Shocking headlines Several times a year while covering lifting events, I have to deal with individuals who have pushed themselves too far. They have dehydrated themselves to the point of lightheadedness and even passing out. The athlete will start to feel lightheaded and may even stumble and fall or worse—get crushed under a heavy lift. The situation can become critical quickly if the proper steps are not taken immediately.

Here are some thoughts and considerations for training wrestlers:   Wrestling requires an incredible amount of anaerobic endurance, so plan your rest intervals and set durations to develop the appropriate energy systems. Absolute strength is also very important. Since you are dealing with weight classes, strength per pound of bodyweight is important. Train for absolute strength (if the athlete is developmentally prepared and healthy) and try to avoid adding excess body mass unless the athlete desires to change weight classes. A wrestler must be explosive in multiple directions, not just vertical. Training for increased impulse is also very important. Examine the athlete’s sport and determine what types of motions seem to be explosive (take downs, throws, lifts, repositioning, etc). Try to safely recreate these movements in the weight room. Strength endurance (static and dynamic) is important. Holds, bridging and other long effort “controlled” types of motions require the ability to control a significant amount of dynamic loading for extended periods of time. Most efforts rendered during a wrestling match involve a lot of rotation, are unbalanced and involve pushing or pulling a moving load. Be creative and recreate these types of efforts. There tends to be excessive spinal hyperextension in this sport. Make sure the athlete has appropriate core strength and mobility/flexibility. Three types of injuries are unfortunately common: Cervical spine injuries: Wrestling requires a lot of bridging, which places tremendous stress on the neck. These athletes must have strong balanced neck musculature that can handle shifting loading patterns, not just straight line forces. Shoulder subluxations and dislocations: These tend to happen during falls and wrenching activities while in holds. Therefore, stabilization under dynamic loads and explosive stabilization are important. (i.e., can an athlete land from an explosive knee push up and appropriately cope with the loading in the shoulders?). The athlete must have strong shoulder/scapular stabilizer and movers. Knee injuries: Whether it’s from a planted rotation during a throw, accepting a take down or a leg lock, there is a propensity for torque related connective tissue injuries in the knee. Although you cannot adequately train the knee to efficiently accept torque, you can condition somewhat using unilateral cable rows, presses and chops and unilateral med ball tosses and catches, along with general “proprioceptively” enhanced leg strengthen exercises. Although not extensive, here is a short list of exercises I like to use with my wrestlers. 

Republished from www.Bodybuilding.comIt's the end of regulation time and you have ended the match in a tie. You've left everything you had on the mat in the 3rd period and now only have 30 seconds to get ready for overtime.

Here is a case study of a wrestler who wanted to improve power out of the bottom position and to improve quickness off the whistle and the opponent's movements.  Republished from www.Bodybuilding.com