Youth Wrestling and Nutrition

1 January 2017

Now, imagine two young and physically fit people wearing singlets. Both step up to the line and shake each other’s hand. In a brief moment of tension before battle, the referee blows the whistle and the first man shoots a double leg and takes an opponent down and earns two points. The sport of wrestling has been around for along time and dates back to 700 B. C. E. It was mostly used for military fighting and combatant techniques in ancient armies. In ancient Greece, it became a sport to where the opponent was forced to submit to tears.

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It was a great sport back in the day and it still is. American wrestling was introduced during the Second World War when a few soldiers witnessed the Japanese performing wrestling moves and it looked fun. So, the soldiers wanted to try it. Later, these soldiers showed other people how to do it. Soon, a wrestling sensation spread. These days, wrestling is a competition between two people for six minutes and it takes a great deal of effort and strength and determination to conquer the opponent. Wrestling is a sport of skill, strength, and endurance. Picture it like this.

A small skinny person in the 138 weight class could end up wrestling a muscled out bodybuilder of the same weight. However, if the smaller kid uses the proper technique, then there is no need to worry about the strength of the other wrestler. The technique of a wrestler is the most important factor in a wrestling match. Good techniques provide a better chance of winning while a poor technique can cause one to be lying flat on there back. Coaches have to show wrestlers the proper techniques of wrestling (“leaguelineup. com” 1).

Most coaches start off with showing the athlete how to shoot. The fundamental importance in a wrestling match is shooting on an opponent. It forces one participant to the mat and the other one get the points. Now, there several different ways to shoot. There is a single leg, a double leg, run the pike (variation of a single leg), single leg then the player switches to a double. ” Those are some of the basic moves for a wrestler and the wrestler needs to practice these moves until it becomes a muscle memory and it can be done fluidly and easily.

The next part is the defensive part of the shot it is a sprawl. The sprawl lets the wrestler put weight on the person shooting, forcing the head into the mat, stopping the person from shooting, and then getting behind the person and get two points” (“leaguelineup. com” 1). Next, the wrestler must learn how to ride a person. Once the opponent is down, one thing to make sure of is to not ride the hips because it is considered stalling (doing nothing for a period of time). “So, the wrestler learns how to drive the opponent forward while chopping the arm from underneath to cause the other player to lay flat. There are a few other ways that this move can be done.

However, this is the basic move. So, after being broken down, begin to pin the opponent. “There are a few basic ways to achieve a half nelson, an arm bar, a double arm bar, a barb wire, then an assortment of different cradle options. However, all of these moves work on pinning the other guy to the mat. ” In wrestling, a pin is counted when both shoulder blades touch the mat or a win is decided by either a pin or if a wrestler gets fifteen points ahead of the opponent. One can also win with more points than the opponent at the end of the six minute match.

If both participants have the same number of points at the end, then overtime is called and the winner is decided by whoever gets the first take down of the overtime. “Those are the basics of the wrestling plethora of moves that you can do, but for most moves, you need to be in shape and healthy which makes nutrition one of the most important factors of a wrestler” (“leaguelineup. com” 2). A wrestler needs to be in top physical condition and this includes nutrition, good nutrition is one of the key factors to a wrestler’s performance.

A healthy, fit wrestler has greater strength, endurance, and focus on the mat which will help increase the chances of winning the match. However, there is one small thing wrestlers need to do and that is to watch out for the weight cutting methods such as starvation, dehydration, and wearing a sauna suit. “These methods are extremely dangerous and could actually cripple a wrestler’s performance. ” Sure weight will be lost, but at what cost. If anything, it is better to move up a weight class rather than go down (“usawct. org/coachescorner/diet” 1).

A wrestler needs the nutrients and other minerals the body requires to stay healthy. These include carbohydrates, proteins, dairy, fruits and vegetables, vitamins, and minerals. These build muscle mass and keep the body healthy. During the week one can start off the day with a breakfast of whole grain wheat toast with milk or orange juice or a fruit. For a snack in between breakfast and lunch, eat an apple. Then for lunch eat a salad or a turkey sandwich. Stay away from the school lunches for most have unneeded fats and carbohydrates. For dinner, make it small portions.

Portions should be no bigger than a fist and try to get all the food groups in there. Mostly, a wrestler’s meal should consist of carbohydrates and proteins to help muscles recover. Of course, all the other stuff is needed, but these two things are the most important factors besides water. Now, not everybody needs the huge build like some of the people sometimes see (“usawct. org/coachescorner/diet” 2). A wrestler can achieve strength by doing light to heavy, quick weightlifting regiments to get the body accustomed to what will be experienced on the mat.

Depending on the weight class for example, a 138 pounder should start weight lifting at say thirty-five pound dumbbells or kettle balls. If squatting, one should be able to do at least the wrestlers body weight. “To be sure that they don’t over work themselves, they should do about 3 sets of 8 repetitions or 2 sets of 12 repetitions and only do about two or three exercises a day and give that muscle group at least 48 hours to repair itself. ”

So that means do not do the same exercises the next day. Do a different muscle group because during a work out these exercises are tearing the tiny little muscle fibers in the tissue and when they repair, they don’t stay the same size neither will they keep the same strength. ” So as they work out one will notice within a week or so, that they’ll be able to do more and more. One will become stronger and faster and more fit to wrestle and the movement from light to heavy weights while doing quick repetitions, will help build muscle endurance so the body does not tire out in the middle of the match (“bodybuilding. om” 2).

The conclusion of all of this would make a strong, fit, dedicated wrestler as long as one eats and drinks right and knows enough technique and skill to out match the opponent. There is nothing more exciting than watching a wrestling match between two, well trained, dedicated, and physically fit combatants. It is a sport of strength, will, and endurance. The Greeks would probably not enjoy this sport done the American way, but in any case, it continues to be a popular sport enjoyed by teens, adults, and audiences.

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