Turning Up the Intensity in Pre-Season Training: A Guide for Wrestlers and Coaches

by Jon Gums – Dakota Grappler

As the new wrestling season approaches, both wrestlers and coaches have a unique opportunity to elevate performance through pre-season training. This crucial phase is essential for developing strength, technique, and mental resilience, while also building a solid foundation for the competitive season ahead. To maximize this time, it’s vital to turn up the intensity in training. Here’s how wrestlers and coaches can work together to embrace that intensity and prepare for success.

Understanding Intensity

Intensity in training transcends mere physical exertion; it includes focus, determination, and a relentless drive to improve. As legendary wrestler and coach Dan Gable said, “The only thing that can beat hard work is hard work that’s not done with intensity.” This underscores the need for both wrestlers and coaches to approach each training session with purpose and an unwavering commitment to growth.

Setting Clear Goals Together

Before diving into workouts, it’s crucial for both wrestlers and coaches to establish clear, attainable goals. For seasoned wrestlers, this might involve refining specific techniques or enhancing their strategic approach. Beginners may focus on mastering fundamental skills or building basic endurance. Coaches should facilitate this process by helping athletes articulate their objectives and creating an environment that fosters goal-setting. Write these goals down and revisit them frequently to keep motivation high.

Structuring Training Sessions

To effectively increase intensity, training sessions should be structured to include a blend of drills, sparring, and conditioning. High-intensity interval training (HIIT) is particularly beneficial, as it mimics the explosive bursts of energy required during matches. As Cael Sanderson emphasizes, “To be the best, you have to have a high level of intensity and focus, not just during practice, but in everything you do.”

Here are some strategies for both wrestlers and coaches to implement during training sessions:

1. Dynamic Warm-Ups: Start with dynamic stretches and movements to elevate heart rates and prepare the body for the intensity ahead.
2. Focused Drills: Choose drills that challenge technique and push limits. Incorporate partner drills that simulate match situations, emphasizing speed and precision.
3. Sparring Sessions: Engage in live sparring with varying intensity levels. For seasoned wrestlers, this might mean taking on multiple partners or simulating different match scenarios. Beginners should focus on controlled sparring to build confidence.
4. Conditioning: Finish each session with conditioning workouts that include sprints, agility drills, or circuit training. This not only improves physical endurance but also enhances mental toughness.

Cultivating Mental Toughness

Intensity involves mental resilience as much as physical effort. Developing mental toughness is crucial for both seasoned and beginner wrestlers. As Tom Brands stated, “Intensity is about bringing everything you have to the table, every single day.”

Wrestlers should practice visualization techniques to prepare for challenging situations, while coaches can guide them through these exercises. Incorporate challenges into training that force athletes to confront their limits, whether through extra conditioning or pushing through fatigue. This consistent confrontation of discomfort builds confidence and resilience that will be invaluable during competition.

Building a Supportive Environment

Creating a supportive environment is key for both wrestlers and coaches. Team dynamics play a vital role in fostering accountability and encouraging everyone to push their limits. Engage in team challenges, where all athletes contribute to a common goal, whether it’s reaching a fitness benchmark or mastering a technique.

As Kevin Jackson remarked, “Wrestling is not just a sport; it’s a lifestyle. You have to bring intensity to everything you do to truly excel.” Embrace this lifestyle by encouraging one another, celebrating successes, and collectively overcoming setbacks.

Staying Consistent and Adaptable

Consistency is paramount in turning up the intensity during pre-season training. Wrestlers should create a training schedule that balances hard work with recovery, while coaches should ensure that this balance is maintained. Listening to one’s body is crucial; if fatigue sets in, consider incorporating active recovery days that keep athletes engaged without overexerting them.

For beginners, coaches should be attentive to their needs, providing modifications or alternative drills to ensure they can still participate without injury. Seasoned wrestlers can push their limits while serving as mentors to newer athletes, creating an inclusive and motivating atmosphere.

Conclusion

As the wrestling season approaches, both wrestlers and coaches must work together to turn up the intensity during pre-season training. By setting clear objectives, structuring focused sessions, cultivating mental toughness, building a supportive environment, and maintaining consistency, both seasoned wrestlers and beginners can position themselves for success.

Remember the motivational words of Les Brown: “Shoot for the moon. Even if you miss, you’ll land among the stars.” Embrace the intensity this week and every week thereafter. Show yourselves what you’re made of, and let that hard work shine on the mat! You’ve got this!