In order to succeed in competition, wrestlers need to have superior strength, endurance and mobility. As a coach, you can help your wrestlers improve those aspects of their performance with intense practice sessions along with demanding gym workouts. You also need to constantly assess and evaluate how your wrestlers are progressing so you can make changes to their workouts.
Step 1
Have all your wrestlers perform initial fitness tests so you'll have a precise idea of their starting levels. Try to include a range of tests that assess all aspects of endurance, strength and agility. According to U.K. athletics coach Brian Mackenzie, one of the best tests for endurance is the multistage fitness test, which measures an athlete's oxygen uptake. You will need a 30 m track and a CD with the correct testing track on. Use other tests as well, such as the SAQ test, which measures agility and speed, and one rep maximum weight lifts, such as the squat, deadlift, bench press or chinup.
Step 2
Use the test results to set up individual training plans. You may well have to train all the wrestlers together so you need to have a plan that allows everyone to train at the same time yet work on their own weaknesses as well. You could, for example, plan in two gym sessions every week, and split the wrestlers into three groups, focusing either on strength, agility or endurance, depending on their test results.
Step 3
Schedule two to three technique practices every week. In order to improve at wrestling, competitors need consistent practice. You can split your wrestlers into smaller groups depending on their ability level, and monitor each group carefully, while giving advice where you can. Keep the training tough, but break it up with short periods of lighter training or complete rest. Training hard for five weeks, then taking a week off works well. You might also like to include some basic fitness in the technique sessions to give you more time to focus on agility and strength in the gym sessions.
Step 4
Provide motivation and encouragement to all your wrestlers. While many athletes can respond well and increase their performance levels when criticized, use a blend of constructive criticism and praise. According to a May 2009 article in The Telegraph, Paul Freeman from the University of Exeter advises that over time, too much negative feedback can have an adverse effect on performance. You should also aim to make training fun for the wrestlers because they are more likely to regularly attend sessions and want to work hard if they enjoy what they're doing.
