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
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 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.
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 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