTENTIAL!

The wrestler doesn't understand. He practices hard, really hard! He dropped two weight classes, and makes weight each week. He drills after practice, and works as hard or harder than anyone else in the mat room. He doesn't strength train during the season because he practices so much, and doesn't have the time or energy to work out. Besides, all that hard work in the weight room during the off-season has made him really strong!

Or did it?

If you are cutting weight for wrestling, and want to be the BEST your potential will allow, make sure you:

1. Keep Up Your Strength Training

During the off-season you want to work to gain as much strength as possible. I recommend training 3 times each week in the weight room, working the muscles that are used for wrestling. Be consistent and document your progress. Always strive to add a little more weight or repetitions. During the wrestling season, YOU HAVE TO STRENGTH TRAIN! You will not keep strength gained during the off-season if you neglect training during the season. If you are cutting weight, it is even more important to keep up your strength training. If you are cutting weight, practicing, and wrestling in dual meets and tournaments, your body is using its own muscle for food. You can prevent some of this by getting in a full body strength training workout every 4-5 days.

2. Eat More Frequently

Don't starve your body to make weight! If you starve your body, you are slowing your metabolism down. Metabolism is the rate at which your body burns calories. A calorie is a unit of energy. By starving, you will cause a rebound effect, and have even more trouble making weight next season. The answer lies in trying to lose fat, not muscle and water. You do this by eating more frequently. Four smaller meals each day will allow you to lose body fat while sparing muscle, give you energy to wrestle hard, and be strong the entire match.

3. Give Your Body The Correct Amount of Calories

To find out how many calories your body needs to keep up muscle while cutting weight, take your current body weight, and multiply times 13. This is the minimum number of calories you need to consume each day.

4. Eat a 40-30-30 Ratio

Now that you know how many calories you need to cut weight and still keep your muscle and strength that you've built up, you need to eat the proper ratio of protein, carbohydrates and fats. 40% of your calories should come from lean proteins (egg whites, turkey, lean beef, whey protein powder, skinless chicken). 30% of your daily calories should come from complex carbohydrates (multi grain bread, baked potato, sweet potato, brown rice, oatmeal), and 30% of your calories should come from unsaturated fats (olive oil, nuts). Usually you don't have to figure in the fats other than a tiny bit of oil on a salad, because the meats that you consume will have a small percentage of fat that will suffice for the day.

5. Don't Jog excessively If Your Goal Is To Make Weight

Nothing is more grueling than a tough high school or college wrestling practice. You shouldn't get in the habit of jogging for miles, and miles each week in order to lose weight. First of all, it will not give you the endurance for wrestling like good old-fashioned live wrestling in practice will. If you try to lose weight by jogging, you will start eating the muscle off of your body. Aerobic activity is NOT an efficient means of losing fat. A controlled meal plan is the answer.

6. Don't Dehydrate

In order to wrestle at your best, and have your body working efficiently, you need to have all of the body systems working optimally. Each of your body systems requires water. If you have to lose a couple of pounds to make weight after you have followed the above tips, then you will restrict your water intake. Restricting water intake is not the same as not drinking water at all though. You still need to give yourself 3-4 ounces of water every 3 hours on days that you are trying to make weight. Remember, this is to keep up your strength. You need to plan well in order to do this right. Don't weight until two days before, and get drastic in your weight loss system.

7. Stay Away From Sugar

Wrestlers who cut weight by eating very little and doing excessive jogging tend to get sugar cravings. Sugar has no place in your wresting meal plan. The only time my clients consume sugar is immediately following an intense strength training session. If you are within 3 or 4 lbs. of your weight class, you might want to consume 60 grams or so of high glycemic carbohydrates (sugar) on the form of grape juice or apple juice within 20 minutes of your strength training session. This replenishes the body's glycogen stores and helps with recuperation. In general, stay away from sugars. They have no long-term positive effects on your energy. They are much more likely to be converted and stored as fat.

How to Cut Weight For Wrestling!

Let's take a look at the typical year for a wrestler. During the off-season, the wrestler is in the gym lifting weights. The workouts are intense. The wrestler eats normally, sustaining muscle, and adding strength to their body. The wrestler might compete occasionally in a tournament or go to a wrestling camp. The wrestler is learning more moves, and skills, along with improved strength. All is good. Things look great for the upcoming season!

Then the season arrives. The wrestler decides to cut 15-20 lbs. to move to a lower weight class, where they will be big, strong, and ready for any competition. The wrestler eats very little, runs a lot (even with plastic suits on), spits, uses saunas, etc. to make weight. The wrestler makes weight. The wrestler has a good season, making weight each week, and binging after each match.

BUT THE WRESTLER COMES UP SHORT OF THEIR POTENTIAL!

The wrestler doesn't understand. He practices hard, really hard! He dropped two weight classes, and makes weight each week. He drills after practice, and works as hard or harder than anyone else in the mat room. He doesn't strength train during the season because he practices so much, and doesn't have the time or energy to work out. Besides, all that hard work in the weight room during the off-season has made him really strong!

Or did it?

If you are cutting weight for wrestling, and want to be the BEST your potential will allow, make sure you:

1. Keep Up Your Strength Training

During the off-season you want to work to gain as much strength as possible. I recommend training 3 times each week in the weight room, working the muscles that are used for wrestling. Be consistent and document your progress. Always strive to add a little more weight or repetitions. During the wrestling season, YOU HAVE TO STRENGTH TRAIN! You will not keep strength gained during the off-season if you neglect training during the season. If you are cutting weight, it is even more important to keep up your strength training. If you are cutting weight, practicing, and wrestling in dual meets and tournaments, your body is using its own muscle for food. You can prevent some of this by getting in a full body strength training workout every 4-5 days.

2. Eat More Frequently

Don't starve your body to make weight! If you starve your body, you are slowing your metabolism down. Metabolism is the rate at which your body burns calories. A calorie is a unit of energy. By starving, you will cause a rebound effect, and have even more trouble making weight next season. The answer lies in trying to lose fat, not muscle and water. You do this by eating more frequently. Four smaller meals each day will allow you to lose body fat while sparing muscle, give you energy to wrestle hard, and be strong the entire match.

3. Give Your Body The Correct Amount of Calories

To find out how many calories your body needs to keep up muscle while cutting weight, take your current body weight, and multiply times 13. This is the minimum number of calories you need to consume each day.

4. Eat a 40-30-30 Ratio

Now that you know how many calories you need to cut weight and still keep your muscle and strength that you've built up, you need to eat the proper ratio of protein, carbohydrates and fats. 40% of your calories should come from lean proteins (egg whites, turkey, lean beef, whey protein powder, skinless chicken). 30% of your daily calories should come from complex carbohydrates (multi grain bread, baked potato, sweet potato, brown rice, oatmeal), and 30% of your calories should come from unsaturated fats (olive oil, nuts). Usually you don't have to figure in the fats other than a tiny bit of oil on a salad, because the meats that you consume will have a small percentage of fat that will suffice for the day.

5. Don't Jog excessively If Your Goal Is To Make Weight

Nothing is more grueling than a tough high school or college wrestling practice. You shouldn't get in the habit of jogging for miles, and miles each week in order to lose weight. First of all, it will not give you the endurance for wrestling like good old-fashioned live wrestling in practice will. If you try to lose weight by jogging, you will start eating the muscle off of your body. Aerobic activity is NOT an efficient means of losing fat. A controlled meal plan is the answer.

6. Don't Dehydrate

In order to wrestle at your best, and have your body working efficiently, you need to have all of the body systems working optimally. Each of your body systems requires water. If you have to lose a couple of pounds to make weight after you have followed the above tips, then you will restrict your water intake. Restricting water intake is not the same as not drinking water at all though. You still need to give yourself 3-4 ounces of water every 3 hours on days that you are trying to make weight. Remember, this is to keep up your strength. You need to plan well in order to do this right. Don't weight until two days before, and get drastic in your weight loss system.

7. Stay Away From Sugar

Wrestlers who cut weight by eating very little and doing excessive jogging tend to get sugar cravings. Sugar has no place in your wresting meal plan. The only time my clients consume sugar is immediately following an intense strength training session. If you are within 3 or 4 lbs. of your weight class, you might want to consume 60 grams or so of high glycemic carbohydrates (sugar) on the form of grape juice or apple juice within 20 minutes of your strength training session. This replenishes the body's glycogen stores and helps with recuperation. In general, stay away from sugars. They have no long-term positive effects on your energy. They are much more likely to be converted and stored as fat.