Wrestling for Fitness
By Ken Hunt. AFI Certified Trainer and owner Steel Gym NYC.
I have always enjoyed playing a variety of sports, in addition to working out. In high school and college, I played tennis, football and was on the track and swim team. I also wrestled. Wrestling is a great sport, and demands a certain type of training. When I first started to get bigger, a talent scout for one of the big wrestling promotions approached me about joining their training program for new talent. At that time, professional wrestling wasn’t quite the â€œindustryâ€ it is now. I don’t regret my decision, but always wonder what might have been. So here is a quick over of some training tips that successful wrestlers use in the work out routines
Workouts must be as short as possible while working as many muscles as possible, so short, and intense. . You can achieve this with circuit training â€“going between stations quickly without resting. Do only 1 or 2 sets of an exercise (low volume to prevent overtraining) and you can train the whole body in a short time so you only need to do it once or twice a week
Wrestlers are always trying to maintain or lose weight. The best way to lose weight quickly is to go on a low sodium diet, eat low sodium tuna, plain noodles and rice, etc. While you are on this diet eat a banana or two every day. They contain a lot of potassium and don’t cause fluid retention as sodium does. Don’t severely restrict your carbs or protein, just cut out some fat. .
So, low sodium, high potassium, low fat diet combined with a total body circuit once or twice a week will help you build strength
You should work the muscles from largest to smallest, in quick succession with each set to concentric failure. Here’s what I think is a very good workout for wrestlers:
â€¢ Squats: 2 sets 6-8, 1 minute rest between each set
â€¢ Chin-ups: 1 set to failure
â€¢ Barbell rows: 1 set to failure
â€¢ Lateral raises: 1 set to failure
â€¢ Flat bench: 1 set to failure
â€¢ French Presses: 1 set to failure
â€¢ Barbell curls: 21’s
â€¢ Calf presses/raises: 2 sets to failure
You should go from one exercise to the next, with no rest. The key is to get in there, hit your muscles, and get out before they start breaking down. I included calves because strengthening these muscles are important to wrestlers, any time you on your feet your using calves to maneuver and to generate power.
I think I would be remiss if I didn’t touch on wrestling as more than just exercise. So many of us have experienced the â€œhomo eroticism of the man to man contact. It speaks to our most basic and fundamental needs and desires. Lets face it, there is something really hot and exciting about 2 men, almost naked ( or maybe completely naked) locked in a manly embrace, struggling to see who is the strongest, the most dominate, the winner! Many of us have â€œwrestling experiencesâ€ growing up.( you remember that, don’t you?) And then some of us have continued those experiences well into adulthood.
So whether you wrestle for sport, or fun, or as foreplay, consider adding a few wrestling exercises into your training routine. I think you will find them a challenging addition to your workouts. It’s a great test to see just what kind or shape you are in and to test your stamina. Give your self a few weeks and soon you will look greatâ€”in and out of your singlet. Who knows, maybe you can find someone to exchange holds withâ€”on and off the mat. Wanna Wrestle?