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Nutrition for a freestyle wrestler. Wrestlers' daily routine. Methodological and methodological principles of education

Even in ancient Rome, wrestling was considered a great art. A skilled warrior has always had honor and respect not only among athletes, but also among ordinary people.

Wrestlers have quite intense training sessions that last for several hours. If you look at wrestling schools, you will learn about a lot of high-intensity training that builds skillful skills that develop endurance, speed, strength and, of course, coordination. All this is very exhausting for the athlete’s body, which means that if the diet is not correct and the lack of sports supplements will reduce progress to nothing, a psychological hatred of sports may appear, a feeling of devastation, and it may even become very ill. During such serious loads, the body's resource experiences extremely severe depletion and stress. If you don't have the right recovery tools, then you will only get negative effects from the sport. Therefore, you need a sensible diet that will cover energy costs and the right set of sports nutrition to prevent muscle catabolism, restore the central nervous system and maintain morale.

If a person has a genetic predisposition to this sport, he will need to expend less effort, but everyone else, the average athlete, will have to work hard for the benefit of the health of their body.

We will tell you a set of sports supplements for wrestlers that will help you progress and become better.

Vitamin and mineral complex. The first step is to provide your body with the right amount of vitamins and minerals to feel better and support your immune system. In cases of vitamin deficiency, a complex of chemical reactions is observed that worsens the condition of the body. The most affordable, but high-quality among them is Vitabolic - BioTech USA 30 tabs. A little later they move to the complex Opti-man Optimum Nutrition. And at the very end, with experience, they already consume the most powerful complex of vitamins and minerals Animal Pak Universal Nutrition.
Testosterone booster . The fact is that an athlete’s hormonal levels are greatly depleted during hard training. Testosterone– the main male hormone, which is responsible for character, endurance, recovery, and gender. He makes a man out of a boy, and a tiger out of a kitten. There are quite a few testosterone boosters, but the best option is 100%. It increases testosterone levels by more than 30% per week of use, it costs a penny but the effect is wonderful.
Protein . A lack of protein will lead to the breakdown of muscle cells, impairing the body's ability to produce antibodies against disease. Therefore, we recommend buying protein for a wrestler; among the variations, take note Trophix - Syntrax 2.2 kg. For ridiculous money, high quality multi-component composition. Closer to the competition season, it is better to switch to whey protein.
Gainer . The fact is that during training there is a severe waste of calories and depletion of muscle glycogen levels. Protein without the proper amount of calories and carbohydrates will only be wasted and not absorbed in the required quantity. Therefore, you need to either buy a ready-made gainer, for example Mass Effect 6000g - S.A.N., or a more gentle option is to buy 100% Maltodextrin carbohydrates and mix them with protein.
Amino acids . Needed both before and after training to prevent muscle catabolism (excessive breakdown of fibers). For comprehensive recovery, choose complex liquid amino acids such as Liquid Super Amino 23000mg 946ml - Dymatize Nutrition. They perfectly restore and do not require digestive processing, which means they are instantly absorbed into the blood. The second option is to buy BCAA And Glutamine. These two supplements work well together, restore the central nervous system and prevent catabolism. Together they are presented in the supplement G-BCAA 250 caps - Scitec Nutrition.
Pre-workout complex . This supplement is perfectly balanced, contains a powerful energy drink, amino acids, and a share of vitamins in one serving. Get a serious influx of strength, a fighting mood, good nutrition for your muscles and central nervous system, and greatly increase your endurance within 2-3 hours. Wrestlers give preference NO-Xplode 2.0, 1130g – BSN. The most famous all over the world and objectively popular among athletes. It will raise any dead person and give strength.
Creatine . One of the cheapest ways to increase energy reserves during training. To ensure normal levels of creatine in your daily diet, you need to eat 2 kg of meat. Agree, it's damn expensive. But drinking a teaspoon of creatine is as easy as shelling pears. The most affordable and high-quality of them is 100% CREATINE MONOHYDRATE Biotech USA 500 g.
Fat burner . If a wrestler is in the process of cutting, he will need a powerful fat burner, which will provide both an influx of strength and melting of fat in the athlete. Suitable for professional guys whose weight is over 110 kg. For smaller guys, weighing 85-100 kg, Lipo-6 Nutrex will be enough. Those in the weight category up to 80 kg will need something like Methyldrene 25.

Remember, a proper diet + a set of sports supplements will help a wrestler progress better, feel good and understand the realities of life.

Our consultants will help you create the right sports nutrition complex for a wrestler, depending on your goal and energy consumption.

You can buy sports nutrition for a wrestler in the online sports nutrition store website, with highly qualified advice for each athlete on sports nutrition issues. Delivery throughout Ukraine within 1-2 working days. Build results with us!

The result of a certain period of the educational and training process
are competitions. They determine the preparedness of a wrestler,
and therefore allow us to analyze the work done
work.
At the competitive stage of training, as a rule, there is little
attention is paid to the study of new elements of wrestling technique,
with the exception of protective actions. During this period, the main
the task is to improve previously learned
techniques and increase the body's performance.
For beginner wrestlers it is not necessary for every occasion
develop a specific tactical scheme of conduct
duel. The main thing is that they use the techniques they have learned
fought bravely and proactively.
As you gain sports experience in participating in competitions,
when a wrestler grows technically and shows his individual
features, you can use various tactical tactics in battles
options.
Tactically competently conducting a fight means rationally
use your capabilities to achieve victory in every
fight and in competitions in general. It is difficult to give recommendations
for all situations that may arise during the competition
on the carpet, but some practical tips on how to tactically
building a proper scrum plan will certainly be beneficial
young fighters.
A wrestler with good endurance must fight
at a high pace, exceeding the enemy’s capabilities. Knowing,
what grips and techniques the opponent uses, the wrestler does not
must give him this grip while at the same time trying to apply
advantageous capture.
If the opponent skillfully uses sweeps, trips and
other throws using the legs, you need to fight low
stand, making it difficult for him to act.
In a fight with a physically strong opponent, the most effective
there will be the use of deceptive techniques and combinations, carrying out
attacks in the direction of his supporting leg. When fighting an opponent,
well technically prepared, it is advisable to change more often
captures, fetter the enemy’s actions in order to interfere with him
attack. In this case, you can win the fight due to greater
endurance.
Before the athlete enters the mat, the coach must encourage
him.Perform in competitions at full strength, using all
your capabilities is not an easy matter: you need experience and the ability to correctly
distribute forces in the upcoming fights. The fighter to enter
the rhythm of the competition, just watch a few fights,
then he can go for a walk.
The athlete should return to the gym no earlier than 2-3 bouts before
before your meeting, warm up and prepare for the exit
on the mat. At the end of the fight, he needs to stay in the hall,
watch other matches in your weight category and
after that go to rest.
The number of competitions for each athlete must
be strictly defined. Rare participation in competitions
negatively affects competitive experience
athlete, inhibits his athletic growth. Too frequent
competitions are mentally tiring. This is especially true
dangerous for the young and undertrained
athletes. 4-6 competitions are quite enough for them
per year, of which 2-3 main ones. Almost the same wrestlers
participate in 8-9 competitions a year.

The coach should under no circumstances lose sight of this
an important aspect of a wrestler’s training, such as the development of physical
qualities. Harmonious development of qualities necessary for a sambist
- a question no less important than imparting knowledge on
technical and tactical training.
In the first period, it is necessary to strengthen the young man’s body with
with the help of general developmental exercises, paying great attention
all-around GTO complex. News that the best results
achieved by athletes who have excellent general physical
preparation.
Basic issues of developing the physical qualities of beginners
wrestlers are decided at training sessions by
performing general development exercises
and special exercises in preparatory and basic
parts of classes.
For the convenience of conducting classes, the trainer can use
preparatory parts are different in form, but
uniform structure of the wrestlers' warm-up.

Warm-up forms:

1. Frontal -all students are evenly placed on
mat facing the trainer and performing exercises at the same time
with him or at his command. With this form of warm-up, instead of
running, various jumps are used. Acrobatic exercises
performed simultaneously by the whole group from one edge of the carpet
to another.
2. In move -all exercises are performed by a group in motion
in a circle. It is necessary to select exercises for all muscle groups
and joints.
3. In pairs -all exercises (running and acrobatic)
are performed in pairs (with a task for the number of times or under
check).
4. Mixed - general impact exercises are performed in
movement in a circle, general physical exercises - in place (standing in a line
or around the carpet), and acrobatic moves through the center
4-6 people each.
5. Individual -performed individually by each member
groups (mainly in classes with training and
competitive fights)
The warm-up should include exercises that promote
development of motor skills for easier mastery
one or another throw in this or the next lesson.
The purpose of the warm-up is to prepare the cardiovascular and nervous
body systems to the upcoming loads, warm up the muscles and
ligaments, adjust the athlete psychologically.
Warm-up, which is carried out during training sessions
classes, has a lot in common with warming up before competitions,
but they also have significant differences due to the regime
work. In the first case, after warming up, the sambist will have to
large work (1-2 hours) with variable intensity.
During a fight, an athlete sometimes has to work
in a matter of minutes, not at the limit of your capabilities. Due to
This warm-up at competitions must be skillfully dosed.
The athlete should not be allowed to feel tired after it.
Has a positive effect on increasing the level of physical fitness
completing homework. Their maintenance in the initial period
must be specified. Must include: footwork
(standard exercises), imitation of studied throws with rubber,
a jacket belt, a partner, tasks for the development of certain
muscle groups with specific exercises (with the number of times and
execution time).In addition, boys should daily
Perform morning exercises according to the recommended scheme.

Approximate morning exercise scheme:

1. General impact exercises: stretching, walking, running (at
place or in motion), jumping (different options).
2. Exercises to develop flexibility:
a) shoulder girdle (arm circles, alternating arm movements
up, etc.)
b) torso (tilts, rotations, turns)
c) hip joint, knees, feet (rotations, lunges,
stretching, swinging movements).Exercises can be performed
from standing, sitting and lying positions.
3. Strength exercises (to overcome your own
weights, with dumbbells, weights, rubber, expander) for muscles:
a) arms and shoulder girdle
b) torso
c) legs
4. Imitation exercises (lunges forward, to the side, with a turn
90°, 180°, imitation of individual complex throws).
5. Final part (light jumps, walking in place,
relaxation exercises).
The duration of the exercises is dosed
independently, but you need to repeat each of them at least
than 12-16 times. Comprehensive physical training significantly
better than one-sided, develops basic physical
qualities of a wrestler. Therefore, the coach must use everything
modern methods and means of developing physical qualities
sambo wrestlers
However, the level of general physical development of a sambo wrestler should be
optimal. By playing various sports to develop
physical qualities, a wrestler should not strive for very high
results in them, since they can then to some extent
slow down the growth of his skill in sambo.
Based on the general level of training, a sambist must improve
special physical training specific to wrestling
sambo. The best remedy in this case is contractions.
The degree of impact of various exercises on increasing
the level of special training of a sambo wrestler is reflected in the diagram
candidate of pedagogical sciences S. F. Ionov.

The coach must skillfully manage the improvement process
level of special training for sambo wrestlers. If the main
and special exercises are mainly used
during classes and competitions under the supervision of a trainer, then
special auxiliary and general developmental can
performed by the athlete and independently. Of all
volume of specified funds trainer, taking into account individual
characteristics of an athlete, selects the most necessary,
helping him establish the optimal dosage of them.
During the period of improvement of the individual complex
throws, the value of the exercises increases as much as possible,
developing those muscle groups that are involved in
performing these techniques.
Here are some of these exercises:
1. Exercises with a rubber shock absorber: 1) standing on the floor
(middle of the shock absorber under the feet), perform
simultaneous and alternate raising of straight arms forward,
through the sides, circular rotations with straight arms in
different planes 2) alternate and simultaneous
bending the arms at the elbow joints without tilting the body
3) bending the body 4) squats without bending the arms.
Standing with your back to the gymnastic wall (shock absorber
attached to the rail), do simultaneous and alternating
straightening your arms 1) bending forward, touching your hands to the floor
2) arm movements as when swimming breaststroke and
crawl 3) swimming movements, facing the gymnastics
stand 4) moving your arms back simultaneously and alternately.
2. Exercises with a jacket belt: isometric exercises
imitative nature (perform with maximum effort.
The time to perform one effort should not exceed 4-6 s).
These exercises must be alternated with dynamic ones.
exercises and relaxation exercises.
3. Exercises with a partner: 1) development of muscle groups, overcoming
opponent's weight - bends 2) squats 3) body turns with
partner on the shoulders 4) lifting the partner up and back,
hanging on the leg 5) imitation actions with an inferior
resistance of the partner 6) throws of the resisting partner
from the initial throwing position 7) development of flexibility
forced actions of the partner - bending forward, backward, in
side, performing splits, etc.
4. Exercises with weights:weights -lifting one to the chest
or with both hands: 1) squeezing and pushing with one or two hands
2) one-handed snatching 3) juggling with two weights
4) rotational movements around the head: lifting up
straight arms 5) squats, holding the weight from behind, at the shoulder, on
chest 6) bending over with a weight 7) squeezing two weights at the same time,
lying on your back 8) imitation of a throw over your back with a turn and
without turning 9)stones (5-10 kg) - two-handed throws through
head, bending, from behind the head, from the chest, right and left,
swing from bottom to front upward 10) pushes with one hand from the shoulder,
two from the chest 11)barbell (60-90% of its own weight) - pushes
12) jerks 13) squats 14) bends 15) body turns
with a barbell on the shoulders 16) performing weightlifting
exercises (jerk, snatch) with lifting maximum weight.
5.Exercises on and without apparatus with overcoming
own weight: from hanging on the bar, lifting and
lowering bent legs, lifting legs into a corner until they touch
crossbars at the top.
Turning point-blank by force 1) moving in point-up position and hanging on
hands on parallel and uneven bars
2) swinging in support on parallel bars, bending and
straightening your arms 3) swinging while hanging on the rings.
Pull-up. Lifting with force at point-blank range. Twists forward, backward
1) sitting on a “goat”, feet under the gymnastic bar
walls. Bends back and turns the body touching the floor
hands on the right and left. The same with weights 2) circular
rotation of the torso, sitting on a gymnastic bench, feet
legs under the rail of the gymnastic wall (hands on the bench,
behind your head, holding a medicine ball or dumbbells) 3) climbing
along the gymnastic wall using arms and legs in an arbitrary manner
method, on one hand 4) rope climbing using
arms and legs, one arms (legs straight) 5) one arms, holding legs
at an angle of 90° 6) standing sideways to the bench, jumping over
bench, moving along the bench by jumping on two
legs with and without jumping on it; with a rotation of 90°,
180° 7) flexion and extension of the arms while lying down (legs on
floor, on a bench, on the rail of a gymnastic wall) 8) from
lying down, push off with your hands from the carpet, make a clap
hands 9) two claps 10) touch your thighs with your hands 11) do
clap behind your back.
6.Acrobatic exercises:
1) tuck while sitting, in a squat
2) rolls forward, backward
3) forward somersaults in a tuck position
4) two or three somersaults forward
5) somersaults over the head, over the shoulder
6) somersault-flight over a partner standing on all fours
7) back somersault
8) bridge from a supine position
9) back tilt bridge with the help of a partner and independently
10) half twine and twine
11) headstand, handstand
12) rolls to the side, forward, backward
13) front and back somersault

Dumbbells

The intensity and load of training sessions is recommended
plan and control on an intensity scale (V.I. Sytnik,
E. L. Matveeva), which based on heart rate indicators
reductions after completed work allows not only to determine
reaction to the load as an indicator of preparation, but also to dose
volume, load and intensity of work in the classroom.

Work intensity is determined by heart rate during
10 s. immediately after performing an exercise or a series of exercises. Received
heart rate should be converted into assessment points
intensity on the above scale. Exercise stress
is estimated by multiplying the amount of work (in minutes) by
intensity (in points).

For example:

1. The wrestler performed a ten-minute warm-up, heart rate after that
was 21 beats per 10 s. The pulse scale is 21 beats per 10 s.

2. Exercises to improve technique were performed in
for 8 minutes, the pulse was 24 beats per 10 s, intensity

Thus, all training work done by the wrestler
in class, is assessed in conventional units, which
show the load volume:

1) minimum - up to 200 conventional units. units,

2) average - 200-400 conventional units. units,

3) large - 400-600 conventional units. units,

4) maximum - 600-800 conventional units. units

There may be an opinion that there is nothing in the coaching profession
complex. Choose talented teenagers, regularly
train and you can expect champions, even Olympic ones.
However, from the dream of a coach to prepare a real master to
its implementation is a long distance. The path is hard and long
from the first stages of the GTO complex to champion medals.
Not everyone will be able to pass it. To finally determine
The student’s athletic fitness will take more than one year.
Much here depends on the personal qualities of the coach.
At the first stage of educational and training work with beginners
the main thing is the learning process. During this period, you should
get to know the students better (their character traits, habits, interests,
school performance), get to know their parents,
home conditions. This will make it easier to conduct classes and will help
find an approach to each student most effectively
influence them in the right direction.
During classes, the trainer must choose his place on the mat.
so that the whole group can be seen,
advise or help students at any time.
The explanation of the material must be clear and concise. At the same time
you should try to use terms that are known
engaged, and explain the unknown.
You should not raise your voice in class, but in all cases
Violations of discipline must be severely punished.
A prerequisite for the first stage of training - interesting
conducting classes. To do this you need to prepare diligently
for each lesson, otherwise no matter how experienced the trainer is, he
will be able to conduct 10-20 lessons without preparation, and then they
will become similar to one another. And when the training
become monotonous, discipline deteriorates significantly.
The children's interest in classes disappears, and dropouts begin.
and the first to leave a “boring” coach are usually
best students.
The coach needs to remember that the basis of educational and
educational work with children should be playful
method, the “elixir” of joy must always be present.
It is known with what impatience young athletes await
first competition! For the winners of these competitions
will become an incentive for further improvement
technology. And for the losers? If there are failures
repeated too often, students may lose faith
into themselves and stop going to training. That's why
the coach must be especially attentive to those who
lost. He should support them, celebrate that
positive, what happened in the fight, convince, what else
there will be victories.
The trainer must foresee the effect of training with each
student. And to make fewer mistakes, he himself should
constantly learn and improve your skills. How to
noted one outstanding teacher: “The teacher lives while
he is studying".
When working with young men, the coach must remember that they have
physical development is still ongoing and moral character
not formed. This imposes a special responsibility
on him. Plays a big role in the education of students
personal example of a trainer.
Young athletes are not able to foresee distant events
the results of his work, therefore the coach is obliged to put
students are faced with certain tasks that they must
solve in small periods of time. In addition, he
must skillfully lead them to a common goal. However, the tasks
must be feasible so that young men can feel the fruits
their efforts. Excessively difficult, impossible tasks
can undermine young athletes’ self-confidence.
The cohesion coach has a lot of work to do.
team, developing a sense of camaraderie among young men,
mutual assistance, collectivism. Creation of a friendly team
promotes faster growth of athletes' skills.
They all become assistant coaches.

Anyone who is practically healthy can practice sambo wrestling
young man, regardless of weight and height. However, classes
It is better to start Sambo at a young age, i.e. at 10-13 years old
(officially allowed to take part in the sambo section from 10 years old).
The fact is that such physical qualities as flexibility,
speed, agility, can be effectively developed and brought to
high level of perfection only in a strictly defined
age. If this time is missed, then practically no more
manages to achieve what you want.
The number of people willing to practice sambo is very large, and the coaches
make a careful selection to choose from 200-300 newcomers
20-30 most capable. Universal selection methods for
There are no Sambo wrestling classes. Some coaches prefer
strength, others - courage, others - dexterity. Undoubtedly, it is very difficult
find a teenager who has all these qualities.
Chairman of the Bulgarian Wrestling Federation R. Petrov believes,
that it is very difficult to train wrestlers. If you develop strength -
Flexibility decreases, while endurance develops, strength is lost.
It all depends on the skill of the coach.
The honored coach expressed an interesting opinion on this matter
RSFSR D. M. Motorin: “To the “dutiks” (physically developed children)
I’m wary. They look impressive, but in reality
everything turns out to be far from being so. Confident in their strength, they go
straight ahead, forgetting about technology and tactics. That’s why I’m in the section
I accept guys who may not be very physically strong, but with good
reaction, courageous, who can oppose cunning,
reasonable risk."
It follows from this that selection by appearance very often occurs
deceptive. Sports fans are well aware of the name of the Olympic
champion Ya. Punkin. But not many people know that when he arrived
for the first time to the national youth championship in classical wrestling,
he looked so frail that he was allowed to participate in
competitions only after submitting additional
certificates. I had to show great persistence in my youth and
to the outstanding Soviet sambo wrestler O. Stepanov in order to get into
section. The small, puny boy bothered the coach for a long time,
before he was accepted into the group.
Still, some starting data for selecting those interested
There are people who want to practice sambo. Those who want to study in the section
must pass test standards, including exercises
to reveal strength, speed, coordination, flexibility, courage.
The level of strength training helps to identify the following
exercises: pull-ups on the bar, arm extensions
support, squatting on one leg, bending the torso from a position
lying on your back.
Short runs are used to determine speed.
(15-30 m), I catch a pebble dropped by a partner from an outstretched
arms forward, etc. Coordination of movements can be identified with
using simple acrobatic exercises (forward somersaults,
back, over the shoulder, etc.).
The conclusion about flexibility can be made by the degree of bending
torso forward and backward, performing splits. Program for
children's and youth sports schools provide control
standards for wrestlers of different levels of training (Appendix 4).
Sport is hard work, it is a strict adherence to a daily routine,
great self-discipline and a great desire to achieve
high sports results. For this, along with excellent
physical qualities, required: will, perseverance,
fighting character and dedication to his sport.
The main assistant to an athlete on the thorny path to big time
sport is a coach. From his personal qualities and significant
student success depends on the degree.

Each wrestler from all technical actions studied in
learning process, then selects the most suitable
for an individual arsenal.Using tactical
actions, the wrestler's technique is formalized in a certain
structural framework of attack in competitive fights.
A wrestler's athletic performance is influenced by his ability
plan your actions, vary them depending on
depending on the situation.
The actions of wrestlers in fights usually have their own
patterns. Therefore, when building a battle plan
each wrestler must take into account the specifics of the action
enemy, the main of which are:
1) reaction to actions (yielding or restraining)
2) the nature of the actions (aggressive, passive)
3) psychological stability (mobilization, apathy)
4) physical fitness (strength, endurance, flexibility,
rapidity)
5) technical training (direction and content
attacks)
Teaching wrestlers the technique of performing throws and techniques,
it is necessary to inform them how to use these
actions in various combat situations. Tactical
actions to create favorable situations
for attack, are conditionally divided into three groups:
1. Suppressing the enemy’s initiative is actions
that allow you to create and use superiority
over the enemy. To suppress the enemy’s initiative
use
a) technical preparedness, strength, endurance,
speed, flexibility, dexterity
b) psychological attunement - courage, determination,
endurance, initiative.
2. Maneuvering is actions performed by
changing grips or movements to create
favorable situations for attack.
3. Masking is actions that condition a reaction.
enemy, which favors the execution
planned tasks or lulls his vigilance.
Among the methods of camouflage there are:
a) threat-challenging the enemy to take a defensive action
b) challenge - creating a situation for the enemy to use
specific attack action.

Ways to disguise attack actions

To carry out side and front sweeps 1) with a hook
from the inside 2) rear step 3) grabbing a leg or two
legs 4) unbalance
- for holding the rear step 1) with a grab 2) with a hook
from the inside 3) throws through the back, through the thigh, over the head
4) front step
-to carry the front step 1) by grabbing the heel
or popliteal fold 2) by hooking the shin from the inside
3) rear step 4) inside sweep 5) pick-up
under one leg 6) throw over the head 7) throw through
back
- for carrying out pick-ups 1) by unbalancing
2) by hooking the shin from the inside 3) by the rear step
4) throws over the back 5) sweeps 6) throws through
head - to hook the shin from the inside 1) with a throw
over the head 2) sweeps 3) rear step
4) throw through the chest 5) grab the legs
- to carry out throws by grabbing the legs (legs) 1) throw
over the head, through the thigh, through the chest 2) with sweeps
3) hook with the foot
-for throwing through the back or hip
1) unbalancing 2) grabbing the legs 3) sweeping
4) grabs 5) footrests 6) shin hooks
7) overhead throw
- to carry out a throw over the head 1) with a shin hook
from inside by sweeping 2) by rear step 3) by throwing through
chest 4) toe

To carry out a lateral or front sweep-to-grab
legs or two legs, shin hook from the inside, side sweep
or cutting from the inside
- for carrying out grabs - to grab legs, steps, hooks,
shin hooks, throws over the back
- for carrying out holds - for sweeping, unbalancing,
grabbing legs or feet, steps, grabs, hooks, throws through
back
- to carry the front step - to the rear step,
sweep, grab, hook from the inside, throw over the back
-for throws over the head, back, chest - to grab the legs, hook
from the inside, undercut from the inside, rear step.

When starting to study this or that technique, it is necessary to show
it at maximum speed in a situation close to competitive.
This creates the right impression of the throw and increases interest
students to master the material. Start studying wrestling techniques
should be on non-resisting partners. In the process of studying the technique
more attention should be paid to elements that are still unknown.
the wrestlers had the correct idea of the direction of the discharge
efforts, it is recommended in some cases to begin unlearning
throw from its ending. An important part of the learning process is
preparation for a throw. When mastering throws in motion, it is necessary
to accustom wrestlers to feel the pace of steps. This is achieved by performing
throws first under the coach's count, then under your own.
Prone wrestling techniques are easier to learn if their study begins with
endings. When training, it is necessary to perform techniques in both directions.
To improve the material studied, the following can be used:
1) training contractions: without resistance (on the spot and in
movement), with one-sided resistance, general and according to instructions), with
response
2) fights on assignment
3) interval contractions
4) training contractions
5) fights of a competitive nature.

Approximate lesson plan

1. Construction, explanation of lesson objectives, demonstration of new things.
2. Warm up.
3. Special preparatory exercises.
4. Learning new throws.
5. Learning new techniques for prone wrestling.
6. Improving throws in fights according to instructions
7. Improving wrestling techniques while lying down in contractions
with one-way resistance.
8. Training contractions.
9. Final part: relaxation exercises,
homework message.
Lesson patterns may vary depending on the main task
lesson. In the general lesson plan, solving the main problem is highlighted
most of the time. It is imperative to alternate wrestling while lying down
with stand-up work. At training sessions with young men
you need to use playful forms of studying the material, targeting
engaged in a specific result. With great interest
Young men study throws and techniques with applied elements.
For example, the enemy strikes with his fist from above - do
shoulder throw.
It is advisable to arrange a throwing “leapfrog”. For this, the group
splits into two teams that receive the task: faster
perform a specific throw on all team members.Options
tasks may be different.
You can organize competitions with tasks: 1) which team
performs the same throw more times
a certain period of time 2) which team will win,
using a certain throw or prone wrestling technique.
To consolidate learned throws and gain confidence
when performing them in contractions, it is necessary to organize
conditional competitions: the one who couldn’t continues the competition
throw the enemy in a fight with a given technique. And so it continues
until the wrestler throws someone with this throw.
The task can be completed either by the whole group or by dividing it into
several teams depending on weight and physical fitness.
To improve your throwing technique, use the following:
means and methods that bring the throw closer to complex
fight conditions:
1) performing a throw on a non-resisting partner without
movement and on the move
2) performing a throw on a partner providing incomplete
resistance, without movement and in motion
3) performing a throw on a partner who does not allow you to take
the desired grip, without moving and in motion;
4) performing a throw on a partner exerting full
resistance (blindfolded), without moving and in
movement
5) performing a throw on a partner offering resistance
and being in an awkward throwing position
6) performing a throw in a training battle with a task
7) performing a throw in competitive bouts
To make throwing easier, you should use
various preparations, as well as the enemy’s movement, his effort,
features of the stance, etc. Back throws should be performed with
the enemy moves backwards (retreats, pulls towards himself). Sometimes
opponent's movements are used to perform back throws
to the sides and forward. If, when moving backwards, the main
preparation is settling down, then when moving to the sides and
forward-establishment.
To implement the planned plans for fights in classes, partners
must perform the following tasks:
1) press on the enemy, push him
2) retreat, pull the enemy towards you
3) move to the side (with side steps or cross steps)
4) fight in a low stance
5) kneel when the enemy tries to attack
any throw
6) disrupt the desired grip, not allowing the enemy to prepare
attack.
Of great importance for strong assimilation of the material is
distribution of the studied actions over periods of training.
Students should not be overloaded with too many
throws, as this leads to superficial assimilation
material.
If we define the training period as three months, then during this period
no more than 8-10 throws should be studied in time.
During this period, the same number of wrestling techniques are studied while lying down, sometimes
their number is doubled: inversion and
hold or painful hold.
The direction of throws during the learning process should alternate
as follows: one day - throw back, second day - throw
forward. With this study of throwing techniques, it is easier to move on to
mastering combination wrestling.
The material to be studied should be arranged in such a way that
after three months, students could test their knowledge
at competitions in the section. The competition program should include:
include: demonstration performances to the extent of what has been learned
material (performed by the best students or
discharge wrestlers), performing throws according to instructions for
non-resisting partner and 2-4 studied throws during
minutes for the number of times (test in pairs), as well as freestyle
contractions for 4 minutes. During contractions, they may
use different throw scoring systems.
At the end of the competition, the results are summed up. The winners are awarded
prizes. Small gifts can be used for this
(chocolate medals, books, sweets, souvenirs, etc.).
In the next period of study (also 3 months) it is necessary
along with improving previously learned throws and
techniques to assimilate their variants and varieties.
During the learning process, you should pay a lot of attention
interval fights with a change of attacker. For example, in
within a minute, one attacks, and the second defends with
using countermeasures, then vice versa, and so on several times
times. The attack time can be changed arbitrarily. When
In preparation for certain competitions, a wrestler must
conduct training bouts with partners
different levels of physical development and technical
preparation. Great help here is provided by joint
training with wrestlers from other teams.
At the end of the semester, students can take part in
classification competitions, but the coaches
should give the following setting: less force, more
equipment.Wrestlers performing for the first time in official
competitions, exemplary ones will be of great help,
fight plans drawn up by coaches taking into account their
features. These plans should include basic
grips: 2-4 throws (backwards), approx.
number of attempts and sequence of alternation
throws.
Such plans and tasks will further contribute to
development of a fighter’s tactical thinking, formation
a certain system of conducting contractions using
various technical actions.
After the end of the competition it is necessary to
analyze the performances of all wrestlers, while
it is necessary to note the will to win, determination in
actions, completing tasks. Particularly detailed
we should dwell on cases of lack of will, cowardice,
indecision leading to defeat in a fight.
In the second half of the year, the number of throws should be increased
for study, as the formation of motor skills
those who train are already doing it faster. Periodically it is necessary
conduct control classes to determine the degree
students' mastery of the material.
At the end of the first year of study, students take
participation in competitions for section and team championships
(several teams can be combined). When summing up
results continue to focus on
ability to apply technical actions without unnecessary
stiffness in the fight, using a plan for its conduct.
All positive and negative aspects are noted in
contractions.
In the second year of study, study of technical actions
can be carried out in weekly cycles: study,
improvement, application of throws and techniques in training
fights with the task. The frequency of training can
stay the same.
Students begin to become familiar with the elements
combination fighting: 1) repeated attacks (repeated
performing a throw) 2) deceptive movement-throw
3) two throws in the same or different directions.
It is advisable to improve combination wrestling skills
in the following sequence:
1) preparation (settling, setting up) - throw
2) repeated attack (with the same throw)
3) triple attack
4) deception movement-throw
5) a combination of two throws (one or two
directions)
6) a combination of three throws (back forward back).
Mastering combination wrestling is one of the main tasks
when preparing top-level wrestlers. The role of the coach
is to help the fighter find among
many throws that would allow him
successfully fight against different opponents.
In the third and subsequent years of study, more widely
issues of tactical training and
improving combination wrestling.

Education and training are two sides of a single pedagogical
process.
The trainer should build the learning process on general didactic
principles: consciousness and activity, accessibility,
clarity, systematicity and consistency, strength.
An athlete will not have good results if he does not see
the ultimate goal and prospects for sports improvement.
Without enthusiasm, constant search for new things, desire to move
forward, do not reach the heights of mastery.
Rules from simple to complex, from easy to difficult, from
known to the unknown, the coach must always remember when
building the educational process.
The mirror method (“do as I do”) is the best way to create
practitioners have a correct idea of this or that technique. When
In this case, it is recommended to go from showing reception with maximum
speed to showing the main details and again to the whole
I'll show you.
Without systematic and consistent mastery of the basics
mastery, the growth of the wrestler’s sporting results will take place
unevenly, with frequent breakdowns. It must be taken into account that
the physical qualities of those involved develop relatively
slowly and any acceleration of the learning process will not bring
nothing but harm. Do not move on to the new without mastering the old.
Based on this rule, the coach must pay great attention
pay attention to the strength of assimilation of the studied material, selecting
various methods of improving wrestling techniques.

A wrestler in bouts performs throws confidently only if
case, if he knows what the enemy’s use threatens him
defenses or counter throws, and, in turn, knows how
defend against enemy actions.
Therefore, responses need to be studied and
improve in parallel with the attackers.
Response actions are divided into defense and response
throws.
The wrestler’s defensive actions may begin before the
throw, at the beginning of the throw and during the development of the throw. All
protective actions can be divided into:
warning, accommodating and restraining.
Preventive protective actions include:
1) breaking the enemy’s grips by twisting, jerking, diving
etc.
2) pinning the opponent’s near shoulder;
3) blocking the near hip with a hand rest or
forearm
4) maneuvering by changing body position and stance.
Yielding or restraining defensive actions
are applied at the moment the enemy attack begins. Application
of these actions depends on the position of the defender in
beginning of the attack. Yielding defensive actions are performed
in the direction of the enemy's efforts. These include:
1) stepping over the attacking leg
2) putting away the attacked leg
3) sliding off the opponent’s hip by moving to the side
4) subterfuge
Of the restraining protective actions, the most common
apply:
1) stopping the movement of an attacking enemy with a stop
palm or forearm (shoulder, thigh, lower leg,
hip joint), sharp straightening of the torso
(moving the pelvis forward)
2) putting the opponent on the supporting leg or
moving the enemy's center of gravity behind him
supporting leg
3) hooks with the foot or shin of the opponent’s supporting leg.
Since the listed protections are performed at the moment
development of the enemy's attack and lead to partial
loss of balance by the opponent or stopping the attack,
the defending wrestler must be able to continue his
actions by performing one or another response
throw.
Here are some return throws that you can use:
successfully used against many different throws
directions:
1) chest throw
2) hooking the supporting leg from the outside
3) rear heel footrest;
4) side flip
5) unbalance by twisting.
These counter throws are made after casting
restraining defensive actions against throws through
back, hip, shoulders, front and rear footrests.
Here are more specific defenses and countermeasures:
from some basic throws.

Side sweep

Defense: 1) bending the attacking leg, put it back
2) transfer body weight to the attacked leg, grab
attacking leg behind the thigh from the outside.
Counter moves: side sweep, back trip
or a tackle with grabbing the opponent’s leg from the outside.

Front sweep

Defense: bend your legs and lean back, move
non-attacking leg through the attacking leg.
Counter moves: back trip, grab and grab
legs outside.

Throws with leg grabs (legs)

Defense: 1) put your leg back, rest your hand on
opponent's shoulder 2) put your foot between your legs
enemy.
Counter techniques: side trip in a fall, hold
shin from the inside, throw over the head.

Thighs and shin hooks

Defense: 1) sharply straighten the torso, moving the pelvis forward
2) move the leg over the attacking one, grab from the inside
thigh of the opponent's supporting leg.
Counter techniques: pick-up, side flip, shin hook
outside, back sweep, foot hook from inside the supporting
opponent's legs.

All defenses against throws performed from the knees are based on
preventive and deterrent protective actions for
by bending the legs and pushing the opponent to the side,
opposite to the direction of throws. As a response
the throw uses a rear step on the heel. From throws
sitting down and turning are used mainly
preventive and yielding defensive actions.

Hello, friends. In the field of martial arts, as in many other athletic fields, sports nutrition is of great importance for fighters. Why is this so? And what are the differences in nutrition, for example, between a boxer and a kickboxer?

Boxing sphere

The use of natural products and the use of special additives. Individual recommendations are the prerogative of trainers and doctors. The physiology of nutrition is based on the personal qualities of a fighter. If he needs to improve specific characteristics, one diet and a set of supplements are prescribed. If you just need to develop mass, use a different nutrition system, etc.

What sports nutrition is best for a boxer? One that reflects positively on its key characteristics. They are associated with impact. This is his dynamics, precision. A boxer must also have amazing endurance.

It is difficult to achieve success in a boxing match without high-quality and competent attacks. A fighter also needs to develop his body. This is facilitated by the daily consumption of proteins (B). They are sufficiently contained in cottage cheese, chicken meat, fish, etc.

The field of boxing cannot do without additives. They promote rapid weight gain and improve the desired characteristics. They need to be used correctly at the right time and in the right doses. Usually these are two blocks of drugs. The first one is protein. The second is amino acid.

The first is formed by combinations of various B. Whey species, casein, and other types are found here. This is an excellent solution for nutrition and muscle recovery. They are usually used before bed.

The second block is formed by leucines and valine. This is a constructor for new muscles. It also protects muscles from internal damage. It is usually used immediately before and after physical activity.

A boxer without excellent dynamics has a poor chance of success. It is due to the characteristics of the central nervous system and the body’s response to external stimuli. To improve it, sports nutrition for boxers must include natural products rich in B vitamins. Experts often advise fighters to focus on beef liver, dairy products, eggs, various fish and nuts.

It is also important for a boxer to maintain the necessary concentration during a fight. You can drink a cup of coffee 30-40 minutes before the fight. However, they specifically include stimulants. Their advantages:

improve memory, reaction, speed of thinking, metabolism.
eliminate drowsiness,
promote fat burning.

Thanks to them, a fighter can move to a lighter weight class. At the same time, its sporting characteristics will not be affected.

Examples of stimulants: caffeine and synephrine.

The special additive “Drain” is also very popular. It has a powerful stimulating effect. And it is approved by the Anti-Doping Organization.

A special complex of carbohydrates (C) helps improve endurance. They are called combined, slow or complex. They are found in vegetables, fruits, cereals, different types of fish and nuts.

You also need to take multivitamins.

MMA sphere

The nutrition of MMA fighters and boxers has similarities. But in MMA, fighters expend an incredible amount of energy. They need to have tremendous endurance, as well as flexibility and agility.

The nutrition of MMA fighters involves diets that contain caloric content: 55% U and 25% fat (F). And in order to maintain the required mass, the B content reaches 35%.

MMA representatives need to develop lean mass. Therefore, the diet of MMA fighters should contain a minimum content of fat.

Additives are also allowed in this area. They contribute to muscle development and stability of the body composition. Power and endurance are also developing. The attack becomes reactive. Concentration improves.

Examples of popular supplements.

Citrulline. Function: effective muscle recovery.
Glutamine: recovery, huge energy generation.
BCAAs: suppression of the catabolic effect, restoration.
Taurine: CNS stimulation.
Adaptogens. Functions: toning, development of endurance and concentration.
Stimulants.
Multivitamins and minerals.
Proteins.
Antioxidants. Eliminate harmful substances from muscle cells, improve well-being. Example:

Restores joints and ligaments, relieves inflammation and pain.

Pre-workouts. These are powerful energy generators and muscle restorers. Examples:

RedCon1 Total War. Advantages: powerful stimulation, maintaining intensity in the training process.

DMAAented Pre-Workout. It comes in tablet format. Functions: powerful stimulation, giving a feeling of euphoria, prolonging endurance, easy burning of fat.

Of course, supplements play their positive role. They can be purchased in special stores. There are also steroids that effectively develop mass. Many questions often arise about them: what types of them are allowed? Which ones are allowed? And you need to consume them very carefully.

The main enemy for attack reactivity is creatine. This is worth remembering.

Sports nutrition for MMA fighters includes different diets. They can be selected individually. It depends on the fighter's goals. The following is a popular example of the diet of MMA fighters. It is developed individually for each athlete. The task is weight optimization. It is not special or specific. The main task is to exclude products that are harmful to a particular athlete. Its basis is the consumption of large amounts of greens: salads, sorrel, cucumbers, etc.

This diet for MMA fighters in both America and Europe is extremely popular. According to it, the food of MMM fighters for a week and the next month may include the following dishes:

Breakfast consists of oatmeal, fruits and berries. Proportions:

Half a cup of oatmeal. So many strawberries. Half a banana. A whole cup of blueberries. The same amount of water. And a quarter cup of raisins.

Additives: almond oil, flax seeds. A tablespoon of each. You also need a handful of cinnamon.

Bring a cup of water to a boil in a medium sized saucepan.
The fire is reduced. Berries and oatmeal are added. Everything is cooked until the required consistency is obtained.
Raisins, flax and cinnamon are added.
The specified oil is added to the resulting porridge. Then a chopped banana is placed there.

Lunch consists of salad and chickpeas.

170 grams of chickpeas.

A pinch of young spinach, the same amount of Romaine lettuce.

Half a cucumber. The same amount of walnuts.

A quarter of an onion.

6 cherry tomatoes and strawberries each.

3 tablespoons olive oil.

The chickpeas are boiled according to the instructions.
The cucumber is cut into small cubes, the onion into thin rings, the tomatoes and strawberries in half. The nut is crushed.
All components are placed in a container. A little oil is added. Everything gets mixed up.

An afternoon snack consists of a cup of Greek yogurt, a cup of fresh berries and a tablespoon of honey. They are all mixed in a bowl. The afternoon snack is ready.

One chicken breast is baked for dinner. You also need a tablespoon of olive oil and a quarter teaspoon each of sea salt and black pepper.

The oven is brought to 180 C.
The breast is rubbed with this oil and sprinkled with other ingredients.
It is placed in a special form. Bake for 20 minutes.

Also, sports nutrition specialists for fighters give the following recommendations:

Consume a lot of water.
Use salt as little as possible.
Take plenty of carbohydrates after workouts.
Double your green intake.

The founder of this diet, Dolce, claims that this is also suitable nutrition for ufc fighters. Although opinions may differ on this issue.

UFC sphere

Each UFC fighter's diet is different. It is important for them to maintain their fighting weight. After each training process, you are allowed to eat food rich in B and U.

Oatmeal is also used for breakfast here. It can also be used after strength training. In the diet of UFC fighters, it is prepared with milk and honey is added to it. It turns out to be an excellent strength restorer.

It is also important for fighters to develop an anabolic reserve. For this purpose, after classes, it is not prohibited to use a protein drink based on whey and water.

Of course, food is limited to oatmeal alone. After grueling physical processes, this dish is very useful: pieces of beef fillet. They are fried, marinated in a sugar-soy mixture, and there is also pepper and garlic.

Other healthy dishes: steamed white rice, chicken broth with dill, or broccoli.

We also need dessert. These are usually fruits such as mango, peach or melon.

Sports nutrition specialists for mixed martial arts fighters recommend that they:

Eat a maximum of three times a day. The interval between meals is at least 4.5 hours.
Avoid confectionery products, alcohol and processed products.
Avoid all stomach irritants: various spices and pickled vegetables.
Consume fresh bread made from the purest flour without additional ingredients.
A glass of water is needed before and after bedtime.
There are products in the right proportions.

The diet of ufc fighters before weigh-in is considered a particularly sensitive issue. This is an emergency. After this procedure, weight is rapidly gained.

Before it, it is very important to do everything correctly, without harming your health. 7 days before going to the scales, water consumption is systematically reduced:

1 day – 8 l.

Day 2 – 4 l.

Day 3 – 4 l.

Day 4 – 2 l.

Day 5 – 1 l.

Day 6 – without water.

And the diet is as follows:

Maximum 50 grams of U. per day.
Refusal of sweets, fruits, and starch.
Eat products with an abundance of B. and F.,
Refusal of salt.
Drink natural diuretics.

McGregor

In the UFC sphere, Conor McGregor is a character with enormous fame. And Conor McGregor’s diet has its own criteria:

Drink water in the morning. A little later, an omelet and a cup of coffee.
Only healthy food. Down with fast food! Only the best quality meat: chicken, steaks and fish. More fresh herbs.
Maybe some cakes.
Of the highest quality.
There is no separation of nutrition during heavy training and the off-season.

A daily diet looks like this:

Tomorrow: water, omelette, toast, Americano coffee.

Lunch: oatmeal and banana.

For lunch, chicken breast, broccoli and salad.

For dinner, chicken or fish.

Conor McGregor's diet also includes vegetables in his dinner.

The basis of this fighter’s nutrition is cleanliness. There is always trout, chicken, fruits, and vegetables in his refrigerator.

How does Conor McGregor's diet change before a fight? There are no fundamental changes here, except that he eats less sweets.

During the next 24 hours, he consumes a protein shake.

Emelianenko

Fedor Emelianenko has great fame not only in Russia, but also in the world. He has many great victories to his name.

The peculiarity of Fedor Emelianenko’s diet is the refusal of proteins and amino acids. Only towards the end of his career did he begin to carefully use reducing agents.

Fedor Emelianenko’s diet is not specific. There is no diet. If desired, meat, fish, dairy products, and buckwheat are consumed. He eats everything his wife cooks. On a day of rest, a glass of dry red wine may be allowed.

Tyson

Iron Mike is an iconic figure in the world of sports. There are many specifics in his tactics, fighting style, training and nutrition. In his teenage years, he weighed 80-90 kg. When he became seriously interested in disciplines such as boxing and weightlifting, he began to adhere to a strict diet.

Mike Tyson's diet was then based on rice, pasta, juice and fresh fruit. There was also an urgent need for an abundance of protein: a lot of beef and chicken were consumed.

Mike Tyson's diet example:

Breakfast: oatmeal with milk and vitamins.

Lunch: rice, chicken breasts, orange juice.

Afternoon snack: protein shake, bananas.

Dinner: pasta, fruit juice.

This is Mike Tyson's diet. Sometimes he broke it, tempted by chocolates and ice cream.

Muay Thai Sphere

Sports nutrition for Muay Thai fighters involves the use of clean food, high-quality water and fruits and vegetables with an abundance of vitamins.

You also need greens in the required quantities. These include minerals and vitamins, normalizing the acid-base balance in the blood. Popular examples: seaweed and broccoli.

Fighters of this discipline need fatty acids. Fish oil is rich in them. This is a very useful and legal supplement. Its advantages:

burning large amounts of fat,
an increase in testosterone levels, which means an increase in aggression,
reduces inflammatory processes,
shortens the recovery interval after exercise.
helps cleanse blood vessels, has a beneficial effect on heart function, and develops endurance.

These acids are also found in seafood and flaxseed oil.

Protein also plays one of the most important roles here. As you know, this is a combination of proteins. They are found in abundance in cottage cheese, fish, eggs, and lean meat.

Fighters must monitor the use of B. on a daily basis. Moreover, in this striking discipline, B. are more considered as restorers.

Often representatives of Muay Thai (as well as similar types) need slow protein. You can get it using one of these options:

Fish oil or flaxseed oil is added to the protein drink.
You buy protein made up of several varieties of B. It is better to take a complex of B. of the highest quality. Sinta-6 is often purchased. It includes whey protein, egg protein, calcium caseinate and other useful elements.

Options for using such mixtures.

Before bedtime.
After sleep.
After a training session, or rather within 40 minutes. The best option is a mixture of U and B. This is how insulin is quickly released. And nutrients are absorbed better. And recovery is faster. It is better to take a gainer that does not contain creatine. It should contain an abundance of vitamins and minerals.

Before the championship, it is better to abandon such a drug and focus on classic whey protein.

All specified complexes and additives must be of high quality. It is better to purchase them from reliable retail outlets. Experts advise not to choose domestic and Chinese products. Products from neighboring countries also do not have the best reputation. There the whey component is replaced with soy. There may also be elements that are not indicated. And these are all incomprehensible consequences.

Since Muay Thai puts enormous stress on the ligaments and joints, athletes have to take effective supplements to strengthen and better restore these parts of the body. For this reason, sports nutrition for Muay Thai includes various modifications of glucosamine and chondroitin. In some cases, ascorbic acid. One of the best such complexes is Animal Flex.

There are many different complementary medications. There are both permitted and illegal. Which ones to take and in what quantities is an individual matter.

Sphere of struggle

During fights, wrestlers spend 10 times more energy than in a calm state. These costs need to be recovered. At the same time, nervous excitability before contractions seriously inhibits digestion. Therefore, the nutrition of wrestlers before competitions must be approached very wisely.

Their nutrition needs to be nutritious. It is important to maintain the required proportions of B., U. and F., as well as minerals and vitamins.

B. is considered the main builder. It renews cells. Food products are extremely useful for wrestlers. They are famous for their content: lean meat, milk, cottage cheese, fish, liver. Less valuable versions of them are found in cereals, legumes and breads. The wrestlers' diet must include food of animal and plant origin.

Zh. – energy generator. Fats of plant and animal etiology must be present in the daily diet of a wrestler. Their proportions are 1:4.

U. base the energy of the entire organism. A wrestler needs one third of the daily ration. Honey and starch are useful. Glucose and fiber are also recommended. They are found in vegetables, cereals, bread and potatoes.

Regarding vitamins and minerals, questions come down to the use of complexes. For example: undevit and ascorutin.

It is beneficial to eat foods rich in calcium, magnesium, phosphorus and potassium. It must be fresh and of high quality.

Be sure to include dairy products, fruits, vegetables, eggs, sugar and honey in your diet.

Large salt intake is prohibited. Also, wrestlers eat a lot and drink large volumes of liquid. To restore the water-salt balance - mineral water.

Allowed within reasonable limits:

Protein-based cocktails. This is a good method to build muscle,
Gainers. They help develop muscle mass and supply the body with a solid amount of energy, as well as improve endurance.

Sumo Sphere

Sumo is a rather specific type of wrestling. The daily diet of sumo wrestlers should contain 20 thousand calories. They are divided into two equal steps. When a sumo wrestler sleeps, the acquired calories are converted into fat.

The sumo diet includes a special dish called Chanko-nabe. It is stewed. It contains a huge concentration of B. It is extracted from chicken, fish, tofu, plants and many high-calorie vegetables. This is the most suitable sumo diet for.

As a rule, a sumo wrestler's diet is aimed at gaining weight and fat. Because of this, they have to lead a sedentary lifestyle. This is fraught with the appearance of various ailments of the cardiovascular and digestive systems.

But there is a sumo diet for weight loss. They resort to it at the end of their sports career. Its basics:

No eating after six.
Go to bed at 9 pm.
Use of low-calorie foods.
Abundance of water.
Eating dietary meat.

Conclusion

Proper sports nutrition is selected based on the physical specifics and goals of the athlete. What matters is the sport he represents. The main criterion is to give up dangerous and illegal drugs.

Freestyle wrestling is an amazing sport. It involves a single combat between two athletes, wrestlers on the mat, according to special rules. Wrestling is a very spectacular sport, since the essence of wrestling consists of throws, grabs, techniques, sweeps. The essence of this sport is for one of the opponents to pin the other on his shoulder or to score more points after two periods of wrestling.

In order to become a real fighter and achieve results, you need to spend several hours every day in the gym, training tirelessly. It is grueling, long training that makes a boy a fighter.

But in order to withstand daily three-hour workouts, you must always be in good shape and have a reserve of strength and energy. To do this, you need to eat right; at times of peak load, sports nutrition can help the body. It is impossible to become a fighter, or an athlete in general, without proper, regulated nutrition. After all, it is proper nutrition, coupled with the training process, that makes your body strong, strong, and resilient.

Any strength martial arts athlete, and especially a wrestler, needs a strong, powerful physique. A wrestler requires more calories than an average person of the same weight to provide the body with protein and energy. Often, the foods that we eat at home during all meals do not contain enough calories that an athlete needs. Therefore, you can resort to additional nutrition. That is, sports nutrition. This is nutrition for athletes, in the form of powder or liquids, combining concentrated proteins, carbohydrates and amino acids. Sports nutrition will help build muscles and restore them faster after training. Trust the professionals in this matter.

The most popular types of sports nutrition:
Protein is a high-pure protein supplement without carbohydrates or fat. Helps in gaining mass.
Amino acids are the “building blocks” from which proteins are built; they are taken mainly after training to quickly restore the body. Amino acids can be purchased in various forms.
Gainers are a mixture of protein and carbohydrates. They differ in the percentage composition of carbohydrates and proteins. The proteins are the same as in proteins. Helps build muscle mass and gain energy.

However, before taking any nutritional supplements, do not forget to consult with your trainer and doctor. However, as elsewhere, in sports you need to turn on your brain and be guided by the main rule of the doctor - “do no harm.” Be healthy.

58 59 ..

Weight regime and weight loss for a wrestler

Each wrestler must strictly adhere to the weight regime. Body weight is regulated mainly by the quantity, calorie content and composition of food consumed and the body's energy expenditure. So, if the calorie content of food consumed exceeds energy expenditure, body weight increases, and vice versa.

In order to control your weight, a wrestler is recommended to weigh himself regularly (2-3 times a week) at the same time, preferably in the morning, on an empty stomach.

Each wrestler has his own so-called “fighting weight”, which means the weight of a trained body, free from excess fat reserves and fluid. With “combat weight” the athlete feels light and free, he is collected, mobile and quick in his movements. Excess weight burdens and complicates the athlete’s actions in a fight.

In order to gain some advantage in strength, wrestlers strive to compete in the smallest possible weight category for themselves. For this purpose, many resort to artificial weight loss. The process of weight loss is highly individual. However, there are a number of general provisions, the implementation of which is mandatory for everyone.

You should reduce weight only before particularly important competitions and no more than 3-4 times a year. When losing weight again after a short period of time, the wrestler’s body experiences even greater stress than before. Therefore, it is not recommended to lose weight twice in a period of less than one and a half to two months. The less body fat a wrestler has, the more difficult it is for him to lose weight.

In practice, there are several ways to lose weight. The main ones are the following: performing physical exercises, reducing the amount and calorie content of food consumed, reducing the amount of liquid and salt consumed, using a steam bath, light-thermal baths (booths heated by electric lamps).

Experience shows that it is most rational to use a combination of food and water-salt regime with physical exercise and taking a steam bath (or heat bath).

To reduce a small weight (up to 2-3 kg), it is enough to reduce the amount and calorie content of food consumed, as well as the amount of liquid and salt, two to four days before the competition. On the eve of the competition, you can visit the bathhouse and take a light steam bath.

When losing a large amount of weight, it is necessary to establish such a diet and fluid and salt intake so that 15-20 days before the competition the athlete loses 1.5-2 kg. Reducing weight by 1.5-2 kg is easy. The wrestler does not experience any great difficulties in adhering to the established regime, and his body adapts to the new weight relatively quickly. The wrestler begins final weight loss approximately 7-10 days before the start of the competition. Weight is lost gradually - by doing physical exercises, reducing the amount of food, liquid and salt consumed.

The wrestler must calculate so that for the last 2-3 days he has no more than 1.5-2 kg of excess weight left. This excess is usually discharged forcefully - through the use of a steam bath or other thermal procedures. If there is no steam bath, the wrestler brings the weight to the required level by further reducing the amount of food and liquid consumed and performing physical exercises in conditions favorable to sweating.

It is better to take a steam bath two days before the competition, so that some relaxation and malaise that appears after it has time to disappear. In the bathhouse, the weight is adjusted to the required norm or with a slight difference - within 300-600 g. From this moment until the start of the official weigh-in and subsequently during the competition, you need to especially strictly control your weight, determine exactly how much food and liquid can be consumed in during each day, know why and how much weight is lost.

To do this, the athlete must study his body well, know how much weight and under what circumstances (during a walk, fight, run, etc.) he burns. Before consuming food, a wrestler must weigh himself in order to accurately calculate how much food and liquid he can consume.

It is better to check your weight on the eve of the official weigh-in during the competition on the same scales on which the weigh-in will take place. This will avoid accidental mistakes.

You need to adjust your weight so that at the official weigh-in it is 100-200 g less than the upper limit of the weight category.

Losing and maintaining weight through physical exercise, diet and water-salt regime. Muscle work is necessary for profuse sweating. Heat dilates the blood vessels that densely weave the ducts of the sweat glands, and muscle work increases blood circulation. Increased blood circulation promotes greater sweating. Thus, at a temperature of 20° people usually lose weight from sweating on average 80 g, and at 40° - 421 g per hour. When working at low intensity, weight loss reaches 726 g per hour (at normal temperature).

Increasing the intensity and volume of exercise during exercise promotes weight loss. During one session, a wrestler loses weight from 0.4 to 2 kg. Weight loss may be greater. To do this, you need to warm up in a warm training suit, and after the end of the fight, put on the training suit again and do a series of physical exercises (running, exercises with a skipping rope, with a partner, etc.), then, covering your head with a towel or covering your head with a robe, sit down, legs tucked. In this way, it is possible to maintain profuse sweating for a long time.

Particularly effective for weight loss are cross-country skiing, playing basketball, gymnastic and acrobatic exercises associated with the impact on the vestibular apparatus: sharp bends, rotation of the body, etc.

The calorie content of food for a weight loss fighter is reduced to 50-65% of the usual norm by reducing fat consumption to 60-80 g per day, carbohydrates to 200-300 g while maintaining the amount of protein (130-180 g).

The amount of liquid consumed can be reduced to 0.5-1 liters (including first courses, compote, tea, mineral water, etc.) instead of 2-2.5 liters under normal conditions.

Restriction in food and liquid intake, even the most drastic one, should not come at the expense of a complete reduction in any food products necessary for the normal functioning of the body, for example table salt, as this can cause functional disorders.

The diet of a fighter who is losing weight should include foods such as lean meat (preferably beef tenderloin, chicken), fish, vegetables and fruits, or juices. Every day a wrestler needs to consume 150-200 g of sugar. Along with these products, granular caviar, eggs boiled in a “bag”, mild cheese, butter, cottage cheese and sour cream, as well as small quantities of rye bread, vegetable (green peas, cabbage) and cereal (buckwheat, rolled oats) side dishes are recommended. for normal digestion.

Dry prunes, a natural laxative, contribute to normal bowel function during weight loss.

It is wrong to completely refuse to eat the first course for a long period of time. It’s good if a wrestler eats 150-200 g of meat broth or another first course every day or every other day.

During the period of weight loss, flour dishes should be excluded from a wrestler’s diet and table salt should be limited (to 0.3-0.7 g). By reducing the amount of salt you consume, your body retains less water.

The daily calorie content of food averages 3000-3500 large calories. To quench your thirst, it is recommended to rinse your mouth and suck lemon slices. Some people find mints or sour candies to help with thirst.

You should not drink cold water. Hot tea with lemon quenches your thirst well.

In the process of weight loss, vitamins are of great importance. After weighing before the competition, it is recommended to take a small meal (600-1200 g), but high in calories and easy to digest. For example: a glass of hot sweet tea with lemon, a piece of meat (100-120 g) or 2-3 eggs boiled in a “bag”, a sandwich with grainy caviar (25-30 g), butter (15-20 g), a glass fresh fruit juice (preferably grape juice) or fresh fruits (oranges, apples, pears) - 200-250 g.

It is useful to introduce 250-300 mg of ascorbic acid into the diet. If weighing preceded lunch, then it is good to drink 150-200 g of strong meat or chicken broth during lunch.

The less time remains from eating before the next weigh-in and the less volume and intensity of work the wrestler has to do, the less food he should consume.

Weight loss in a steam bath. The temperature of 60-80° has the most beneficial effect on the process of sweating in a steam bath. Very high temperatures cause unpleasant subjective sensations and can lead to decreased sweating. When taking a steam bath, the skin should be clean. Upon entering the steam room, you should not immediately climb to the top shelf. First you need to pour water over your body (without soaking your heads) and after 4-6 minutes. go upstairs for 10-12 min. steam with a broom or do several gymnastic exercises while walking or standing still.

After this, you need to go downstairs and walk around for 3-5 minutes, and then go to the dressing room to rest. You should rest covered with a warm robe, blanket or sheet. If possible, it is better to rest lying down.

After resting for 20-30 minutes, you need to return to the steam room, but do not go upstairs, since after a few minutes of staying downstairs, sweat will again begin to flow profusely.

After 15-20 minutes. you need to go to the dressing room again to rest, and then return to the steam room and repeat the same procedure again. Before each new visit to the doubles room, the wrestler checks his weight.

To quench thirst, restore strength and maintain intense sweating, it is recommended to drink 100-150 g of sweet tea with lemon or grape juice while in the bathhouse.

It is good to combine a steam bath with a general massage, which can be taken while relaxing in the bath.

This method of weight loss in a steam bath has less impact on the activity of the cardiovascular system and other body systems.

Losing weight by any means is a serious, responsible and highly individual process. Therefore, it is necessary that a wrestler cutting weight be constantly under the supervision of a trainer and a doctor. Increased nervous excitability during this period obliges the coach and everyone around to pay special attention to the wrestler.

To maintain health, it is important not only how much and in what way weight is lost, but also how it is restored after the end of the competition. A sharp increase in weight in a short period of time is unacceptable.

Theoretical training of a wrestler

The modern level of development of sports places high demands on the intellectual qualities of an athlete, on his ability to train thoughtfully, creatively, and show independence and initiative. At the same time, without a sufficient theoretical outlook, a conscious approach to the educational and training process and participation in it is impossible (see the chapter “Forms of organization and content of classes,” p. 93).