I hope you've enjoyed the Holiday week... I know I have. My wife and I are headed to the Outer Banks of North Carolina this morning for her birthday...
Before I give you today's tips I wanted to let you know that I'm pulling ALL of my products from the shelves this Sunday... If you want to get a hold of any of our DVD's, CD's, or software as 'stand-alone' products then get over to the site before this Sunday:
Wrestling Performance Products
4 Tips for Offseason High School Wrestling Training!
1. Work the Rotator Cuff - One of the most neglected areas in a high school wrestler's strength training program is the rotator cuff. The rotator cuff is a group of 4 muscles that work together to allow you to move your upper arm in all directions.
This is so important on the wrestling mat... for injury prevention as well as high-performance wrestling.
By working the rotator cuff with simple exercises such as Internal and External Rotations with a band, you will help prevent injuries and will notice a dramatic strength increase while 'cranking half's' on your opponents.
2. Split Your Routine - I've found that at the high school level it is best to perform a 3 day split routine during the offseason for ultimate strength. I like to have the split look something like this:
Day 1: Hips, Legs, Neck, and Core
Day 2: Chest, Shoulders, Triceps, Forearms
Day 3: Upper Back, Lower Back, Neck, Core
By splitting up your offseason training like this you will be able to get just the right amount of work on each area, while preventing burnout.
3. Work the Abductors/Adductors - Another crucial area to train during your high school offseason are the Abductors and Adductors. These are the muscle groups on the inside and outside of your legs that allows you to extend your legs and move them out to the side and back.
This is so important for defensive wrestling when you sprawl, as well as leg wrestling (scissors, figure 4's etc)...
You can work your Abductors and Adductors with Bands, Cables or on a bench. Standing upright with a band around your foot is my favorite...
4. Work the Internal Obliques - I refer to this muscle as the 'Tornado Muscle.' The internal obliques will turn on the switch for your power and speed on the mat.
The best way to work the Internal Obliques is to use core exercises that force the resistance of the exercise across your body... My favorite way to do this is the Woodchop, Reverse Woodchop or Half-Kneeling Chop.
PS. If you want to see exactly how I train High School Wrestlers, you'll want to get my High School Wrestling Training Kit... Coming May 1st!... Stay tuned!
- ▼ April (6)
- Steve Preston
- I am a 20 + years Sports Performance Specialist. I work exclusively with wrestlers to help them gain strength, speed, flexibility and endurance to win more matches. I also coach wrestlers on how to cut weight without losing strength. My website www.wrestlingperformance.com is a members-only site where you can get hundreds of my articles, tips, strategies, workouts, interviews etc. to help you gain the edge. I also provide personal coaching in our members forum :) I'm a dog lover... My Schnauzer named Gracie is our baby. My wife is Michelle, the greatest person in my life.