D. Strength and Flexibility

Lifting is an important part of the wrestling program. You can always improve on how strong you are. There are many types of lifting programs available. Some important considerations:

1. Strength is built into muscle through high resistance and low repetition. The primary change physiologically is increase in the protein element in the muscle that causes the contraction. (1 to 15 reps)

2. Endurance is built into a muscle through low resistance and high repetition exercises. The physiological changes are increases in the number of capillaries and mitochondria in the muscle, with consequent change in the enzyme action that improves the muscle's endurance.

3. Muscle is composed of two types of fibers, red and white. Red fibers are best adapted for endurance and because of their composition are able to carry on aerobic work efficiently. Red fibers contract slower than do white. White fibers on the other hand are adapted for fast movements and quick energy release (anaerobic work). They tire quickly and are used primarily in fast movement.

a. Red fibers:

• i. Can be improved with heavy resistance at slow or moderate speed.
• ii. Can be improved in endurance by performing many repetitions against moderate resistance.

b. White fibers:

• i. Can be increased in size and strength by exercising against high resistance at a fast speed.
• ii. The increase in size of the white fibers is desirable since it increases speed potential of the muscle. What this means is that it is desirable to build fast twitch fibers in order to develop muscular speed and endurance. High resistance at fast speed exercise programs accomplish this. Therefore, be sure to balance your workout regimen to accommodate for power, strength, speed and endurance.

4. Strength training for wrestlers

a. All successful wrestlers do some type of weight training

b. Purpose of weight training for wrestling

• i. To strengthen muscles
• ii. To achieve muscular endurance

c. An individual can lift weights and gain strength without gaining weight with the right workout and with proper diet.

d. Maintaining of increasing flexibility is essential

• i. Proper warm-up
• ii. Stretching before and after weight workout
• iii. Do not just weight train in the off-season

e. Making gains

• i. Intensity is the most important aspect
• ii. Work hard and fast to help endurance
• iii. Strength is not that good for a wrestler without endurance
• iv. Consistency - do not miss workouts
• v. Everyone responds differently - do not get discouraged
• vi. Use proper technique - cheating shortens muscles, decreases flexibility

f. All weight training equipment can be used to make positive gains in strength.

g. Split routines

• i. Never weight train same muscle group two days in a row
• ii. Work same muscle group until complete - Unless circuit training
• iii. Muscle groups

1. Back

2. Chest

3. Shoulders

4. Biceps

5. Triceps

6. Legs

7. Core muscles (lower back and abdominal)

• iv. Because of constant pulling in wrestling arms (biceps), back and legs are most important

h. Training methods

• i. Superset - going from one exercise to next with no rest - on same muscle group
• ii. Forced Reps & Negatives - partner helps with reps after muscle failure then helps with negatives
• iii. Circuit Training - do at least 1 exercise until muscle failure
• iv. Buddy System - have partner push you through workout

5. Weightlifting exercises by muscle groups (examples)

a. Back

i. Bent-Over Rows

ii. Lat Pull-Downs

iii. Bent-Over Row - Dumbbells

iv. Back Hyperextensions

b. Chest

i. Bench

ii. Dips

iii. Incline Press

iv. Flies

c. Shoulders

i. Seated Press

ii. Shrugs

iii. Upright Rows

iv. Bent-Over Flies (Dumbbells)

d. Biceps

i. Curls

ii. Reverse Curls

iii. Dumbbell Curls

iv. Chin-Ups

e. Triceps

i. Tricep Extensions

ii. Close-Grip Bench

iii. French Curls

iv. Tricep Extensions (Dumbbell)

f. Legs

i. Leg Extensions

ii. Leg Curls

iii. Squats

iv. Leg Press

6. Weightlifting Minimum Standards