September 5, 2022,
To be a great female wrestler, you need both.
Strength and conditioning.
Not either or. Both.
Inspiration abounds in many places. Especially with the lady pros.
Decades ago, during the 1960-70’s especially, it was acceptable for Lady Pros to carry some extra weight and curves, but those same wrestlers would not survive in today’s world.
Scripted though it may be.
When we look down the roster of supreme lady pros, one thing that stands out is that virtually all of them have toned stomach muscles. Their conditioning is incredible.
Here are two.
Pamela Rose Martinez is an American professional wrestler. She is currently signed to WWE, where she performs on the Raw brand under the ring name Bayley.
Say it at least three times, Bayley, Bayley, Bayley.
From 2008 to 2012, she wrestled on the independent circuit under the ring name Davina Rose.
Ms. Martinez signed with WWE in 2012 and was assigned to the NXT brand, where she adopted the ring name Bayley.
In 2015, she won the NXT Women's Championship, and subsequently won the 2015 NXT Year-End Awards for Female Competitor of the Year and Match of the Year for her confrontation with Sasha Banks at NXT TakeOver: Brooklyn.
She is the first women's Triple Crown Champion and Grand Slam winner in WWE history.
She holds the record for the longest singular SmackDown Women’s Championship reign at 380 days. Additionally, she won the 2019 Money in the Bank ladder match and was the first woman to defend a WWE title in Saudi Arabia.
What we noticed is that she is very strong and in great condition.
Then there is Nikki Bella.
Nikki Bella, is an American professional wrestler and television personality. She is currently signed to WWE as an ambassador.
In 2007, Bella signed with WWE and was assigned to developmental territory Florida Championship Wrestling (FCW) alongside her twin sister Brie Bella, forming the duo The Bella Twins.
She made her debut for the SmackDown brand in 2008.
Nikki Bella is a two-time WWE Divas Champion and holds the record for the longest reign with that title (301 days).
Ms. Bella is ranked No. 1 in Pro Wrestling Illustrated's Female 50 in November 2015, and was named Diva of the Year by Rolling Stone in December 2015. She also won the award for Choice Female Athlete alongside her sister at the Teen Choice Awards in 2016.
Watching her roll and win, her strength and conditioning is amazing.
In the fully competitive female submission wrestling industry, another athlete that amazes is Sheena of Hungary.
We have reviewed video of many of her matches and she is incredible. We’ve rarely seen her lose and mostly what she does is use her conditioning and strength to dominate both women and men.
She engages in paid mixed wrestling where one customer expressed, “I met Sheena today for the first time. She is very powerfully built, yet has a smile and personality that would light up an entire city block. Her strength and skill level place her among the elite in the wrestling industry. She makes you feel very safe as she goes from hold to hold, making you understand she is in full control! An amazing lady and worth booking!!!”
Female wrestlers should always think both strength and conditioning.
Now for more encouragement.
Time to walk over to the book store.
Strength Conditioning For Combat Sports Paperback – February 19, 2018
fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com femcompetitor.com-grapplinstars.com-photo-credit.
“The role of the strength and conditioning coach for a combat athlete is to perform a needs analysis in which both the fighter as an individual and the sport itself are assessed in order to develop a high-performance program. This might include plyometrics, speed and agility, endurance and core stability, strength training, and nutrition as just some of the pieces of this complex jigsaw.
The aim is to increase strength, speed, power, endurance, agility, and flexibility. Strength and Conditioning for Combat Sports aims to help the coach and athlete bridge the gap between the theory of training and applied training, helping the athlete to become faster, stronger, and more flexible and to build their muscular endurance so they perform better and remain injury-free.”
Sounds inspiring and effective. We absolutely would love to see you obtain your goals, injury free.
We always love a second opinion.
We have a visiting writer with additional suggestions.
Strength Conditioning Training For Wrestlers
fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com femcompetitor.com-grapplinstars.com-photo-credit.
By Dan Levesque
Unlike most sports, wrestling has the propensity for supplying its athletes with everything they need to be successful. Many legendary athletes received their status from everything they've gotten from only the wrestling room and nothing more. However the insatiable hunger for an edge continues to push the boundaries of performance science. Added with anecdotal evidence of 'what works', new methods become the norm and soon what worked from yesteryear no longer does the trick. The fact is in today's extremely competitive environment, only the coaches and athletes who are willing to risk trial and error with the latest methods will succeed. Anymore, athletes who rely entirely on what happens in the practice room are quickly beaten by those who also employ other techniques. The best wrestlers keep searching and studying to incorporate new methods of physical training to also improve speed, power and endurance as they relate to their sport.
Strength training for wrestlers can be broken down into three separate but synergistic components, power, strength conditioning and speed/agility. While some teams choose to focus on only one or two of these, the most well rounded athletes include all three in their programs. Power training is any type of weight lifting with the goal of improving absolute strength. For the best results in this area, rep schemes and program concepts taken from powerlifting are most effective. Speed and agility is easy to improve with a combination of foot work, plyometrics and speed drills borrowed from sprinters and conditioning used on the football field. Strength conditioning is a type of training that will build endurance and toughness in every wrestler. Concepts here can be seen in cross fit and top football programs however most wrestling coaches are very familiar with this type of training. If power training is lifting heavy weights for few reps, speed training is lifting extremely light weights or body weight exercises performed explosively, strength conditioning is exercises performed in the 8-20+ range.
To define it further, strength conditioning is any type of training that will build both strength and conditioning at the same time. While wrestling is very much a combination of these two components, training to improve these at the same time makes much sense and produces fast results. If a wrestler had to choose only one of these components, strength conditioning would produce the most noticeable results (if done correctly). Due to the extreme demand on the body and high potential for injury, power training must be limited to the off season, however this is not the case with strength conditioning. This style of training can be performed at any time of the year in both the weight room and/or on the wrestling mat. Ramping up strength conditioning weeks before the start of wrestling season is a great way to get in shape, improve functional strength and build a physical hardiness envied by any serious combat athlete.
While there are lots of different types of strength conditioning and tons of different ways to do it, keeping an open mind and experimentation is key. A good start is to use as many compound exercises as possible performed with and without moderate to light weights. Keeping the drills and exercises as specific to the movements found on the wrestling mat will be a key element in producing functional strength here. For example a set of 15 burpees or 10 power cleans with light weight directly before executing 5 takedowns in a row. Perform this superset 3-4 times for an excellent workout that builds both strength and endurance. You can build great strength conditioning by adding resistance with either light weights or bands to certain movements you perform when wrestling. For example performing shots (without an opponent) against the resistance of a band connected to a chest harness is a great way to build a more explosive takedown. To get more explosive power from the legs or core, combine a set of front squats while holding a kettlebell for 12 reps with 12-15 band resisted shots. Add 3-4 of these supersets to the end of a practice for an incredible finisher.
Another great concept to add to your strength conditioning program is Chaos training. Chaos training is a group of sports specific exercises to help you prepare for any 'chaotic event' that might come up in competition. A chaotic event is described as anything that could either cause you to become injured or lose. For a powerlifter, one such event a smart lifter will train to prevent is falling forward when squatting. If a lifter falls forward during the squat and cannot recover, he could fall on his face and have a very bad injury. To prepare for this chaotic event, certain exercises should be performed so the lifter can prevent this from happening. For example exercises like good mornings, heavy core work and lots of arch strengthening exercises will build strength in the musculature the lifter will need to stay upright at all times. In wrestling, one instance of a chaotic event is getting pinned! If you are on your back and can maintain a spinal arch hard enough and long enough, you may be able ride out the period. To strengthen musculature that will help you do this, perform lots of heavy neck extensions, trap work and exercises to build your lumbar erectors and glutes. Holding your arch with your partner's body weight on you for time is also a great exercise that can be performed right in the practice room.
I'm Dan Levesque, owner/operator of HighlandsFightGear.com. For more information about strength training for wrestlers and cool tips for better results from your workouts, contact me through our website. I have been a sports chiropractor, professional powerlifter and strength coach for more than 20 years and am also the author of a new innovative system of wrestling strength conditioning. The series will offer the latest ideas and newest methods that will give your athletes a noticeable edge within just a few weeks. It will be for sale in our online store that also sells wrestling gear, mma sparring pads and fight apparel. Our goal is to help athletes reach their full potential by offering great, useful information and top quality equipment at prices they can afford.
Article Source: https://EzineArticles.com/expert/Dan_Levesque/651984
Article Source: http://EzineArticles.com/9097636
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OPENING PHOTO fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com grapplingstars.com Nikki-Bella-Miguel-Discart-from-Bruxelles-Belgique-2015-03-30_19-18-45_ILCE-6000_2859_DxO-Wikipedia
https://en.wikipedia.org/wiki/Nikki_Bella
https://en.wikipedia.org/wiki/Bayley_(wrestler)
https://fciwomenswrestling.com/
NOTE: Very important, whenever you are engaging in a new exercise or sport for the first time, please consult with your physician first.
