High School Wrestler

Question
Hi, my name is Shelby Smith. I am going out for my school's wrestling team this year. Right now, since the team is so small, they aren't cutting anybody, but I'm still wondering about my strength training. I know that since I'm a girl, that I won't build muscle as quickly as the other guys on my team, so I want to know some good moves and strength building exercises that I can use to be of some use on my team.

Answer
Hey Shelby,

Thank you for the question. It appears that you have the heart of a champion and will not be denied in your quest to excel in the sport of wrestling. For a quick strength builder, I suggest that you hang from a pull-up bar (straight-arm)for at least 2 minutes, every other day. This will quickly build your grip-strength, your arm and shoulder strength, as well as your lower back and your mental toughness. Work on your cardio, and holding a good low stance for a very long time, (baseball-catcher style). I would work on some good low-level singles and utilize good hand fakes with misdirection style attacks (faking at one leg, and quickly attacking the other one. Also work on level-changes because your opponent cannot stop your level-change, or the speed of it. You must be able to score back-points so work on perfecting several styles of tilts, near-side cradles, and an inside-wrist & half pinning combination. (Check on you-tube or flow wrestling for techniques that you can perfect mentally just by watching at length) Work on your footwork and the speed of your attacks. Your flexibility will always be better than most male opponents so remember that distinct advantage. Most importantly, learn how to get off your back - don't panic if you find yourself there, but get your arm between you and your opponent's chest and turn away from him / her, never turn in. Also check out my sites that will help you get the best water & energy drinks (http://rmcdonald7.qhealthzone.com) "Perfect Water" & EXS energy drinks and  for the ultimate training meals(http://opp.sunrider.com/healthessentials) Vita-Shakes & Sunrise. Keep me posted on your progress. Never let anyone outwork you!

Yours in the Quest for GOld,

Coach Rae-Rae