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    The Ultimate Guide to Weight Training for Wrestling
    The Ultimate Guide to Weight Training for Wrestling
    The Ultimate Guide to Weight Training for Wrestling
    Ebook213 pages1 hour

    The Ultimate Guide to Weight Training for Wrestling

    By Rob Price

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    About this ebook

    The Ultimate Guide to Weight Training for Wrestling is the most comprehensive and up-to-date wrestling-specific training guide in the world today. It contains descriptions and photographs of nearly 100 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round wrestling-specific weight-training programs guaranteed to improve your performance and get you results.

    No other wrestling book to date has been so well designed, so easy to use, and so committed to weight training. This book was designed for wrestlers of all weight classes and skill levels to increase power, quickness, flexibility, and stamina. By following the programs in this book you will be able to maneuver around your opponents effortlessly and pin them more easily. You will be able to maintain a high intensity throughout the entire match without ever running out of energy.

    Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!
    LanguageEnglish
    PublisherPrice World Publishing
    Release dateOct 1, 2011
    ISBN9781936910762
    The Ultimate Guide to Weight Training for Wrestling

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      Book preview

      The Ultimate Guide to Weight Training for Wrestling - Rob Price

      The

      Ultimate Guide to

      WEIGHT

      TRAINING

      for

      WRESTLING

      second edition

      Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.

      Any application of the recommended material in this book is at the sole risk of the reader, and at the reader’s discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.

      Published by Price World Publishing

      1300 W. Belmont Ave, Suite 20g

      Chicago, IL 60657

      Copyright © 2005 by Robert G. Price CPT.

      All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

      Book design by Jocelyn H. Hermozada

      Cover design by Alexandru Dan Georgescu

      Interior photographs by Marc Gollub

      Editing by Barb Greenberg

      Editing and proofreading by Maryanne Haselow-Dulin

      Printing by Express Media

      Second Edition, 2005

      ISBN: 978-1-936910-76-2

      10 9 8 7 6 5 4 3 2

      The Ultimate Guide to

      WEIGHT

      TRAINING

      for

      WRESTLING

      second edition

      Robert G. Price CPT

      CONTENTS

      Part I

      WRESTLING-SPECIFIC TRAINING

      Introduction

      Off-Season Training

      Preseason Training

      In-Season Training

      Wrestling Quickness/Power Drills

      Protein: How Much is Enough?

      Post-Workout Recovery: A Must for Athletes

      Circuit Training for Wrestlers

      Part II

      GETTING STARTED

      Warming Up

      Cooling Down

      Abs

      Stretching

      Proper Form

      Proper Breathing

      Part III

      RECOMMENDED EXERCISES

      Substituting Similar Exercises

      Chest Exercises

      Back (Lats) Exercises

      Shoulders Exercises

      Triceps Exercises

      Biceps/Forearms Exercises

      Legs Exercises

      Part IV

      THE NECESSITIES

      Perfecting Your Technique

      Estimating Your One-Rep Max

      The Different Folks, Different Strokes Principle

      Overtraining and Staleness

      The Declaration of Variation

      Muscle Fibers

      Training Techniques

      When to Increase

      Safety Reminders

      Record Keeping

      Test Yourself

      Conclusion

      Part V

      SUPPLEMENTAL 4-WEEK PROGRAMS

      Endurance/Stamina/Fat-burning Programs

      General Fitness/Power Programs

      Strength Programs

      Part I

      WRESTLING

      Specific

      Training

      With Weight

      Training,

      KNOWLEDGE

      IS THE KEY

      TO SUCCESS

      INTRODUCTION

      By opening The Ultimate Guide to Weight Training for Wrestling, you have taken your first step towards achieving your athletic potential. This book is loaded with the most up-to-date sports weight-training information and features a year-round wrestling-specific weight training program. Upon completion of the text, you will know how to properly, safely, and effectively perform over 80 exercises and you will be ready to begin your training.

      Wrestlers today train with weights much more frequently than wrestlers of previous generations. Because of this, wrestlers are stronger and quicker on average than they have ever been in the history of the sport. Undisciplined weight training, however, will not help wrestlers on the mats. Improper training can cause wrestlers to become too bulky and stiff to remain quick and effective. Wrestling-specific weight-training is the only way to get the results you are looking for, and this book provides you with exactly that.

      The true importance of this book lies in the wrestling-specific programs found later in this section. They were created for one reason and one reason only; to improve your wrestling potential. They do this by increasing your strength, explosion, power, endurance, and flexibility in the parts of your body that are most important for wrestling. Each program has been synergistically created to supply you with the advantage you will need to beat out your teammates and to outperform your opponents. By following the programs, you will build your muscles with size and strength as well as explosion, power, and agility. When the season begins, you will be physically prepared and mentally ready to compete at the highest of your potential.

      OFF-SEASON TRAINING

      The off-season is the time in any sport to build up your muscles, become stronger, and more powerful. The off-season program consists of four different four- week routines cycled together to build both absolute strength and explosive power. The first and third routines are designed for you to put on size and strength while the second and fourth programs are designed for power and explosion.

      Variation is one of the keys to a great workout program. The most important reason to vary your routines is so you can continue making progress and gains. Your body will eventually adapt to any routine it’s on, so it is very important to change routines once your gains have stopped and your strength has peaked. Four weeks is the most effective time period to follow any one routine. For more information on the importance of variation to weight training see The Declaration of Variation on page 102.

      It cannot be stressed enough that during the off-season, you must supplement your weight-training activities with some sort of wrestling-specific activities to keep your body in proper shape. You must continue to practice your skills throughout the off- season to help keep your body loose and ready to for the next season.

      STRENGTH TRAINING

      The stronger the vital areas of your body are, the better off you will be. Although some muscles are more important than others, every muscle in your body needs to be well trained.

      Compound Exercises: Each program contains many compound exercises, that is, an exercise (such as squats, bench presses, and lat pull downs) that trains two or more muscle groups. Most exercise and strength-training experts agree that compound exercises are the most effi cient exercises for building strength and size.

      Great form: For the best results, use great form while training. Take at least two seconds on the eccentric (negative) phase of the lift and at least one second on the concentric (positive) phase of the lift. This slow, rhythmic movement builds your muscles up bigger and stronger than any other type of lifting.

      Pyramid Method: Several exercises in the strength-building routines are structured in a pyramid method of sets and reps, which is another strength-building tactic designed to maximize your efforts in the gym. When using the pyramid method, you decrease the reps and increase the load with every set.

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