Weight Lifting Tips For Wrestlers

Wrestlers have to face grueling test for endurance and strength each time they are on the mat. This is the reason why wrestlers have to focus more aggressively on their training sessions and exercise routines.

Weight lifting is an important part of training for wrestling. When right methodology is followed for weight lifting the gains can be seen in form of strength and muscles mass. A well guided conditioning for wrestlers ensures right surge of strength. It is this practice that would segment a good wrestler from great wrestlers. Given below are some quick weight lifting tips.

3 basic weightlifting equipments for wrestlers:-

    Barbells - Barbell help in rowing exercises which make muscles work effectively and strengthen their posture. Barbell rowing exercises strengthen large back muscles and work amazingly to improve posture. Being free weight exercises they utilize the stabilizing muscles that help in burning more calories and building overall muscles.

    Dumbbells - They focus on resistance training exercises. Dumbbell exercises require more balance, in turn helping to bring optimal performance and right balance positioning for wrestling matches.

    Kettle bells - Exercises through Kettle bells focus on four aspects of strength: - grip, endurance, core strength and power building. Thus practice with Kettle bells focuses on building overall strength of the body and increasing more endurance for wrestlers.

Weight Lifting During Season

Experts suggest that weight training during wrestling season should be restricted to not more than four times a week. To maintain muscular power that was built before the wrestling season wrestlers should try more movement specific exercises Therefore more emphasis should be given to dumbbells and Kettle bells exercises

Pay attention to Diet & Nutrition

Under both circumstances, if you're trying weight gain or weight loss, you should keep protein rich diet a regular inclusion. Keep saturated fat and refined carbohydrates limited. Eating well balance diet is necessary, and timing it according to the intensity of the workout important.

Energy is important for wrestlers. If body finds no energy to burn, it will breakdown its own tissues to source it for body's needs, which is detrimental for the workout you do, so maintain it with high quality food intake.

Strength & Endurance Building

    For muscular power 15 to 30 repetitions and two to four sets per exercise are best recommended.

    When working on muscular endurance 30 to 60 seconds of quick repetitions are sufficient.

    A minimum gap of 48 hours should be given once weight training sessions for any muscle group is done. This applies for amateur wrestling as well as all other types of wrestling.

Practice with Trap Bar

Trap bar is another great equipment to gain muscle strength. It guides maximum stimulation for every muscle and is hexagonally shaped equipment.