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Wrestling has always been a sport known for its toughness
and need for discipline to achieve such physical skills and
movements. The main emphasis in wrestling is the ability to
create short, explosive bursts of energy during the match
to be able to execute offensive attacks and defensive counter-strikes.
There are many different styles of wrestling which not only
require these short, explosive bursts of energy, but also
require a high level of anaerobic endurance and flexibility.
Training for wrestling is extremely intensive and grueling.
It forces you to work in an anaerobic environment where you
are almost begging for air. Muscles grow when under stress,
and the goal in wrestling is to make them grow as quickly
as possible. This is the main reason why wrestlers are the
most overtrained athletes in the world. There training split
emphasises each muscle group during every workout session.
The University of Michigan wrestling team uses the "full-body
split," as you can see in their workout:
*Manual Neck
*Any Shrug
*Any Shoulder
*Chin ups
*Hammer Flat Bench
*Rope Climb
*Hammer Incline
*Straight Bar Curls
*Rope-a-Dope
*Ground Base Push/Pull
*Dips
*Any Bicep
*Hammer Leg Press
*Wall Sit
*Blocks
*Calves
Wrestling is a combination of two different types of athletes:
Power distance and endurance. A wrestler must get optimal
energy from each of the three different energy systems. That
means as a wrestler, you should plan your nutritional intake
to support all three systems of energy. You also need to adjust
your caloric intake in the off-season to suit your fitness
goals. That means if you want to become quicker, simply cut
your calories. If your looking to get stronger, then you should
increase your calories.
As a wrestler, your body is craving more nutrients than that
of the average person. That means it is vital that you supplement
your already strong training and nutrition program. A good
multivitamin that contains an adequate amount of Vitamins
A, B, C, and Zinc should be at the top of your supplement
list. However, the following supplements are also useful in
helping you become a better wrestler:
* Ginkgo Biloba
* Citrulline Malate
* Calcium
* Whey Protein
* Glucosamine Sulfate
* Creatine
* Glutamine
Besides football, you will not find a sport that is more physically
demanding than that of wrestling. If you`re not in decent
enough shape during the match, you will simply be humiliated
when you opponent crushes you to pieces in front of hundreds
of people. That is why you need to be in great shape. Get
your butt to the gym. Until next time, later.
Zach Bashore
April 20, 2006
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