Get to know why wrestlers have elite combat conditioning.
The six wrestling strength training principles listed below outline a successful off-season weight training program for wrestling. The most gains are seen when these strength training principles are followed.
First warm-up with a 1/2 mile jog on the track or treadmill followed by a 5-minute stretch.
A lot of beginners make the mistake of not putting together a game plan when getting ready for their first wrestling or grappling match. Even if you have some matches under you belt, here is a great list of grappling/wrestling tips to give you the upper hand against your next opponent.
Here are 11 wrestling tips to help you improve your wrestling dominance on the mat.
In wrestling there are many things to do and keep in my mind to become a successful wrestler. Here is a rundown of 15 need-to-know wrestling tips for improving your wrestling.
The following wrestling tips are easy to learn but take a long time to master and put together.
1. Move first on the whistle or immediately after assuming the top position to make your opponent counter you rather than attack you.
2. Either control your opponent's HIPS, destroy his props (arms/legs) or attack his HEAD.
3. Learn how to ride from both sides.
4. Stay behind your opponent's armpits, unless you are attacking his head.
5. Make your opponent carry your weight as often as possible.
6. Ride on your toes in order to have maximum mobility and produce maximum pressure.
7. Remember that you have four props of your own that you must protect in order to maintain a good base.
8. Keep a wide base and do not fall to your side or drop your head. Keep your hips parallel to the mat as often as possible.
9. Break your opponent down! The closer he gets to the mat, the greater will be your leverage for pinning combinations.
10. Grab an ankle pick at the shoelaces and get it off the mat as quickly as possible. Lift up first then drive forward.
11. When you chop a man down, cut the arm where it bends and move your outside knee forward in order to prevent your head from dropping. Keep your knee in his butt.
12. After your opponent is broken down, WORK FOR THE PIN IMMEDIATELY, a man on the defense cannot be on the offense at the same time.
13. If you get three points ahead, work nothing but pinning combinations.
14. Almost always, get perpendicular to pin your opponent.
15. Using a half nelson to apply pressure on your opponent's head, place your palm on the head, not the neck.
16. Keep chest on chest (or back low on chest) with your head up and knees off of the mat while pinning.
17. Vary your style and wrestling technique, do not keep using the same attack unless consistently successful against your immediate opponent.
18. If your opponent is in the process of reversing and you feel that you are equal or better than him on wrestling takedowns, back off and give him "one but not two."
19. If you are behind late in the wrestling or grappling match and feel that you cannot turn your opponent over but can take him down, let him go and work for a takedown (providing the score is close).
20. Learn to use your legs. Keep your hips on top and parallel to the mat. Keep your weight low on his back with your elbows below his armpits in a cross body ride. Never force legs on your opponent.
Follow these wrestling tips and you will see major improvements in your wrestling, grappling, BJJ or MMA training.
1. Never force or muscle wrestling holds which aren't open, it tires you and usually isn't productive.
2. Relax when you are out of range. Being tense takes valuable energy.
3. Keep a proper body position (stance) when you are in range, especially when you are walking into a man. Don't stand straight up or with your hands near your head.
4. Never shoot in on a leg from farther out than an arms length.
5. Never shoot a takedown without first destroying your opponent's stance. Set up all wrestling takedowns!
6. If you tie up, control all tie-ups and fight for the inside position. If you can't control a tie-up, don't tie-up!
7. When moving, step with the foot in the direction you are going. Never cross your feet.
8. Keep moving your feet in short (about 12") steps, constantly changing your lead foot and never developing a pattern.
9. Concentrate on getting the deepest penetration possible when you shoot. Aim a few feet behind your opponent.
10. Keep your head inside and tight when you step to your opponent's outside and place your head outside and tight when stepping to the inside of his legs.
11. Never allow your head to get lower than your hips (overextended), even while you are in motion.
12. Never allow both of your knees to touch the mat at the same time. Always keep a trailing foot behind for support.
13. When attacking the legs, never stay on one knee any longer than necessary. Either follow-through or withdraw IMMEDIATELY!
14. If possible, take your opponent to his back on your follow-through.
15. When withdrawing, keep to the inside with proper body position and take small steps.
16. If you are taken down by your opponent, land with your props wide and extended outward. Your arms should be slightly forward, never down and backwards.
Also, your hips should be parallel to the mat and lower than your head. Then hit an offensive maneuver as quickly as possible. Takedowns are not awarded until
control has been firmly established.
17. When countering takedowns, stay off of your knees and use your weight to stop your opponent's motion and destroy his body position.
Follow these effective takedown tips and you'll see major improvements in your wrestling, grappling, BJJ and MMA training.
