"What it takes to succeed in wrestling conditioning

is an easy to follow plan".

There is so much information out there that

it can be confusing when you're trying to

get conditioned for wrestling.

There are also a lot of myths and fallacies

about how you get in shape for wrestling.

It doesn't help when you have some old-fashioned

types who insist that you do the same 'ole

stuff they used to do when they were a kid.

Here are the 3 things to get right if you want to

get into the ultimate condition for wrestling.

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1. Never Overtrain

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Practicing twice a day, starving yourself, and

running around in sweats is a sure-fire way to

overtrain your body.

If you remember to eat often, keep your meals

balanced with lean proteins, complex carbs, and

fibrous carbs, you will keep a positive nitrogen

balance and will feel good.

Remember, a tired body is incapable of learning

well. In order to perfect your wrestling moves

you can't have a broken-down body to work with.

Eat at least 5 times daily during the season...

even if you're cutting weight.

Make sure you have a recover drink after practice,

as we discussed earlier in this course.

Another way that you can help yourself with

recovery, and avoid overtraining is to use the hot/cold

treatment method. You need a bathtub and a shower

for this. You make the water in the bathtub as warm

as comfortably possible. (Be careful not to make it

so hot that you burn your skin).

Sit in the tub for 2 minutes. Immediately get out and

get into a cold shower for 2 minutes. Alternate these

for up to 16 minutes.

This is an excellent way to help your body with recovery

from practices, matches, and training.

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2. Don't Jog

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As a general rule, don't jog.

While we use it during the summer program to get

into aerobic condition, it shouldn't be used at

other times.

Jogging isn't effective at getting a wrestler into

shape for the mat.

Jogging is ineffective for fat loss as well.

If you try to use jogging as a means to get down to

your weight class you will burn-out quickly!

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3. Strength Train

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Strength training is the answer to keeping muscle

on your body when trying to cut weight.

Strength training will help you become faster,

stronger, more powerful, and have more endurance.

Strength training will keep you from becoming

Injured.

There are many types of strength training, and

every coach has his own beliefs.

You should have an off-season program, a preseason

program, an inseason program and maybe a functional

training program.

It doesn't matter if you are a youth wrestler or an

Olympic level wrestler. you should still have different

phases for your strength training.