In this new series, I wanted to share some common questions that I get and provide some direction for anyone in similar situations.
Below are 3 questions that I received this week.
How should I adjust my work-out?
Coach, I know I am supposed to lift tomorrow, but today at practice we did several full matches and I am cooked! How should I adjust my work-out?
Ok, this is an easy fix. Since you are still a good 4 weeks out from any major competitions, I still want you to train. But, since your practice volume was very high and very intense, I want you to reduce your sets from 4 down to 2 if the loads are over 80% max. So, this means, same weights, same intensity, but half the volume for your primary lifts (Cleans, Squats, Deadlifts, Presses).
I was gasping for air!
Coach, in practice today I was having trouble recovering from during live-go’s. My wrestling coach would send fresh athletes my way over and over and have me attack and defend, with only 30 seconds rest between reps. During my rest time, I was gasping for air!
It is going to be very important for you to ‘master’ the ability to listen to your coach during breaks as well as focus on breathing and catching your breath. While you are recovering after maximal work, shake your limbs gently and focus on longer inhalations and sharper exhalations while your coach gives you instructions. Keep practicing this!
Is there anything I can do to help my back?
Yes, every few days, it is important to have a ‘mobility’ day on top of your usual warm-up exercises. Meaning, spend about 45 minutes just working on the mobility of your hips and your upper back as shown in this video link from the Wrestler’s Edge Youtube channel: https://www.youtube.com/watch?v=ltxvct8oG14
You can also add this to your routine – “Dead Hangs” 3 x 45 seconds