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High School Wrestling: Peaking for the End of the Season

During my senior season of wrestling in high school, I “peaked” at just the right time. I was conference champion, section champion and district champion. By winning the district tournament I qualified for the state tournament. I was beaten 5-2 in the first round and never had the chance to wrestle. However, I had improved over the previous seasons. During my sophomore year I placed 4th in conference and placed 3rd at sectionals. During my junior year, I placed 2nd in conference and placed 3rd at districts. I always ran out of steam and motivation towards the end of the season and never qualified for the state tournament. What was the change in my senior season?

First, I had much better control of my diet during my senior season. I counted calories and slowly lost weight. I never went a day without food. I was never starving or dehydrated. I didn’t feel weak at the end of the season. I just got stronger. That’s why my attitude was also different. I was confident and I had a true desire to qualify for the state tournament. The two previous seasons I felt weak and just didn’t want it bad enough.

How can a wrestler peak before the end of the season? Let’s examine things a bit.

Periodization

Periodization simply involves planning your training for the season or even the entire year. The season is divided into different phases. Tudor Bompa states, “Normally a peak performance is scheduled to be reached during the competitive phase and cannot be maintained forever.” Similarly, Mark Ginther states, “Peak condition is impossible to maintain for more than a few weeks at the longest.” Of course you want to win every game. Additionally, you want to be in excellent condition. However, you can’t be in top condition all season long. Therefore, your coach will likely have you do a higher volume of work early in the season. Towards the end of the season, you will probably do a lower volume of work, but with a higher intensity. Your ultimate goal is to peak for the post-season tournaments such as sections, districts and state.

Conditioning

As I mentioned, your volume of work needs to go down if you want to peak after the end of the season. However, your workouts can be more intense. Intensity and brevity is key. Towards the end of the season you can start thinking more about game strategy. You can start to practice “situations” that could arise in a match. What will you do when you are one point ahead in the bottom position with only ten seconds left in the game? You should most likely do a stand up. You obviously don’t want to do a granby roll and try to pin your opponent. You have to be smart and keep that one point lead.

Technique

Drilling is important for peaking. If you religiously drill your moves during the season, they will become second nature. Winning these post-season competitions will be easier if your technique is flawless and comes naturally.

Recovery

Recovery involves many things. Make sure you get enough rest. Ideally, you should get eight to ten hours of sleep every night. Some wrestlers find that contrast showers (alternating hot and cold water) are helpful after practice. A warm bath before bed can be soothing and can help you sleep better. In addition, do not forget about nutrition.

Intense wrestling and conditioning depletes muscle glycogen and breaks down muscle tissue. Therefore, after exercise, be sure to consume some protein and carbohydrates. A shake made of whey protein and a fast-digesting carbohydrate source can be beneficial after wrestling practice in regards to recovery.

attitude

Are you excited and motivated or burned out from the long season? I hope you are excited and motivated to win. How bad do you want to qualify for the state tournament? Those wrestlers with an extreme desire to win will probably wrestle at their best. Winning or losing is not the end of the world. However, if you don’t care if you win or lack confidence in your abilities, you will be at a disadvantage.

Anyone can be beaten. Dan Gable was beaten in his last college match. Rulon Gardner defeated Alexander Karelin who was undefeated in international competition for thirteen years. A University of Iowa wrestler named Matt Egeland placed eighth in the 1985 NCAA Wrestling Tournament, but placed 2nd. He defeated the number one seeded wrestler along the way. I had a high school teammate who was seeded last in the district tournament, but beat the first seed and qualified for the state tournament. Anything can happen in post-season tournaments. Be confident.

Tapering

Tapering involves cutting your overall volume of training. This gives your body extra rest. You can still have short intense workouts. You can still drill and focus on your skill and strategy. But, the total amount of wrestling and conditioning should be reduced prior to that big post-season tournament.

Dan Gable and the University of Iowa

In Mike Chapman’s book Wrestling Tough, he discusses Dan Gable and the University of Iowa wrestling program. Coach Gable would sometimes have his wrestlers practice twice a day for the NCAA Championships. This seems to go against the idea of ​​tapering, although I don’t know how long these practices lasted and how intense they were. Coach Gable even had Ed Banach do a third workout at 5 o’clock. Would you be willing to pay that price to reach the pinnacle of success? Remember what I wrote about drilling earlier? Drilling pays off.

The movie Hoosiers is very inspiring. Before the state finals, the coach tells his team, “Forget about the crowds, the size of their school, their fancy uniforms and remember what got us here. Focus on the fundamentals that we’ve gone back to time and time again, and most importantly, don’t get caught thinking about winning or losing this game. If you put your effort and concentration into playing to your potential, to be the best you can be, I don’t care what the scoreboard says at the end of this game, in my book, we will be winners!

Earlier in the movie, the coach says, “There’s a condition in tournament play; don’t talk about the next step until you’ve climbed the one before you.”

I think that’s good advice. Focus on your fundamentals in the postseason championship series. Take one match at a time and be determined to wrestle to your potential.

Finally, peaking can be complicated. Make sure you get enough rest. Drill your skills relentlessly. Do your higher volume workouts earlier in the season and shorter more intense workouts as the season nears its finish. Make sure you are mentally focused and confident in your abilities.

With proper peaking, you will be fresh, rested and ready to wrestle your best!

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