A lot of high school wrestlers ask me this question: What should I be doing in the preseason? In college, our preseason training is very structured, however high schoolers often lack this element. Here are my ideas on the matter; they are by no means the only or the best ideas out there, just some suggestions. In fact, many people will disagree with my methods, and that’s fine—I welcome any and all criticism.
First:
This is the time of the year to reformulate your style and straighten out any kinks in your technique. Let me explain: there are two scenarios, either you worked hard and improved over the summer, or you didn’t. Either way, it’s too late to change that now. If you worked hard and learned a lot of new technique, it is now time to consolidate your new technique and mix it into your repertoire. If you didn’t jump levels over the summer, well then now is the time to clear the cobwebs and try to get your groove back before the season starts.
The best way to do this is to get on the mat and experiment. Starting out, I would recommend finding a worthy practice partner and rolling around—nothing more. A lot of people hit the ground running and go crazy with live wrestling. I would say that it just isn’t worth it; the point is not to get in awesome shape overnight, but to get your feel back. Plus, the risk of injury is high when wrestlers are rusty.
So let’s say over the summer you learned a good finish on a single leg. It doesn’t do you any good to just know the move and say you know it. You must have the feel, timing, and reaction down pat. Feeling it out with a partner is an ideal way to push through the awkward phase of a new move and be ready to hit it when the season rolls around. Not just repetition (though this is very important), but innovation, improvement, and experimentation.
As the weeks pass, more live wrestling and hard drilling is crucial, but always remember to tweak your habits. Try new moves as you wrestle—through this trial and error, your technique will start to click. The best way to do this is to join a club or go to open mats where you will be able to experiment freely and have access to solid coaches to guide you.
Second:
You MUST get in shape during this time of the year. Many view the preseason as just another time to improve your overall conditioning. I see it slightly differently, if only in principal. I think that working out in the preseason should be intended specifically to give you a foundation on which to build during the season. Here is what I mean: if you go into the season out of shape, you will no doubt get whipped into shape by your coach eventually, but it will come at a cost. This cost is that this process will pointlessly wear you out and drain your body.
I’ve seen really good wrestlers come into the season looking good, but by the end they are so fatigued that they crash and burn. So I view the preseason as a time to get in shape for…getting in shape again. Again, nothing too serious at first, just some casual lifts and long distance, slow-paced runs to build this base. As you progress, it’s good to start upping the wattage by maxing in the weight room or doing sprints. One of the most important parts of lifting during this period is that it will help prevent injuries come wrestling season.
With your foundation set firmly, you will be in great position to make the most of the season and pull ahead of competitors quickly. Also, it will give you extra confidence knowing that you are starting out on the right foot.
Finally:
At this point—months before the season—weight should not be a central issue. It is something to be aware of, but not obsessed over. This means eating healthy and exercising, but retaining plenty of energy to focus on wrestling. This is a period measured not by the scale, but by improvements on the mat.
Remember:
Have fun. Wrestling in the off season can be tedious and routine if you aren’t having fun.
