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Anonymous
Hey /fit/,
I want to start out this wrestling season at a lean 140 or 145. I'm around 145 now, but could stand to drop anywhere between 3-7% bodyfat. I'm 5'9", in decent health, and play Varsity football as a second string linebacker. How should I train for hardcore muscular endurance, incredible cardiovascular endurance, and decent strength and power while cutting bodyfat? Any sport specific workouts or exercises I should do?
Thanks
>> Anonymous
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Bump.
>> Anonymous
Power cleans to simulate explosive moves (shots, standups), jumprope for footwork (push speed), deadlift for grip, pullups for snaps, curlz for intimidation.
>> Anonymous
- Eat frequent meals.
- Stay off sugar and minimize sodium intake.
- Drink plenty of water. Don't try to sweat off weight unless you really need to.
- Jogging excessively is not good for the type of endurance needed for wrestling as it will burn off your muscle. You need explosive power.
Do a lot of sprinting and plyometrics.
- Do strong lifts at the gyms with higher weights and lower reps at least 3 times a week.
Recommended lifts:
1. Deadlift
2. Squat
3. Powercleans
4. Bent Over Rows

- Nothing substitutes good old fashioned live wrestling. Ask your coach when there will be open mats and get your technique down. Wrestling isn't ALL about strength.
>> Anonymous
Lots of plyometrics. Also, burpees and thousands and thousands of sprawls.
>> Anonymous
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bump.

I'll be wrestling 160 this year. Any recommended polymetric programs? Never done polymetrics, only weightlifting. I usually run headlocks/picks if that helps at all.
>> Anonymous
I always heard circuits of pushups, pullups, squats, sprints, and burpees was the way to go. Then again, I do know wrestlers who do cleans for reps (just enough to requisite the extra strength of the hips), then do shitloads of pushups, pullups, squats, and sprints.

Also, drills are arguably more important. Technique, floor mobility, standups, sprawls, bridges... all of these are supreme.
>> Anonymous
deadlift and snatch like your life depends on it
>> Anonymous
Wrestling definitely isn't all about strength. We had this kid that was yoked but he had never wrestled before in his life. He looked really awkward going out on the wrestling mat, and he wrestled JV the whole year...He never really got any farther than that because he waited until his senior year to try out. If you want to be good, you're going to have to be willing to cut weight (not just lose body fat, but you may have to shed water weight even though it's unhealthy...I think just about everyone that wrestles does it) and you have to have technique. It definitely isn't all about strength or even conditioning (although that saved my ass a couple times during high school)
>> CWheezy !!bJFrM5LONOF
Wow, you are a fuckin tiny linebacker.

Anyhoo, I'd probably work on your strength and power. You'll get enough muscular endurance from your wrestling practice, and most likely enough cardio endurance as well.