Wrestling is a physically demanding sport that requires good cardiovascular fitness as well as strength, speed, and endurance. CrossFit is one of the best fitness techniques to help you get in wrestling shape. Therefore, we have come across some of the few fitness tips for a wrestler. Try these tips to be fit and healthy.
We decided it would be fantastic to share some great fitness tips with the wrestlers since most of them have finished their wrestling seasons. Even though the previous year was a disaster, hopefully, you still got the opportunity to participate in some sports or at least have some form of the season. So, in this blog, we wanted to provide tips for wrestlers on diet, lifestyle, and exercise.
Nutrition Fitness Tips For Wrestlers
Create A Plan:
Having a plan would be my top point of advice. Make sure you have a play plan and stick to it whether you are trying to lose weight or are cutting. The starving method’s bygone era is now over. There are numerous ways to inform yourself about the risks associated. Avoid using saunas, water pills, or plastic clothing as a strategy. It’s essential to consume a balanced diet that contains carbs, protein, and fat. Contact a certified nutritionist for assistance if you need it or if you are having issues with this.
Drink A Lot Of Water:
The second essential piece of advice is to drink a lot of water. Wrestlers find this difficult, especially when cutting. As previously indicated, MAKE A PLAN. Water is essential, but too much of it can cause hyponatremia. This happens when your blood’s salt levels drop significantly. Electrolytes are essential for healthy functioning.
Add Creatine To Your Diet:
My final piece of advice is to take creatine supplements. When properly done, taking a creatine supplement can be very beneficial. Decades ago, this supplement was believed to be harmful, particularly for sports where weight loss is anticipated. This has largely been shown to be false by research studies in recent years. If you can refill the creatine that is produced naturally by your body, you will be able to play better, especially during the anoxic bursts that wrestling requires.
What Kinds Of Exercises Should Wrestlers Perform?
Since not all strength training exercises are created equally, investing your time in the proper strength work is essential to achieve the best gains. Now that we understand the significance of strength training fitness for wrestlers, we must examine which particular strength training exercises are essential.
I believe the following exercises and movements should be a part of every wrestler’s fitness training schedule:
In order to do a farmer walk, you need to pick up a heavy item dumbbells or farmer handles—and walk while holding it. This workout covers the entire body and promotes total body fitness while also stressing the building of a powerful grip. You must include grip strengthening into your training routine because grip strength is crucial in a sport like wrestling. Ask the wrestlers to walk a set distance while carrying heavy dumbbells or farmer handles (usually 15-20 meters is a good distance). Every five meters, the athlete should stop and relax for two to five seconds before continuing. Benefits: Improvements in grip strength and overall body strength are two advantages.
The glute bridge is a hip-hinging exercise focusing on the anterior chains (primarily the glutes). Place a barbell on top of the athlete’s hips as they lie on their back on the ground. The wrestlers should squat while bending their knees and pulling their feet up toward their butts. The player should concentrate on pressing their knees into the ground and rounding out their hips once they are in this position. By squeezing their buttocks in the top position, athletes should concentrate on locking out their hips (note: players should not be overarching or hyperextending their lower backs as they drive the bar up).
The horizontal pressing motion used in the floor press is quite similar to the bench press. The key distinction is that the wrestler does this activity while lying on the floor as opposed to a bench. The floor press can be done with dumbbells, a barbell, or a football, just like the bench press.
Have the athlete do this exercise while lying on the ground and using both dumbbells or a barbell, again very comparable to a bench press. Another variation of this exercise is the one-arm dumbbell floor press. Again, the person executes all the repetitions with one arm while gripping a dumbbell before changing to the other arm for the remaining reps.
Getting enough sleep is my go-to fitness advice and is likely the most crucial for everyone. Consider aiming for eight hours each night. Keep all electronics off and away from your hands so you can fall asleep deeply.