D.  Strength and Flexibility

Lifting is an important part of the wrestling program.  You can always improve on how strong you are.  There are many types of lifting programs available.  Some important considerations:

1. Strength is built into muscle through high resistance and low repetition.  The primary change physiologically is increase in the protein element in the muscle that causes the contraction. (1 to 15 reps)

2. Endurance is built into a muscle through low resistance and high repetition exercises.  The physiological changes are increases in the number of capillaries and mitochondria in the muscle, with consequent change in the enzyme action that improves the muscle's endurance.

3. Muscle is composed of two types of fibers, red and white.  Red fibers are best adapted for endurance and because of their composition are able to carry on aerobic work efficiently.  Red fibers contract slower than do white.  White fibers on the other hand are adapted for fast movements and quick energy release (anaerobic work).  They tire quickly and are used primarily in fast movement.

a. Red fibers:

i.    Can be improved with heavy resistance at slow or moderate speed.

ii.    Can be improved in endurance by performing many repetitions against moderate resistance.

b. White fibers:

i.    Can be increased in size and strength by exercising against high resistance at a fast speed.

ii.    The increase in size of the white fibers is desirable since it increases speed potential of the muscle.  What this means is that it is desirable to build fast twitch fibers in order to develop muscular speed and endurance.  High resistance at fast speed exercise programs accomplish this. Therefore, be sure to balance your workout regimen to accommodate for power, strength, speed and endurance.

4. Strength training for wrestlers

a. All successful wrestlers do some type of weight training

b. Purpose of weight training for wrestling

i.    To strengthen muscles

ii.    To achieve muscular endurance

c. An individual can lift weights and gain strength without gaining weight with the right workout and with proper diet.

d. Maintaining of increasing flexibility is essential

i.    Proper warm-up

ii.    Stretching before and after weight workout

iii.   Do not just weight train in the off-season  

e. Making gains

i.    Intensity is the most important aspect

ii.    Work hard and fast to help endurance

iii.   Strength is not that good for a wrestler without endurance

iv.   Consistency - do not miss workouts

v.   Everyone responds differently - do not get discouraged

vi.   Use proper technique - cheating shortens muscles, decreases flexibility

f. All weight training equipment can be used to make positive gains in strength.

g. Split routines

i.    Never weight train same muscle group two days in a row

ii.    Work same muscle group until complete - Unless circuit training

iii.   Muscle groups

                  1. Back

                  2. Chest

                  3. Shoulders

                  4. Biceps

                  5. Triceps

                  6. Legs

                  7. Core muscles (lower back and abdominal)

iv.   Because of constant pulling in wrestling arms (biceps), back and legs are most important

h. Training methods

i.    Superset - going from one exercise to next with no rest - on same muscle group

ii.    Forced Reps & Negatives - partner helps with reps after muscle failure then helps with negatives

iii.   Circuit Training - do at least 1 exercise until muscle failure

iv.   Buddy System - have partner push you through workout
 

5. Weightlifting exercises by muscle groups (examples)

a. Back

            i.          Bent-Over Rows

            ii.          Lat Pull-Downs

            iii.         Bent-Over Row - Dumbbells

            iv.         Back Hyperextensions

b. Chest

            i.          Bench

            ii.          Dips

            iii.         Incline Press

            iv.         Flies

c. Shoulders

            i.          Seated Press

            ii.          Shrugs

            iii.         Upright Rows

            iv.         Bent-Over Flies (Dumbbells)

d. Biceps

            i.          Curls

            ii.          Reverse Curls

            iii.         Dumbbell Curls

            iv.         Chin-Ups

e. Triceps

            i.          Tricep Extensions

            ii.          Close-Grip Bench

            iii.         French Curls

            iv.         Tricep Extensions (Dumbbell)

f. Legs

            i.          Leg Extensions

            ii.          Leg Curls

            iii.         Squats

            iv.         Leg Press

6. Weightlifting Minimum Standards

EXERCISE                  % OF  BODY WT.                  REPS               PASS

a.         Pull Ups                       100%                           20

b.         Bench Press                 100%                           10

c.         Leg Extension               75%                             10

d.         Leg Curl                       40%                             10

e.         Chin Ups                      100%                           20

f.          Incline Press                 80%                             10

g.         Squat                           150%                           10

h.         Curls                            60%                             10

i.          Dips                             100%                           30

j.          Dead Lift                      150%                           10