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Thread: Preseason Training

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  1. #1

    Default Preseason Training

    What should I start doing for preseason training?

    I've been training for strength in the off season with some conditioning thrown in I'm in pretty good shape, but now what should I start focusing on? Getting stronger? Getting power? Getting in good condition?

    Thanks


  2. #2

    Default Re: Preseason Training

    Right now, I wouldn't generally suggest focusing on getting yourself into in-season shape. You want to peak your body in February, not in September.

    With that said, you still want to work out, just not 100% season practice intensity. I would suggest starting to build your aerobic base and running a minimum of three days a week (if you aren't already), and probably a maximum of five days a week. At first, just run around three miles during these sessions, but as you get going after the first two weeks or so, increase it up to four or five.

    As far as lifting goes, I would suggest heavier weights with lower reps for right now. This will help you build strength. As you draw closer to competition (3-4 weeks before the season) I would start lifting lighter weights with more reps, with smaller rest in-between sets. Circuit training, more or less. When you do this, the focus is more on muscular endurance and maintaining strength, as opposed to gaining strength. Generally, I lift three days a week and do a whole body workout, but you can also split your muscle groups into different days. If you decide to do this, I would choose to lift four or five days a week.

    Now, for wrestling in the preseason...do it as much as you can. For the rest of August and throughout September, work on what you feel you need to work on in order to be successful this season. Normally, that means eliminating your weaknesses. If one of your weaknesses is high crotch defense, work on it. If one of your weaknesses is front headlocks, work on it. If you need work on tilts, work on them...etc, etc. Some of it drilling, some of it live situations. Another thing you can do is "sparring", which is very beneficial for putting you in situations you might encounter during a real match. It's basically live where neither of you are going full out, win-or-die intensity. Andy Hrovat explains it here in this video blog, I suggest you watch it - http://www.flowrestling.org/speaker/...og-How-to-spar

    As October rolls around, I would start focusing less on what you do wrong, and instead begin to sharpen up what you do right. Drill your setups, takedowns, turns, escapes - get them down nice and sharp for the season. Start drilling hard and dedicate a good portion of your mat time to wrestling live. You can do some conditioning besides live wrestling during this time, but don't overdo it - you want to be fresh for the beginning of the season, not beaten up and worn out.

    Good luck.
    Am I cool now?

  3. #3

    Default Re: Preseason Training

    I don't know how much your coach has you guys lift, but I know I don't like lifting during the season much.

    If your coach is that way, I'd really concentrate on getting as strong as possible. Not to say that you should ignore wrestling or cardio conditioning, but just something to consider or place emphasis on.
    To avoid criticism say nothing, do nothing, be nothing.

  4. #4

    Default Re: Preseason Training

    Thanks. I'll stick to what I've been doing (heavy weight, low reps and aerobic exercise with two days a week on anaerobic exercise).

    We don't lift at all as a team. So I'll just stick to getting stronger.

    Do you guys have any tips on being in the best shape i can be in once we start having duals and tournaments? Should I stay after and do more sprints, walls, etc? Live wrestle before and after practices, etc? I want to be in the best condition I can for this season, as I know I'll need to have an advantage some where because I haven't wrestled for years to get perfect technique.

  5. #5

    Default Re: Preseason Training

    Any extra sprints/work will be great.

    One thing I'd avoid is extra live wrestling. You could run the risk of over-training, or getting injured.

    Make sure you don't over-train and I would start to scale back on the extra work towards post season time. You need your body to be peaking at that point.
    To avoid criticism say nothing, do nothing, be nothing.

  6. #6

    Default Re: Preseason Training

    I would encourage you to keep focusing on getting strength now and staying in decent shape. I'd also tell you to try to find a good dvd or club and maybe spend one or two nights a week drilling a little or focusing on one or two techniques that you need to improve. If you could never quite hit your sit out last year this is a great time to work on that so when the season starts you have it perfected.

    Quote Originally Posted by vaisforlovers View Post
    Any extra sprints/work will be great.

    One thing I'd avoid is extra live wrestling. You could run the risk of over-training, or getting injured.

    Make sure you don't over-train and I would start to scale back on the extra work towards post season time. You need your body to be peaking at that point.
    That is good advice, when I'm coaching the hardest two weeks of practice are weeks 4 and 3 (we count down so that week 0 is the week after district--our first postseason tournament--and week 1 is the week before districts). Week 2 is just as intense as the rest of the season but practices are a bit shorter, and then week 1 we focus on being crisp but not physically demanding in order to give everyone time to rest and heal.
    Quote Originally Posted by Flop The Nuts View Post
    [D]on't let lack of knowledge impact your ability to post as if you are knowledgeable.

  7. #7

    Default Re: Preseason Training

    Alright thanks. I'll do extra sprints and other conditioning things. Skip the extra live wrestling.

    Once the season starts after I run my extra sprints or do my extra conditioning, could I just drill lightly or 'spar' like SATS said? Not really for conditioning, but just to improve technique, but should I just stay away from wrestling after practice to avoid overtraining and getting injured? Sorry for all the questions and thanks for all the help

  8. #8

    Default Re: Preseason Training

    Quote Originally Posted by Laynerz View Post
    Alright thanks. I'll do extra sprints and other conditioning things. Skip the extra live wrestling.

    Once the season starts after I run my extra sprints or do my extra conditioning, could I just drill lightly or 'spar' like SATS said? Not really for conditioning, but just to improve technique, but should I just stay away from wrestling after practice to avoid overtraining and getting injured? Sorry for all the questions and thanks for all the help
    I was going to recommend drilling as well. For some conditioning I'll do some sprints and really get my lungs burning and tired, then I'll have them go right into drilling and finishing shots, or mat returns. This gets you used to performing when you're tired so you can get that last TD when you're feeling it at the end of a match.
    To avoid criticism say nothing, do nothing, be nothing.

  9. #9

    Default Re: Preseason Training

    Alright. I wasn't sure if drilling after would be okay, just no live wrestling.

    Think I got this all figured out. Thanks for all the help

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