Off- season training

Question
QUESTION: This was my first year of wrestling, and I want to pass the test for varsity next year because I'm a girl. I have no access to weight- lifting over the summer, but my cross- country season in the fall will help me a little. I need some tips on what I can do to keep in shape over the summer besides just running, push- ups, and sit- ups. Any advice?

ANSWER: What weight class are you planning on wrestling? In either case you will need to get in the mat as soon as possible because technique is the key importance in your first years wrestling. Try doing off-season freestyle wrestling training or maybe join a wrestling club and definitely attend a wrestling camp.

What I did in high school training in the off season was I would join the Football's spring and summer workouts. I didn't play football but the coach let me lift weights, sprints, and drills and motions with them.

I also did this workout where I would sprint 200m, run 100m and then jog 100m then repeat the process 10 times a day. This got me in great shape in wrestling. When sprinting, that means using all your energy like you were running for your life.

The thing that will help you out the most is technique. Try drilling drive steps, stand ups, sitout switches, and all the wrestling motion you can too. Try to find a wrestling partner if you have any brothers that you can practice on.

I hope this helps, feel free to ask any other questions.

---------- FOLLOW-UP ----------

QUESTION: I was planning on wrestling anywhere from 90-110 lbs, since I'm 95 myself. I don't know any places where they have mats available for use without buying them. The workout where you sprinted, ran, and then jogged seems like a good idea. How much rest should I take in between each set of 400? I don't have any friends that could help me, all they could do is stand there and help me drill, but then I'd probably scare them... and my only brother is ten years old and has no mass whatsoever... Do you know any good, fairly cheap and close- by wrestling camps I could attend in Genesee County?

ANSWER: Leah,
Have you checked your local high school or friend's high school for off season training? If you haven't already, pick up a facebook or myspace account and start adding people who are well connected with the sport of wrestling. Get well connected as in contacting people from other high schools whom you've never met and ask them to ask their coach if you can practice with them during the off-season or something of that nature.

If worst comes to worst you can practice on your rug / carpet. Thats what I did in my high school. I also wore kneepads so I could glide through my rug / carpet while taking shot without ripping skin (its happened, not a good idea to shoot on carpet with bare knees). You don't really need a mat. A mat would be good if you have a wrestling partner, but if your by yourself; it doesn't really matter.

For my workout, you do not take a rest between each set. The whole point is sprinting with all your energy, running then your jog is your rest. This mimics an actual live wrestling match where you explode for 10 seconds, then barrage your opponent even more for a few more seconds then you move around the mat. In a wrestling match, its not a good idea to stay still.

I would use your 10-year old brother that has no mass as a practice partner. Who knows you might even be able to get him to wrestle. Make it fun for him and soon he will be your wrestling partner. I did the same to my little brother, then sooner or later he wanted to wrestle. I was a 130-135 lb wrestler, he was a 103lb wrestler.

I am not from Michigan so I really don't know which wrestling camps to attend. Any wrestling camp sponsored by a university / college team is quite good.

---------- FOLLOW-UP ----------

QUESTION: My little brother did wrestle (for the little- kids program, not middle/high school) last year but he didn't do it this year. I don't have a carpet anywhere whatsoever inside my house, so maybe I could go outside during sunny days and drill/wrestle my brother on the grass? How often a week did you do the sprinting workout? I'm from Genesee, New York, so I don't know anything about Michigan either.

Answer
I guess grass is fine if your not allergic to it. I would do the sprinting workout at least 5 days a week, and thats just the minimum. There is really no way for you to go out with a high school / college team and train with them? Working with an official team / club will at least triple your workout effectiveness.