Strength And Conditioning
How can I help improve my strength and conditioning for Wrestling? (Other than going to practices)?
I am 15 Years old. I am Male. I weigh 55kg. I am 5 feet 5 inches tall. I am on my school wrestling team and I am in a wrestling club.
Please Recommend :
Fitness Routines
What To Eat
Programs
etc.
Thank You.
Start deadlifting. It’s great for lifting anything in an everyday situation. It strengthens your lowers back, gleuts, and hamstrings. Great exercise.
If you are focusing on your arms (I suggest work on arms and deadlift), then do push exercised such as bench press, pushups, etc. and pull exercises such as high lat pulldowns, low lat pulldowns (chinups), etc.
If you do all these exercises in one day, make sure you rest the next day. You could also focus on your legs and deadlifting one day, and do arm exercises the day after (but no deadlifting or any leg exercises). If you chose the first, work out 3 days a week. If you chose the second, work out 4 days a week. (Or as best you can given your schedule).
For resistance training using equipment (deadlift, bench press, high lat pulldowns), do 2-3 sets of 6-10. For exercises not using equipment (push ups, chinups) do as many as you can before you feel the need to take a break.
Eat something high in carbs 1 hour before working out and something high in protein 3 hours before working out. When working out, stay hydrated. Drink or eat something high in protein after working out. I suggest whey protein powder, but eggs, chocolate milk, and tuna is also a great choice.
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