Bishop McGuinness: Weekly Tips
How To Increase Your Energy for Wrestling!
How To Increase Your Energy for Wrestling!
by Steve Preston
www.wrestlingperformance.com
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If you check out the daily meal plan for most school-aged wrestlers
you might be shocked.
There are a lot of misconceptions about food and more specifically, ENERGY.
Many wrestlers cut weight through severe methods that involve starving the
body of valuable nutrients and then making up for it by consuming 'energy drinks'.
I don't like energy drinks for wrestlers that I work with.
* Energy drinks don't really give you energy.They are simply produced to give
you a rush of sugar and to stimulate the central nervous system so that a false-feeling
of energy is there.The problem is that over time you become reliant on these and continue
to starve, dehydrate and jog excessively to make weight each week.
Over the course of a few weeks this leads to atrophied (less) muscle, and a
weakened condition.
The other problem with energy drinks is that they continue to dehydrate the muscle cells.
If you've wrestled while dehydrated you know how weak you feel.
The answer lies in consuming the right calories at the right time.
Make sure you're combining a lean protein, and a starchy carbohydrate with each meal.
Try to also include a fibrous carbohydrate with at least 2 meals daily.
You should do this 5-6 times daily. even if you're cutting weight!!
You can cut weight for wrestling and still eat good food often. just increase the
protein in the same amount that you reduce your starchy carbohydrate.
This will keep you strong, and still allow you to cut weight.
Monday, November 12
Inseason Training Tips
Here are a couple more tips to consider when
setting up an inseason strength and
conditioning program for wrestling this year:
1. No more than 5 exercises
The inseason is the time to maintain, not gain.
You don't want to overtrain, you simply want
to maintain muscle, strength and energy.
It's to your advantage because most wrestlers
start to neglect strength training during the
season and will feel the effects of a weakened
body within 2 months.
2. Take Glutamine
Glutamine is the most abundant amino acid
in your muscles. It is the foundation for
your muscular strength and energy.
It isn't a bad idea to supplement with
Glutamine (with your doctor's approval)
since it gets severely depleted after the
wear and tear of the season.
Even worse, a wrestler who cuts weight
by starving and running to excess with
lose a lot of muscle.
Glutamine can help stop muscle loss.
3. Time Your Rest Periods
When you strength train during the inseason,
you should time your rest periods between sets.
Your rest periods should never exceed 60-90
seconds and should be consistent.
This will keep your intensity level up,
and will help get you in metabolic condition
for the demands of the mat.
4. Drop the Jogging
Jogging serves no practical purpose during
your inseason. Honest! Jogging will only
dig deep into your recuperative abilities
and lead you to an overtrained, weakened
state. If you are going to do specific
cardio, do interval cardio with 1 minute
bursts, alternated with 15-30 second rests.
Sunday, November 11
Improve Your Wrestling Speed
5 Quick Tips To Improve Speed and Reaction Time for Wrestling
1. Get the Posterior Chain Stronger -
If you are starting your season, you'll want
to cut back your strength training to 2 days
per week. Within those workouts, make sure
you work hard on the posterior chain
muscles - hamstrings, lower back, mid-back,
glutes, and hips.
2. Add Plyometrics 2 Times Per Week -
Now is a good time to add plyometric
exercises to the weekly strength training.
Exercises such as jumping squats and
depth pushups are fantastic to 'turn on'
your speed for the mat.
3. 1 Explosive Strength Exercise Per Week -
I'm not a big fan of Olympic lifts by
those that aren't already well-versed
in strength and conditioning... but
Powercleans can be a good addition to
a well-planned wrestling strength
workout at this point during the year.
4. Standing Broad Jumps -
Doing these can be a great addition to
the program of any wrestler seeking more
speed and reaction time improvement.
We use them after strength training in
order to kick-start a wrestler's
reaction time. They are best trained
in groups of 10... if you'd like to
see how, check out our new video on http://www.wrestlingperformance.com
5. Hydrate -
If you have every wrestler on your team
double their daily water intake, you
will notice more speed, and explosion
on the mat almost instantly. Sure
they'll need to use the bathroom a
lot, but it's worth it.
That's all for now...
Monday, September 18
Mental Toughness
