How Much Water Should I Drink A Day Weight Lifting How to Get "Super Strong" For Wrestling!

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How to Get "Super Strong" For Wrestling!

Wrestling is a sport that requires above average strength levels. To become a Champion, you must maintain the strength you built in the off-season and maintain it through a full season of dual meets, tournaments and constant “weight cutting”. This is not easy to do… unless you know how to do it! The skills you learn through countless hours of practice make or break you. The strength and conditioning will allow you to perform the movements. Learn exactly how to get stronger for wrestling.

All things being equal, the STRONGER Wrestler WINS every time!

The following tips will help you develop your wrestling strength and maintain it all season long!

1. Drink meal replacement shakes Meal replacement shakes were originally developed for cancer patients. They were consumed because they were digestible and “dense in nutrients.” They are packed with vitamins and minerals, a high protein mix and just enough carbohydrates to keep energy levels up. These are perfect for wrestlers who are cutting weight to move down to a lower weight class. They are low in calories, yet have the nutritional values ​​that are so important for maintaining or building strength. Try to consume 2 or 3 a day if you are losing weight.

2. DON’T STARVE YOURSELF Wrestlers are notorious for cutting weight by not eating and then dehydrating. Let me explain what happens to your body when you decide to do this to gain weight every week. When you consume too few calories to maintain your body weight, the body goes into a defense mechanism. Sure, the scale will show that you are actually losing weight. But the body decides it is starving, and as a means of protecting itself from starvation, it will hold on to body fat and start breaking down muscle tissue for energy. You will end up losing some body fat, plus muscle and water. So you gain weight but you are not as strong because of less muscles on your body. If you need to gain weight, plan ahead and try to lose body fat, not muscle.

3. Exercise your wrestling muscles When creating a training program for wrestling, first consider the muscles you use in wrestling in order of importance. These are the glutes, hips and lower back (the posterior chain muscles), then the quadriceps, chest, shoulders, arms, hands and neck. I recommend that you perform a full body strength routine. You still want to work the whole body thoroughly, but prioritize the wrestling muscles first.

4. Strength trainer every 4-5 days During the wrestling season Your goal during the season is to at least keep your strength levels up, and the best case scenario is strength gains as the season progresses. To achieve this, you want to strength train often enough, but not so much that you’re constantly breaking down your body. For the in-season, try to train the whole body on a schedule like this: Week 1 – Monday and Friday, Week 2 – Wednesday. Then repeat. This means that one week you do 2 strength training for the whole body, and the next week you do one strength training for the whole body. Alternate these weeks throughout the wrestling season.

5. Progressive resistance Always remember to aim to do at least one more rep or the same number of reps with a little more weight as often as possible. Your muscles adapt quickly and you need to force them to get stronger. Aim for a 5% increase in strength on each exercise per month. If you really cut a lot of weight this season, you may not gain strength because the body needs a surplus of calories from food to feed the muscles. At least try to maintain your strength by keeping the same weight on each exercise throughout the season.

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