Want to Strengthen your muscle’s for wrestling ?

Freestyle Wrestling was hard work and that a wrestler needed to have good form in order to maximize economy of motion and leverage. They needed explosive power to be able to quickly lift, hoist or throw an opponent .This is often why wrestlers are so well known for their strength and conditioning amongst other athletes. The key to developing explosive power for take downs requires that one develop the fast twitch muscle fibers in the core and along the posterior chain. Fast twitch Muscle fibers are used for high explosive, short in duration movements such as power lifting and feats of strength. Along with basic high weight low repetition exercises for power lifting; this article has some other practical exercises designed to develop high explosive brutal strength for devastating takedowns

V-Ups

Vougars Honors Wrestling

All wrestlers should include V-ups into their training routine. V-ups work most of your core, but mainly develop your lower abdominals and hip flexors. Find a mat, carpet, or another soft area that you can use to do this exercise:

  • Lie on your back with your arms extended above your head, and your legs extended with your feet together.
  • Raise your legs and torso at the same time, forming the shape of a “v” with your body.
  • Keep your legs and arms straight. Don’t bend your knees or elbows!
  • Keep your buttocks in contact with the ground as you touch your toes.
  • Lower your arms and legs, and return to your original position.

 

Leg Raises

Vougars Honors Wrestling

Leg raises are also another great exercise for the lower abdominals and hip flexors. This exercise is very similar to the V-up, except you do not use your upper body. Find a comfortable area to exercise and you’re ready to go:

  • Lie on your back with your legs extended and your feet together.
  • Place your hands under your buttocks with your palms facing down.
  • Lift your legs off of the ground until the soles of your feet are facing upwards and your legs are completely vertical.
  • Push your hips slightly upwards, reaching through the soles of your feet.
  • Keep your feet together and do not bend your knees.
  • Slowly lower your legs to their original positions.
  • Repeat 10-50 times to complete one set. Do these in sets of 1-5.

 

Supermans

Vougars Honors Wrestling

Your lower back is a critical part of your core, and “supermans” help to target this group of muscles. This exercise helps to strengthen your abdominals, as well as your gluteals and hamstrings. Find a spot on the ground to begin this exercise:

  • Lie on your stomach with your arms extended forward with your palms facing down.
  • Keep your legs extended with your feet together.
  • Slowly raise your legs and arms off of the floor simultaneously, while keeping your pelvis in contact with the ground. Continue raising your legs and arms until you cannot raise them any higher.
  • Try to keep this motion slow and smooth; don’t pull or jerk.
  • At the top of the motion, hold the position for 10-60 seconds for one set. Complete 1-10 sets for this exercise.

 

Side Crunches

Vougars Honors Wrestling

Side crunches specifically target your obliques, but also help to strengthen other parts of your abdominals and lower back. Find a place on a mat, a carpeted area, a patch of grass, or another soft area to begin:

  • Lie on your back.
  • Bend your knees and turn your hips in one direction. Both of your knees should be together and pointing the same way. If you have turned your hips to the right, the outside of your right leg will be touching the floor.
  • Use your opposite-side hand to reach behind your head. So, if you’ve turned your hips to the right, use your left hand to grab behind your head. Relax your other arm at your side; you won’t be using it.
  • Raise your upper body off the ground and with the arm that’s behind your head, try to touch your elbow to the same-side hip.
  • Return to the original position with your back flat on the ground.
  • Repeat this motion 10-25 times, and then switch sides to complete one set. Complete 1-5 sets, alternating between each side.

 

These above exercise is really helpful to strengthen your muscle. There is many wrestling clubs and clinics present who provide you training in all these and one them is VHW Wrestling Club

vhw wrestling club

Vougar’s Honors Wrestling Club

VHW (Vougar’s Honors Wrestling) club was established in 2006 by two time freestyle wrestling world champion and Olympic bronze medalist Vougar Oroudjov.  Vougar has transformed his successful wrestling career to coaching by transferring his knowledge and experience to children of all ages and skill levels including those with special needs.  Vougar’s passion for wrestling, his skills, and his techniques have contributed to his success as well as to the success of his students.

freestyle wrestlingVougar is not only a successful  wrestler but also an experienced coach, trainer, and leader. He has 13 years of coaching experience and he is currently one of the wrestling coaches for Nassau Community College.   At his wrestling club he has trained numerous county and state wrestling champions. Many of his alumni have gone on to Ivy league Universities such as Harvard, Cornell, American, Northwestern, Ohio State, Indiana, Michigan, NYU, and Hofstra, among others. Vougar helps his students reach their fullest abilities athletically as well as helping them through the college application process.  He guides his students to colleges that will allow them to succeed not only in wrestling but, in their future careers.

Vougar not only has a good rapport with all of the students, but also with the parents involved in the club.  He takes an interest in the needs of his students as individuals and helps them to achieve their goals. He genuinely loves the sport of wrestling and cares about his students and their families. He has formed a close bond with the students and parents that have joined his club and they have become in a sense, part of his family.  Vougar works year round including the off season and accompanies his students to wrestling tournaments. He is committed to his career, his students, and their families.

VHW instills discipline, dedication and a sense of pride in its students and emphasizes the importance of academics as well as athletics. Vougar’s hope is that all of his students will excel at the college of their choice whether they continue to wrestle or not.  VHW builds confidence for future success, not only in wrestling, but in all aspects of life.

Vougar’s Honors Wrestling club offers a summer camp .

Vougar, founder of VHW, is a two time freestyle wrestling world champion and Olympic bronze medalist.  He has been a trainer and coach for 13 years and is currently one of the wrestling coaches at Nassau Community College.  He was voted 2012 NJCAA Coach of the Year.

wrestling clubVHW (Vougar’s Honors Wrestling) club offers a summer camp created to increase student’s wrestling skills. Camp is open to all ages and levels of experience.  At VHW, you will learn the techniques needed to take your abilities to the next level.  Vougar has personally trained numerous County  and State wrestling champions. VHW wrestlers have achieved College All-American, High School All-American, New York State Champion, All-State, County Champion, and All-County. Vougar always brings the most successful and experienced coaches to run his program and assist him for a better result.

VHW Summer wrestling camp focuses on improving skills through hard work, drive, and determination.  Students of all ages and skill levels can attain the discipline and dedication that they need to achieve their goals.  The program helps build the confidence needed to succeed not only in wrestling but, in all aspects of life.

The indoor training facility is located in Syosset and runs in one week sessions throughout the summer.    Each session covers different material.   The sessions run as follows:

8:45 am drop off and prepare for practice

9:00 am to 11:00 am – training

11:00 am to 12:00 pm – lunch

12:00 pm to 1:00 pm – motivational speech and wrestling video

1:00 pm to 3:00 pm – live wrestling

Pickup is promptly at 3:00 pm

At the end of each weekly session, a celebration barbeque / pool party is held.