Training Tips #3

Pre-Season Training
Mike DeRoehn Head Coach
University of Wisconsin-Oshkosh
deroehnm@uwosh.edu

With the first Packer game under our belt and the leaves beginning to change, the excitement and anticipation of the approaching wrestling season continues to build.  During the coming months, one should begin to prepare for another grueling season with a solid pre-season conditioning routine.  In the paragraphs that follow, I will give you some ideas that I hope will help outline your own fall training program. 

There are three main areas that should be focused on most of the year, but especially during the autumn months.  These include running, lifting, and drilling.  Your preseason running should become a routine.  If you haven’t been training lately, begin jogging a mile and build up to running 2-3 miles.  The distance isn’t as important as improving your cardiovascular base, and increasing your aerobic conditioning level. Try to better your time everyday, even if it’s just a little bit.  Set a goal to run two miles in under 15 minutes.  Once you are there, you should begin adding in some sprint work.  Keep in mind that you must run the two miles first, and then finish with sprints. 

As I have mentioned in a previous article, I like to vary the sprints.  If inside, I enjoy what I simply call “jogs and sprints”.  In the gym, you sprint the long side and jog the short side.  This should be done 10-20 times.  When working on the treadmill or aerodyne, I recommend intervals.  Over the preseason, you set a work to rest ratio and strive to improve as you get into shape.  Initially you may use a ratio of 1:2.  This involves sprinting at 8-9mph for a minute and then going with a slow jog for 2 minutes.  As your cardiovascular fitness improves, adjust your ratio accordingly so that you work 1:1.30, 1:1, etc.

Heavy weight training should continue through the preseason.  Building strength is such a key aspect that many people overlook.  I have included a sample routine that I find to be very beneficial.  The exercises are as follows:

Monday-Upper Body

Thursday-Upper Body                                                         Friday-Lower Body

You may alternate your lifting and running days or combine them. Adequate rest is also important.  If you combine them, get outside and play some soccer, basketball, golf, take a walk, or some other activity that you enjoy on the off days (i.e. Wednesday and Saturday) 

When it comes to preseason drilling, you need to develop and work through a routine.  This is important to shake off the rust and get back into the swing of things.  A sample drill routine might include 7 minutes of shadow drilling the basic skills, drilling your bread and butter takedowns, stand ups, top, and defense.  When drilling on your feet, don’t forget to work on your set ups.  For each takedown, I recommend choosing at least 4-5 set ups and drilling each 5 times.  That gets you 20-25 repetitions for each of your “go to” takedowns.  When you get to defense, make sure to drill your counterattacks in succession with your defensive technique.  Don’t just sprawl and stop.  Have a counter offense built into your defensive drilling routine.  I’m a big fan of ending every drill session with a continuous drill or “drill match”.  This involves putting 7 minutes on the clock and alternating takedowns with your partner and immediately exploding up with a stand up using good technique all the way through.  If you have never tried this before, it is sure to become one of your favorites! 

If you don’t have a dedicated partner, don’t let it slow you down.  Shadow drill your basic skills on your own.  You can work on stance, motion, level change, penetration, lift/drive, back arch and turn, and backstep until the cows come home.  Focus on being in great position and being light on your feet.  Develop a level change that is so quick that your leg attacks become unstoppable. 

An important aspect of training that should not be overlooked is WATER! When you limit your intake your body goes into survival mode and hangs on to what it already has.  Obviously this is the exact opposite of what we want.  Therefore you should be drinking plenty of fluids as you train.  A gallon or two per day would not be too much.  Water flushes your system out and helps your kidneys function more effectively.  It also makes you sweat like crazy and in turn helps you perform at an optimum level. 

I hope that I have given you some ideas to help develop a training plan that works for you.  If you already have one that you’re comfortable with using, DO IT!  If you want to find out more or have some ideas to improve on my thoughts above, feel free to let me know.  The most important thing is that you don’t leave your workout until you know that you’ve improved.  Always leave a little better than when you came in.  See you on the mats!