Wrestling

Wrestling is one of the oldest sports in the world, with it roots embedded in the first Olympic Games in 776 B.C. It is a contact and collision sport that taxes all energy systems and places considerable stress on the shoulder joint. Pasque CB and Hewett TE performed a prospective study out of the Cincinnati Sportsmedicine Reseach Foundation to evaluate injury patterns in a large population of high school wrestlers during one season. Preseason screening was performed on 458 male wrestlers from 14 different high schools. Certified athletic trainers submitted detailed weekly team and individual injury reports. There were 219 injuries in 418 wrestlers followed throughout the season for an overall injury incidence of 52 injuries per 100 wrestlers per season and an injury rate of 6.0 injuries per 1,000 exposures. The most commonly injured areas were the shoulder (24%) and knee (17%). Wrestlers with ligamentous laxity suffered fewer shoulder injuries than the other wrestlers.

Although flexibility is an important training component for the wrestler; strength, stability and endurance training of the rotator cuff and scapular stabilizers is necessary to maintain a well balanced shoulder to prevent injury. It is important for wrestlers to combine both closed chain (push-up) and open chain (resistance tubing) exercises to optimally train for the extreme demands of the sport.

Cuff Performance Foundational Program

These 12 easy to follow exercises are designed to create a solid, stable shoulder complex with precise and well executed movement patterns

For maximal effectiveness:

  • Use proper form and trunk alignment with each exercise.
  • Take each exercise through a full range of motion with a good 1-2 second pause at end range.
  • Use appropriate resistance. A common mistake that athletes and patients make is increasing resistance too quickly, sacrificing correct form. Stick with a resistance that allows you to maintain form
  • Remember: A good exercise performed incorrectly greatly diminishes the benefit of the exercise and may in fact cause harm

Cuff Performance – Year Round Training

Wrestlers demand focused attention to year round shoulder training; it is of utmost importance to periodize (adjust, modify or vary) training volume around three distinct phases based on the time of year. For each particular training phase there are specific goals:

  1. Competitive season – The goal is to increase or maintain strength and flexibility while allowing adequate recovery for optimal performance. If off season training volumes are kept constant the athlete may become over-fatigued which will potentially reduce performance and lead to injury.
  2. Off Season –active rest – Following a competitive season it is imperative to get away from their sport and training for 4-6 weeks. We encourage our athletes to stay active by participating in other athletic activities that do not replicate the demands of their particular sport. This active rest is quickly followed by a structured off season program.
  3. Off Season Training – This is the time of year when we focus on strength, flexibility and endurance to enhance performance for the upcoming season.

Competitive Season Training Recommendations

  • Strength Maintenance – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate resistance 2-3x/week.

Off Season – Active rest

During this time we encourage our athletes to stay active and fit with non-wrestling related activities. We recommend 4-6 weeks away from Cuff Performance training as well. This is necessary to allow full and complete recovery following a long competitive season.

Off Season Training

    • Strength Production – Perform 2×10 repetitions of the Cuff Performance 12 program using moderate to heavy resistance 2-3x/week in combination with total body conditioning.

      Total Body Conditioning (TBC)

      We understand that performance training must include a comprehensive strength and flexibility program for the core and lower extremity. It is amazing that many of the high level athletes that we work with can’t control their own body weight performing a proper push-up or squat. The following 8 exercises will lay down a foundation that we will continue to build upon.

      1. Push-ups – regular/modified
      2. Planks – plank-ups
      3. Dead bugs
      4. Bird dogs
      5. Trunk rotation standing
      6. Trunk rotation kneeling
      7. Squats
      8. Lunges

      TBC – Competitive season

      • 2×10 repetitions 1-2 x/week

      TBC – Off Season

      • 2×10-15 repetitions 2-3x/week

      Shoulder Stretching

      1. Cross arm stretch
      2. Triceps stretch
      3. Sleeper stretch
      4. Thumb up back
      5. Pec stretch

      Perform 2×30 second holds with each stretch before practice or matches.