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Thread: help me get back in

  1. #1

    Default help me get back in

    hey,
    been lurking around a couple of days, i could use some training advise.

    here is some background. i wrestled from age 8, through HS, a season in Jr college(couldn't crack the lineup), and a few years with some other like minded guys using mat time at a local martial arts gym, hitting AAU tourneys. stopped when i was 24. average at best, kinda one dimensional. raced bmx bikes (big kid, i know)from 24 to present(31). so i'm not completely out of shape, just not in wrestling shape.

    my boss wrestled in the marines and asked me if i wanted to roll. we go help out a local midget program, when the kids are done practice, we have about an hour or so of free mat time. first night was thursday, my boss cleaned the mat with my face.

    him and a couple of other guys there want to get in some summer tourneys. i have alot of work to do. i can only roll the one night a week... work, family, sidework, ect.. what kind of program could i do to get my strength, speed, endurance back to par? i know that nothing compares to mat time, but it was hard for me to juggle everything to get the one night in as it is. i have no problem getting up early to train before work.

    thanks in advance for any ideas/help
    dave pawlowski

  2. #2

    Default Re: help me get back in

    there's a lot of different types of strength required of a wrestler's body. i would suggest, before diving into a full-scale lifting and conditioning program, a short 2-3 week preparatory lifting program just to get your joints adjusted to lifting. also, if youre "new" to lifting again, its tough to start off at full intensity right off the bat for a number of reasons (first day was tough and you feel like quitting, very bad case of delayed onset muscle soreness, etc.,). you'll feel more motivated psychologically if your body is more welcoming of a tough program after its been given the time to prepare for it.

    i'd be happy to help you out with a regimen (both a prep one and a full-scale one) later on today (have a tournament to go to thiss morning).

    lots of guys on the forum are very capable of helping you out too!

  3. #3

    Default Re: help me get back in

    thanks--

    actually have never stopped lifting-- bmx program consisted of bench, squat, powerclean for 3x5. one day a week and a day of plyometrics. the rest of the days consisted of track time or sprints.

    compared to the average person i'm in good shape, just bad wrestling shape. my wind was really bad, i gassed pretty quickly. and my muscular endurance was really bad, after just a bit of rolling, i had nothing left. i'd like to be stronger, as my boss overpowered me big time, but he does have 30lbs on me and is strong as an ox. he said i was stronger than he expected, but i'd still like to get stonger.

    i haven't lifted heavy in a while as i am coming off of a broken collar bone, at this point i am able to lift heavy again without pain, but haven't jumped back into a program yet.

    thanks again

    dave

  4. #4

    Default Re: help me get back in

    You want to get strong and increase your cardio do some ballistics like:
    K-Bell swings
    K-Bell snatches
    Do both for time. Or if you don't have access to k-bells, have a day where you do all of your gym exercises for time instead of reps. Also, running is a sure fire way to increase cardio shape. Try to get into the k-bell.
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

  5. #5

    Default Re: help me get back in

    thanks-- i've heard you could use a dumbell in place of a k-bell?

    where are you in jersey? north i suppose? south jersey here, gloucester county.

  6. #6

    Default Re: help me get back in

    Quote Originally Posted by s4lnj View Post
    thanks-- i've heard you could use a dumbell in place of a k-bell?

    where are you in jersey? north i suppose? south jersey here, gloucester county.
    I am in Monmouth County. You can do k-bell exercises w/ dumbells but IMO, you don't get the same w/out.
    "All that we are is the result of what we have thought. The mind is everything. What we think we become."

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