November 16, 2023,
The important principles of many sports align and carry over into other sports.
Speed drills are helpful in most sports.
Strength training enhances in most sports.
Endurance training benefits you in most sports.
Isometric training can be beneficial in many sports, including female wrestling.
As an example, American Football players line up against each other and crouch down into an isometric press position. This allows them to rush forward more powerfully when the play begins.
This is particularly useful in regard to tackling or blocking an opponent.
What is isometrics exactly and how can it benefit you as a Female Wrestler?
An isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint.
This means that in these exercises, the length of the muscle and the angle of the joint do not change, though contraction strength may be varied.
It is an exercise relating to or denoting muscular action in which tension is developed without contraction.
A plank exercise looks like you are about to do a pushup, only you don’t.
You just hold the position, until you get too tired to do so.
The three main types of isometric exercise are isometric presses, pulls, and holds.
They may be included in a strength training regime in order to improve the body’s ability to apply power from a static position or, in the case of isometric holds, improve the body’s ability to maintain a position for a period of time.
fciwomenswrestling.com Femcompeitor.com grapplingstars.com, fciwomenswrestling.com article, femcompetitor.com photo
As a female wrestler, when the match begins, you are waiting in a static position. Once the engagement begins, when it applies, it can be helpful to launch towards the head and neck area to achieve the headlock.
The informative source stack.com expresses, “Whatever season of training they’re in, wrestlers know the importance of strength and endurance conditioning. Often overlooked, though, is the need to enhance arm and hand strength, which are critical for holding and pinning opponents. The best way to strengthen your arms and hands is with isometrics.”
Good to know.
Considered as an action, isometric presses are also of fundamental importance to the body’s ability to prepare itself to perform immediately subsequent power movements. Such preparation is also known as isometric preload.
Perhaps say this again to yourself over and over.
Preload to a power movement.
The perfect wrestling example is found in Sumo.
Sumo wrestlers begin to charge forward after crouching down and performing an isometric press. The press enables them to charge into their opponent more powerfully, which is especially useful when the match begins.
We’re making progress so perhaps a visual may help.
Keep thinking about building up strength, without any weights. https://www.youtube.com/watch?v=cLcQU9rVgmY
Let’s meet the team at growingannanas. A mouthful, yes.
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Always remember, with isometrics, you are in a holding position of endurance as your muscle get stronger and strong to “launch or lunge” towards your wrestling opponent.
It is also effective when you are on the defense, trying to resist a pin.
Ready to walk over to the bookstore?
The Complete Book of Isometrics: The Anywhere, Anytime Fitness Book Paperback – September 15, 2005
By Erin O'Driscoll (Author)
“Get a complete workout, anytime, anywhere, with the secrets of isometrics
Millions of people can't seem to find the time to exercise. Now they can with The Complete Book of Isometrics. Fitness expert Erin O'Driscoll has compiled the best isometric exercises that can be done in the office, at home watching TV, flying in an airplane, or even driving a car—no equipment required.
Rather than using expensive machines or lugging around a set of dumbbells, you use common objects and your own body's resistance to work out the muscles. Isometric exercises are especially helpful to people recovering from injuries that limit range of motion. A special chapter shows how people with disabilities can use isometrics to build muscle tone and strength.
Using the secret of resistance, isometrics are the basis for yoga, Pilates, and all the core stabilization techniques that are so popular today. Now, learn the original, simple, and effective way to a complete workout without moving a muscle!”
Very educational.
One of the very convenient aspects to performing isometrics is that you can take a moment and perform a static exercise in many places. You can begin at your home in the kitchen or living room, at the park or office (especially if you have found a quiet and alone spot).
Let’s turn to one more expert.
Power Isometric Isotonic Method: The Best Isometric Isotonic exercises to build muscle and get ripped (Self Resistance) Paperback – January 17, 2019
By Marlon Birch (Author)
“THE BEST ISOMETRIC/SELF RESISTANCE WORKOUTS TO BUILD MUSCLE, BURN FAT AND SCULPT A LEAN BODY LIFELONG! Transform your physique fast. Do it anywhere, any time, it is the perfect exercise plan. All you use is your hands to build the body of your dreams. The unique Power Isometric exercises in this book will get you powerful muscles because they push your muscles with scientifically designed to develop your physique fast with-40 seconds of tension, which muscles need to increase muscle and strength.
In this comprehensive book, you will see illustrations that explain each program--and you will finally see why everyone is doing isometrics wrong and why they are not improving. Marlon Birch knows the "secrets" on getting amazing RIPPED muscles and strength in record time. He is the ONLY real Isometric trainer to take Isometric type exercises, enhance them in a muscle-enhancing fashion and became the first ever Professional Bodybuilder using these exercises to accomplish that goal.
Build muscle without weights, and learn the proven techniques and methods that will get you RIPPED in record breaking time! You will build muscle, burn fat, and sculpt the body you want, any time, anywhere, whenever you want all without weights or equipment-let the world's respected fitness trainer and 3-time natural pro bodybuilder be your personal trainer today.”
Nice.
We think you are ready to add an isometric routine to your wrestling workout.
If you do, by studying these exercises from some of the experts above, it can help propel your wrestling career from being static and launch it towards great success.
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OPENING PHOTO fciwomenswrestling.com femcompetitor.com, fcielitecompetitor.com fciwomenswrestling2.com femcompetitor.com-grapplinstars.com-photo-credit.
https://en.wikipedia.org/wiki/Isometric_exercise
https://www.stack.com/a/isometric-combo-wrestling-exercises/
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.
