Back to list of tips

4 Tips for Offseason High School Wrestling Training!

1. Work the Rotator Cuff - One of the most neglected areas in a high school wrestler's strength training program is the rotator cuff. The rotator cuff is a group of 4 muscles that work together to allow you to move your upper arm in all directions.
   
   This is so important on the wrestling mat... for injury prevention as well as high-performance wrestling.
   
   By working the rotator cuff with simple exercises such as Internal and External Rotations with a band, you will help prevent injuries and will notice a dramatic strength increase while 'cranking half's' on your opponents.
   


2. Split Your Routine - I've found that at the high school level it is best to perform a 3 day split routine during the offseason for ultimate strength. I like to have the split look something like this:
   
   Day 1: Hips, Legs, Neck, and Core
   Day 2: Chest, Shoulders, Triceps, Forearms
   Day 3: Upper Back, Lower Back, Neck, Core
   
   By splitting up your offseason training like this you will be able to get just the right amount of work on each area, while preventing burnout.
   


3. Work the Abductors/Adductors - Another crucial area to train during your high school offseason are the Abductors and Adductors. These are the muscle groups on the inside and outside of your legs that allows you to extend your legs and move them out to the side and back.
   
   This is so important for defensive wrestling when you sprawl, as well as leg wrestling (scissors, figure 4's etc).
   
   You can work your Abductors and Adductors with Bands, Cables or on a bench. Standing upright with a band around your foot is my favorite.
   


4. Work the Internal Obliques - I refer to this muscle as the 'Tornado Muscle.' The internal obliques will turn on the switch for your power and speed on the mat.