jrl35

I weight 178 and am looking to wrestle next year (i am in 9th grade, but i wrestled from like kindergarden to 6th grade and switched schools)


So how would i go about dropping down to 152 - 145?

jrl35

while retaining strength i might add

Snackem

No, don't worry about your weight right now. Focus on eating right and working out. Let your weight take care of itself. The three biggest things you need to worry about right now are strength, stamina, and TECHNIQUE. This summer find a good camp or two, find a freestyle club to join, and get a hold of your coach to see if he does any summer practices or not.

MMA_Brad

Exactly what Snackem said. Eating right doesn't mean eating nothing so remember that. Eat healthy foods and keep it in moderation. Get plenty of sleep so you can keep training hard. The weight will fall off if you work out hard.
You can lose weight by doing lots of reps with little weight and not a lot of rest in between. Remember you have to get your heart rate pumping to lose weight.
Good luck! If you need any workouts I can help you out.

Snackem

The more I think about this question the more I think that losing weight isn't necessarily the right idea. Talk to your coach. Maybe 171 is a weak weight class in your district/region/state. If you hit the weights hard and watch what you eat i.e. cut out the fat and junk and eat a bunch of fruits, vegetables, GOOD carbs like whole wheat, and lean proteins. Let your weight go up and down from now until fall, then reassess and think about what weight you want to go. You said that you are a freshman right? In that case you have some growing and filling out to do still, so you may not be able to cut to the weights you are talking about. And if I had a choice I would rather have a wrestler on my team wrestle their natural weight but hit the weights hare and be in incredible shape than I would have someone sucking weight all year, be tired and constantly worried about making weight.

Weight is a big deal in wrestling but not NEARLY as important as technique, conditioning and strength. Focus on strength and conditioning and it won't matter what you weigh.

Schlottke

I would really suggest building muscle mass and focusing on your training rather than cutting and focusing on your diet. You will progress and mature as a wrestler much faster if you practice, eat healthy, and lift.

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Tiger112

I would say find a good three day circuit workout ex. Mon. Wed. Fri. and on days you dont workout Tue. Thu. Sat you run, focus on doing uphill sprints they strip off fat like nothing else. also get alot of protein doing this I will guarantee that you will lose a bunch of weight while gaining muscle

gjfovf

Look at this realistically. You are talking about a 20% drop in total body weight. What is your body fat %? What is your "normal" walk around weight? Have you ever done a substantial weight cut before? I agree with Schlottke and Smackem. Focus on building your body as it stands today. Technique and mat time are super important regardless of what you weigh.

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razegfx

+1 to everyone stating that you should worry about technique instead of cutting weight. Unless you truly have a lot of fat to strip, it would be unwise to make that your number one priority in the off season. I would make it a point to take care of your aerobic conditioning and lift heavy weights. If you're truly hell bent on losing weight, make sure you're eating healthy, while you lift - recovery is hard to balance with hard training in lieu of excessive caloric intake. But in my honest opinion, I'd seriously work on your weaknesses as a wrestler technique wise, and getting stronger.

Either of these two provide good outlines of what an all around strength regimen should resemble:
http://startingstrength.wikia.com/wi..._Strength_Wiki
http://www.eclipsegym.com/forums/viewtopic.php?t=57

Starting Strength gave me a great headstart, and I recently switched onto the 5x5 for extra volume. I'm sure anecdotal evidence isn't all that you're looking for, but I want to reassure you these are great places to start for building strength.

r.payton@att.net

As a freshman , you should be worried about technique and working on getting your body ready for life, not just a wrestling season -don't consciously cut more than a lb. or 2 to make weight -I hope you don't -but it really does not matter if you go 0-15 for the season -keep your eyes on the prize and work hard and guys will fear you later .