competitive wrestler's worst nightmare is a career threatening
injury. One that is serious enough to end a career or side-track
it for days, months or even years.
people know why they exercise. They perform cardiovascular training
to increase the strength and efficiency of the heart and lungs.
They weight train to become stronger and more contoured.
wrestlers pay little attention to warming up and stretching. These
should be essential to your conditioning program. Before working
out, take a few minutes to prepare for the workout by warming
the body up especially the joints, tendons and muscles. A cold
joint, connective tissue, or muscle can be easily injured if you
start lifting heavy weights without a proper warm-up and stretch.
of your muscles like a sponge. If the sponge is dry and you pull
on it, it will easily tear and crumble. If the sponge has been
dampened in warm water, you will have a more pliable and flexible
example, take an elastic band, soak it in a glass of cold water
for a few minutes and then try to stretch it; it will snap apart.
But if you soak it in a glass of hot water, it will become soft
and pliable (having the capability to stretch twice as far as
the cold elastic and difficult to pull apart.)
wrestlers spend 10-15 mins warming up before each workout to get
some heat into their bodies. Aerobic activities such as skipping,
running on a treadmill, riding a stationary bike, or using the
stair climber can help to accomplish the warm-up. Then follow
with some easy stretching to warm the joints, muscles and connective
tissue. Make sure that you are perspiring a little before you
stretch, then stretch slowly and gently. Ease into your stretches
and hold. Avoid jerking or bouncing as it can lead to strains,
pulls and other kinds of injuries. Then add some light calistentics
to apply light resistance on your muscles; pushups, squats (freehand),
jumping jacks, toe raises, squat jumps will accomplish this task.
These exercises will prepare the body for the work to come. Finally,
perform a light warm-up set of the type of exercises that are
about to come. For example, for bench press, take an empty bar
and do 20-25 reps. Then add about 50% of your max and do 15-20
proper warm-up done properly prepares the body for the activity
to follow by:
the core body temperature
increasing the load on the circulatory system -improves neuro-muscular
muscular tension and loosens up formerly injured areas -increases
the rate at which energy is released in the body
Nick is a 3-time CIAU (Canadian Interuniversity Athletic Union)
National Champion wrestler. Nick currently helps people to achieve
balance and more fulfillment in their personal lives through his
personal training and lifestyle consulting business in Vancouver.
See also: Stretching and Warm-up
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Ugoalah is a Commonwealth Games Gold Medalist (2002) and 3
time Canadian Champion in Freestyle Wrestling. Although he
is now retired, he remains close to the sport he loves, donating
time and skills to coaching. He is also a much sought-after
professional speaker, noted for his inspirational style. Nick
has recently launched his career as an achievement coach for
entrepreneurs, other business people, athletes and individuals
who simply want to achieve more in their lives. You can reach
him at: firstname.lastname@example.org.