Training for wrestling

[ZXUNH]

Ive always been able to get strong and cut, both of which are important for my sport. My problem is endurance. If i could be close to as strong in the third period as I am in the first id be unstoppable. So my question is could any of you with knowledge of the sport of wrestling guide me toward a program that would suit my needs. Its my senior year next year and my last chance to get a d1 scholarship. Any help would be greatly appreciated. Thanks bros

 

[louden_swain]

What type of wrestling. . .freestyle, greco, or folkstyle??

I used to wrestling years ago, what level are you wrestling on?

 

[louden_swain]

In order to participate in D1 wrestling, you must be the elite in high school. . this means 2 or 3 time state champion. Also good grades and high ACT scores help.

Remember in college 1st period is 3 minutes and the second and third period is 2 minutes.

What weight class are you wrestling?

I wrestled 112, 125, 145, 160

 

[ZXUNH]

Im in high school. We wrestle folkstyle, but I do compete in some offseason freestyle tournaments.

 

[louden_swain]

I am sure your strength training is fine, but I would focus on endurance.

For weight training 25 to 30 reps or 1 minute burn outs

Focus on pushing and pulling movements

Also, to last the 3rd period a lot of hard wrestling in practice!! This means 9 minute matches.

Enter freestyle and greco tournaments this summer to get extra experience and manage your weight.

Drill, Drill, Drill. . .technique will win matches at regionals and state.

Include extra training such as

running
jump rope
bear crawls
stairs

BTW what state are you in. I am in Oklahoma and we Okies know wrestling!!!

 

[ZXUNH]

Well I have won states as a sophomore and junior. Both were at 152. Although I recently wrestled at 145 in the national duals at the university of Delaware for team New england. I should have wrestled at 145 during the high school season, but i knew I could win states at 52's. I choked at New englands and have been told that at 5'6 i am better suited to wrestle at 40 or 45's. When I wrestle against top competition I tend to have a tough time with the taller kids. Especially on top because i mainly ride legs and its tough against those damn long kids. I know it will be very difficult to get a scholarship, but regardless I know I can wrestle at that level. A friend of mine who went to my school and graduated a few years before me wrestles for Clarion in PA and I work out with him a little during the summer. Based on what he says and other kids Ive wrestled who have gone on to D1 schools leads me to believe I can do it. Dont get me wrong I probably will never be able to be an all american and to have a winning record would be good as the competetion in college is ridiculous. But Im really dedicating myself this off season to see what I can do.

 

[louden_swain]

Thats great!! If you are a two time state champion, your chances wrestling at D1 level are great

Lehigh, Penn State, Ohio State, Cleveland State, Pitts-Johnstown and etc.

What is your off-season weight? Tall guys are difficult to wrestle because of leg riding and stalling, and overall leverage.

 

[louden_swain]

In college the coach would make a 141lber out of you. . .sounds like you have great potential!!

We have a couple of studs in Oklahoma. . .Teyon Ware and Zack Esposito.

 

[louden_swain]

Speaking of Clarion. . .does the name Doug Cieleski ring a bell? He used to wrestle at 157 at the University of Oklahoma. Now, he is a student coach at Clarion.

 

[ZXUNH]

Well I cant compete with Oklahoma man Im in Mass. The wrestling is ok, but I try to go down for tournamemts In PA as often as possible. How did you do in high school?

 

[louden_swain]

I was a state qualifier, but I had numerous injuries that cut my career short.

I had torn my MCL and ACL in my left knee, and had severe bursitis in my right knee. Other minor injuries to ankle, fingers, and ear.

 

[ZXUNH]

Im not familiar with him next time my friend is back from school il ask him about him. Ya Esposito is nasty he went to Blair right?

 

[louden_swain]

Im not familiar with him next time my friend is back from school il ask him about him. Ya Esposito is nasty he went to Blair right?

He is awesome, but couldnt make All-American status this season.

Teyon Ware has defeated Esposito 4 times this season. . .he is the national champ.

Don't worry, you will get to wrestle in college, but make sure your training is intense in the off-season. D1 is big-time!!

 

[louden_swain]

Make sure you have plenty of hip and back strength

perform tons of squats, powercleans, and incline presses.

 

[ZXUNH]

ya I saw ware beat zac in the big 12 finals what a match!

 

[louden_swain]

What is your offseason weight?

 

[ZXUNH]

Thanks for the help Louden. Do you have anything as far as a specific program as i need more than direction Im looking for something that I can follow every day as Its alot easier for me to stay dedicated to something that i have written down with me at the gym.

 

[louden_swain]

I can give you a good strength program, but the endurance is up to you.

Do you want me to post a strength plan?

The key is to train harder than everyone else in the room. . thats how you will get through the 3rd period.

 

[louden_swain]

Ya if you could post a strength program that would be great. I also play football which makes the beginning of wrestling difficult. I would like to get to 175 for football this year and be at 165 by the end of the year. That way i will only have to cut 20 pounds. I have no problem training hard Im willing to put the effort in I just need direction. As far as endurance applies to it I just need to know how to incorporate that into the program. Thanks so much for your help louden.

No problem, just give me a little time.

 

[ZXUNH]

Ya if you could post a strength program that would be great. I also play football which makes the beginning of wrestling difficult. I would like to get to 175 for football this year and be at 165 by the end of the year. That way i will only have to cut 20 pounds. I have no problem training hard Im willing to put the effort in I just need direction. As far as endurance applies to it I just need to know how to incorporate that into the program. Thanks so much for your help louden.