Part 2: Breaking Down the Wrestling Season Essentials

by Jon Gums – Dakota Grappler

In wrestling, mastering the basics and honing mental and physical skills go hand in hand. Below is a closer look at each critical area to focus on throughout the season to ensure peak performance.

1. Practice with Purpose: Repetition Under Pressure

• Pre-Season Focus: Develop your base level of conditioning and start drilling techniques slowly, ensuring accuracy. Focus on balance, grip strength, and proper stances.
• Mid-Season Training: Increase intensity by practicing at full match speed. Simulate match conditions, wrestling for time and in different scenarios like starting from bottom or top positions.
• Late-Season Prep: Focus on wrestling under fatigue. Train after intense conditioning sessions to simulate end-of-match scenarios, reinforcing technique even when exhausted.

“Repetition is what builds confidence. Confidence is knowing you’ve done something thousands of times. And when you’ve done it thousands of times, you can do it when it counts.” — John Smith.

2. Mental Training: Building the Competitive Mindset

• Visualization: Visualize every move, match situation, and scenario. Spend time before each practice imagining yourself executing moves flawlessly. Before matches, focus on positive outcomes and visualize success.
• Routine Development: Establish a pre-match routine to help switch from “training brain” to “competition brain.” This can include specific warm-ups, listening to music, or mental cues.
• Stress Simulation: Train under stressful conditions—time limits, unexpected drills, or wrestling against fresh partners when you’re tired—to simulate match pressure and build mental resilience.

“Champions are made when no one is watching—when it’s just you, the mat, and the effort you’re willing to put in.” — Randy Lewis.

3. Growth Mindset: Embracing Challenges

• Self-Assessment: After each match, win or lose, assess your performance. What went well? Where can you improve? Treat each outcome as a lesson.
• Positive Reinforcement: Replace negative thoughts with constructive ones. Instead of saying, “I can’t,” shift to “I will get there with practice.” Focus on incremental progress rather than perfection.
• Long-Term View: Keep the bigger picture in mind. The goal isn’t just winning the next match; it’s becoming a better wrestler over the entire season.

4. Process Over Results: Trusting the Journey

• Practice Mindset: Focus on executing the moves with correct form and precision rather than worrying about outcomes. Count each successful repetition as a small victory.
• Match Execution: Stick to your game plan regardless of what the scoreboard says. Wrestling is about doing what you practice, not about panicking under pressure.
• Celebrate Small Wins: Acknowledge daily victories—whether it’s nailing a move you’ve struggled with, maintaining weight, or simply pushing through a tough practice.

5. Mental Awareness: Controlling the Inner Game

• Mindfulness Training: Incorporate mindfulness exercises, like breathing techniques, to stay grounded during intense moments. This helps keep focus during the most crucial parts of a match.
• Positive Anchors: Identify key mental triggers—like a favorite song or mantra—that can help center your thoughts and keep you motivated.
• Mental Check-ins: Regularly evaluate your mindset in practice and competition. Know the thoughts that help you succeed, and the ones that don’t. Adjust accordingly.

6. Master the Danger Zones: Performing Under Pressure

• Fatigue Drills: Incorporate end-of-practice drills where you’re already tired to simulate those last few minutes of a match.
• Pressure Situations: Practice with specific scenarios where the score is tight, the clock is running down, or you’re starting from a disadvantageous position. Learn to thrive when the stakes are high.
• Recovery Focus: Learn how to recover quickly between periods. Use those short breaks to reset mentally, catch your breath, and refocus your strategy.

7. Fundamentals First: Perfecting the Basics

• Daily Drills: Dedicate part of every practice to drilling basic moves like the sprawl, double leg, single leg, and escapes. Fundamentals win matches.
• Technique Correction: Record practices to review technique. Even small adjustments in basic moves can make a big difference in performance.
• Build on Basics: Once the basics are mastered, start incorporating more advanced variations and counters. Always fall back on the fundamentals when the situation gets tough.

By focusing on these elements throughout the wrestling season, every wrestler can ensure they’re prepared to face the competition head-on. The goal is not just to survive the season but to thrive—and become the kind of wrestler who steps onto the mat with confidence and walks off with their hand raised.

Good Luck this week wrestling!