Wrestling is one of the most underrated and misunderstood sports of all time. Most people think for being a wrestler you just need to eat a lot and never exercise. Others think about exaggerated postures and a lot of bullying like the WWE championships. So far, most people do not understand the technical aspects of wrestling. We have seen people talking about how being a wrestler is the same as being a bodybuilder. However, these two things are completely different. For becoming a wrestler, you need to be healthy but your technique and skill-based practice should be equally good. Apart from this, there is no need for some extra workout clothing, you can buy just one singlet and you can perform all exercises.
Wrestling is different and like most sports, you need stamina and practice to become the best. It is like taking baby steps because you need to start crawling before you start running. This also means more work on the diet, developing a suitable technique, and perfecting all the moves. Even if there is a single weakness in your work, this will impact your performance later on. Skipping a meal or not working out properly can become a hurdle later. Apart from this, you need to set a goal and see if you are reaching that goal. To make sure you have visible progress, set short-term goals and track your progress.
Three basic principles for wrestling
To become a wrestler you need to keep a few things in mind. It is not all about eating more and gaining weight as most people will tell you. Wrestling is a profession and you need proper guidance to pursue this profession. Your diet is just a small part of your wrestling lifestyle, overeating or understanding both things are equally dangerous. When it comes to wrestling, you are not aiming for sumo-wrestling, so gaining weight or becoming bulky will not help, your technique and skill are still important. Apart from your diet and skill, without exercise, you will not get anywhere. Most people do not understand the importance of exercise but your stamina is based on your exercise. Without stamina, you will be declared overweight. You will get tired and in some cases, you will become a person who is fat and has no skills.
Wrestling Is More Than a Fight
We hear that about a lot of other combat sports. However, wrestling is so far the most stereotyped combat sport. People think that the person with more weight will win eventually. You don’t have to practice anything, all you do is just choke someone under your weight and you will be declared a winner. For most people, this might be true, but wrestling is all about technique. You are reading the person who is your opponent. Apart from this, you are not just going to control your body but also the body of your opponent. This is only possible if you have a good strategy and you know what you are doing. Another important thing is to build the strategy according to your opponent, there is nothing like one for all strategies. If you are using the same strategy for everyone you will become predictable. Apart from the skill-based exercise, most instructors will help you with strategy building as well. However, while you are in the ring, you need to improvise without any assistance.
Exercises That Are Considered Important
For wrestling, there are so many different exercises that are considered important. Each exercise has its significance and while performing these exercises you will see the improvement in your body as well. To help the beginners understand these exercises, we have listed a few main exercises along with their benefits. With the help of their benefits, you will be able to understand what kind of exercises you need. Although the main focus is to overcome the weakness, each exercise is focused on a specific set of muscles. These muscles are used for managing weight, lifting the body weight, and handling the opponent.
Use of muscles: core, chest, arms, and shoulders
Time: 5 min
Reps: complete 2-3 sets of 10 or 20 reps
People feel this is just for the arms and upper body but your core will get tighter with time.
Well, we are all familiar with push-ups because almost every athlete is asked to add push-ups to their workout routine. However, pull-ups are a little different and rather difficult as practice. Within the pull up you will be controlling the drop and then supporting the core activity as well. In short, you are working your shoulder muscles as well as your core muscles. No matter how much time you take or how many reps you do, just keep focusing on the decline. You can start with basic pull-ups but as you get better, you can opt for a spotter and one arm on the decline. Using alternative arms is important because otherwise, you will only be focusing on one arm. Use your whole body along with your both arms.
Neck Strengthening Exercises
Just like abs workouts, neck strengthening exercises are also countless. Each exercise is important and has a different purpose.
Use of muscles: trapezius muscles, neck muscles, and frontal chest
Time: 10 min
Reps: 10 reps each
Most people think neck exercises are only to help with weight lifting. On the contrary, neck exercises are important for wrestlers because they help with avoiding injury.
The neck is a very important region so if you are performing any of the exercises that are good for neck muscles, supervision is very important. A certified instructor will help you master the technique and do everything according to the requirement. You should perform flexion where you have to keep your chin in the chest and then reach for your shoulders. Another very important exercise is an extension, where you need to move your neck back and just look at the sky.
Body Weight Squats
Use of muscles: leg muscles, buttock, feet, and shin
Time: 5 min
Reps: 10 reps
It is a common misconception that body squats are just focused on the buttock area and they will only help you get a round butt. On the contrary, squats are good for strength and weight handling, which is very important for wrestling.
Squats will help you develop strength and they are important for wrestling. If you have heard about explosive exercise and do not know so much about it, you can use bodyweight squats for that as well. According to some of the most famous fitness instructors, your concentric exercises don’t consist of any deceleration. Although strength explosive exercises are quite extensive, the core development you need is pretty amazing. Once you have mastered bodyweight squats you can move to other squats as well, especially box squats because they will help your body get prepared for balancing.
For the abs, we are not going to just limit you to one type of one exercise. You have so many exercises that can help you build your core as well as lower back along with focusing on other things as well.
Use of muscles: leg muscles, buttock, hips, upper body, and core
Time: 10 min
Reps: 10 reps each
Most people think about abs workouts and they focus on crunches only. However, tighter core crunches are not enough. You need to opt for various variations along with weight and resistance bands as well.
Abs exercises have many variations. There is a proper developmental process that is followed at each step. They are not only good for bodybuilding but also for injury prevention, better healing, and making the body stronger. Your torso connects the upper body and lower body, this means it is not only holding the body but also your weight. Your upper body i.e. your chest, shoulders, and arms are connected to your lower body i.e. legs and hips. Each part is important and each part requires a proper workout. If your middle area is weak but the upper body or lower body is strong, this will impact your performance. Another most important thing is that your core is the main generator of energy. Even if we try to understand the punching style, we will see that power is generated from the core but your arms are just challenging this energy and nothing more. Some of the best exercises that you can perform include simple crunches, bicycle crunches, sit-ups, leg raises, hanging leg raises, etc.
Use of muscles: chest, arms, back muscles, abs, and shoulders
Time: 5 min
Reps: 10 or 20 reps
People feel push-ups are just for stamina building but you will be surprised to know that it offers some of the most astounding benefits. Especially when it comes to muscle building.
Every athlete has push-ups in his workout routine and we can’t complain about it. Push-ups help you work your upper limbs as well as your chest and legs. There are so many variations of push-ups and everyone starts differently. Most people start with basic push-ups where they take support from a chair or a bench. As you progress, you will shift to basic push-ups. However, once you have mastered the basic push-up, you can then move to the one-hand push-up. After one hand push up, you can move to clap push up as well. No matter what variation you use, you are practically using the same muscles but the intensity is different. There are slow and fast variations as well and these help with resistance training and stamina building. The best thing about this exercise is that it is easy to learn and you don’t need any special gear, you just need to wear your wrestling shorts and you are ready.