misc wrestling

for wrists/forearms
Do lots of wrist work like plate curls, wirst curls, and sledgehammer levering.
Do lots of wrist work like plate curls, wirst curls, and sledgehammer levering.

brown rice, rolled oats, and sweet potatoes

anyways, you need to go ahead and start setting up a cutting diet and regiment. until you get that squared away, go ahead and make very small changes to your current diet to begin lowering your calories. remove empty calories such as SODAS, chips, candy, ice cream, FAST FOOD, and most baked goods. also start replacing bad food choices for better ones such as:

-skim milk for whole milk
-light wheat bread for white bread
-brown rice for white rice
-sweet potatoes for white potatoes
-diet soda for regular soda
-sugar free jello for ice cream
-light dressing instead of regular dressing
-egg whites for whole eggs
-grilled meats for fried or breaded meats
-salads for creamed soups or bread at a resteraunt
-fruit instead of most snack foods


these are just a few suggestions on how to get started. what you really need to do is sit down and right out a hypocaloric diet that you can stick w/and enjoy to a certain extent. you also need to begin cardio workouts as soon as possible. if you have wrestling practice, bust your ass and then go put in one extra mile after its over. if no practice, go put in 3 or 4 miles if you can. not only will this help you shed some body fat, it will get you in shape to wrestle, too. good luck on the mat man. keep asking if you have any more questions.

One more suggestion for substitute good foods instead of bad,


water for soda

The only fluids you really need to be drinking are:
Water
milk
whey protein shakes
EFA's if you take em.

Try to stay away from fruit juices such as orange juice, because they are loaded with sugar, and don't always have the same amount of phytochemicals and other nutrients that the actual fruits have. Eat plenty of fruits and vegetables.

Monday: Weight lift/ light run at night time 2miles
Tuesday: Swim
Wedsdau: Weight lift/ light run at night time 2miles
Thursday:Rest
Friday: Swim
Saturday: Weight lift/ heavy run at night time 3-4miles
Sunday: off

swimming is great for muscular endurance.

Dont neglect your cardio. If u cant go 3rounds. You can lose alot of matchs.

work more on wrestling form, heavy lifting, and explosiveness.

drill drill drill drill drill drill get on a mat and drill atleast 2-3 times a week I wrestle in college right now and all we do in the off season is drill, lift weights 3 times a week and do light cardio but the most important thing to do it drill and get involved in freestyle and greco both will help your mat awareness and give you some matches

what do you think was your biggest weakness last season? Strength, endurance, speed or technique. Whatever you think you need to work on. I wrestled 135 and there were some guys I thought were strong enough to wrestle with the heavy weights. I had everthing else just thought I could be a little stronger. I guess that's why I took an interest in bodybuilding. Maybe hit the weights hard until next season and put on some good lean musle and keep your endurance and speed up. Also practice with people on the team and learn more technical stuff. Technique is the key to wrestling not strength. But it would sure help a lot. I wasn't very strong at all but I had a great opportunity to practice with our captain who was a 4 time state champ and fourth place national finisher in high school. He taught me a lot of technical stuff that made up for my weakness and took me to state my first year. Well i hope this helps so focus on weaknesses. Good Luck!!

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The offseason is the time to build your strength and work on technique and learn new moves. Start your endurance with longer runs in the summer and work to interval training prior to the season. Its noted that it takes 6-8 weeks to hit top conditioning so plan plan plan

Your bumping up 30 pounds in 8 months? I sugjest a lot of cookies, and high fat foods like McDonalds, because without steroids you probably won't be putting on 30 pounds in 8 months.

The best thing to get better at wrestling, is wrestling hands down. No matter how much you run, how much you lift, wrestling is always the best - not to mention fun.

Peopl can put on 30 pounds in 8 months, but they are serious body builders, your a wrestler, you don't need huge biceps, you don't need huge calves, just train your triceps, forearms, legs, and abs.

If you really want to yolk up, or fat up to 160 than consider completely altering you wrestling style, unless your going to wrestle state you won't find a lot of very fast wrestlers at that weight class, this might be good for you or bad.

the mat.com

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