“We often hear the phrase, “Champions are made in the off-season,” but don’t always see the hard work and dedication that backs it.”

Wrestlers are known for their unwavering work ethic. The grueling training sessions from top-notch wrestlers have become the stuff of legend themselves. The most successful wrestlers outwork their opponents not only on the mat but also in the weight room and their daily lives. This has been the norm for decades. Wrestlers are a unique breed and the great ones approach off-season training with a serious dedication that sets them apart from other athletes.

Many wrestlers find themselves in the off-season wondering how to stay motivated and continue improving. The off-season presents a unique challenge for wrestlers, as they are no longer competing in matches or tournaments, and may struggle to stay focused on their training. However, with the right mindset and approach, the off-season can be a time of great growth and development.

Let’s take a look at some helpful tips and strategies to keep wrestlers motivated during the off-season and keep them on track to achieve their goals.

Why It Matters

I’m sure a few folks are reading this saying “Off Season?! Bullshit— there is no off-season!!” But let’s be honest—even the toughest wrestlers need a break sometimes! It is incredibly important to rest and recharge.

But, also—the off-season is also a crucial time for wrestlers to work on their skills, build their strength, and stay motivated for the next season. So even though it might seem obvious, it’s worth reminding ourselves that the off-season does matter if we want to keep improving and dominating on the mat.

Additionally, staying motivated during the off-season can help wrestlers maintain their focus, discipline, and commitment to the sport, which can carry over into other areas of their life as well. By staying motivated and dedicated to their training, wrestlers can continue to grow and develop as athletes and individuals, both on and off the mat.

Tips for Staying Motivated

Set Short and Long Term Goals

When your next competition is months away, you may struggle to find the same motivation as when your next match is more imminent. But setting S.M.A.R.T. Goals (Specific, Measurable, Achievable, Relevant, Time-bound) is as important for the off-season as it is for the competition season.

To set effective goals, it’s important to take a personal inventory of where you’re at in your wrestling journey – both in terms of your current skills and where you hope to be in the future. By setting specific, measurable goals that involve incremental improvements, like increasing your squat weight or improving your speed, you can stay focused on the process and make steady gains over time.

Strike a balance between short-term and long-term objectives. Short-term goals can help keep you motivated and focused on making progress in the near future while long-term goals can give you a bigger picture of where you want to be down the line.

Switch Things Up

While it’s important to stick with a pre-planned workout program to stay consistent and on-track, incorporating new exercises and movements can help prevent your team from hitting a performance plateau. For example, you might try incorporating workouts that target under-worked muscle groups, such as the rotator cuff or the lower back, to help balance out your strength and prevent injuries. Additionally, incorporating yoga or pilates-based workouts can be a great way to improve your flexibility and core strength, which are essential for success on the wrestling mat.

By switching up your workouts and incorporating new movements, you can keep things interesting and challenging during the off-season, and help maintain your enthusiasm and motivation. Just be sure to consult with a coach or trainer to ensure that your new workouts are safe and effective, and to adjust your training program as needed to stay on-track towards your goals.

Become a Student of the Sport

One of the easiest things to do is watch some high-level wrestling. And hey, I’m not just talking about any old wrestling – I’m talking about the best of the best. Lucky for you, YouTube is loaded with thousands of NCAA and international freestyle matches, all available for free.But don’t just mindlessly stare at the screen like a zombie. Pay attention to the techniques these champs are using. Look at how they’re setting up their shots, how they’re defending against their opponent’s moves, and all the other small tricks they’re using on the mat. You might even pick up some sneaky moves to add to your arsenal.If you can get your hands on videos of your matches, take some time to watch them. Watching videos of yourself competing can be super helpful. You might notice things that you didn’t even realize were a problem. And if you’re not convinced yet, just remember that even the big-shot athletes do it. Olympic gold medalist and four-time NCAA champion Kyle Dake is known for his meticulous study of his matches and opponents.

Fuel your Body

In the off-season, wrestlers can finally indulge in their true passion: eating something other than salad and grilled chicken. No more cutting weight, no more obsessing over calories – it’s time to let loose and enjoy some pizza…but don’t let things spiral out of control.

Off-season nutrition is a critical part of a wrestler’s overall training regimen. It’s important to maintain a healthy, balanced diet to ensure that the body has the necessary nutrients to recover and rebuild muscles.

Protein is essential for building and repairing muscle tissue, and wrestlers need to consume enough of it to support their training regimen. Good sources of protein include lean meats, fish, eggs, beans, and dairy products. Athletes should aim to consume protein at every meal, and may also benefit from consuming a protein shake or bar after a workout to aid in muscle recovery.

Another important aspect is hydration. During the off-season, athletes may have more flexibility in their schedules and can take the time to ensure they are consuming enough water throughout the day. It’s important to avoid sugary drinks and sodas, as these can dehydrate the body and contribute to weight gain.

Strength starts with sleep

Being a student-athlete is tough, especially when you’re a wrestler. Juggling academic demands with training and competition can lead to burnout and exhaustion. It’s not uncommon to struggle with performing at the level you want, whether physically or mentally. But the solution may not be to add more things to your already-packed schedule. Instead, it may involve taking some things off, like making sure you get regular high-quality sleep.

Quality sleep is essential for both physical and mental well-being. During deep sleep, processes happen that contribute to repairing and rebuilding the mind and body. Growth hormones released during sleep help with muscle rebuilding and recovery, while the brain can recharge. This mental rest is critical, especially for heavy workouts like snatches, cleans, and squats. A well-rested brain is better able to pay attention to detail, which is crucial not only on competition day but also when working through form corrections and complex movements.

Despite the evidence that sleep is necessary for peak performance, carving out eight hours of sleep in a packed schedule can be challenging. Establishing a bedtime routine, regulating caffeine intake, ending screen time half an hour before bed, and getting your environment right can all help improve sleep quality. Sleep should be viewed as an extension of your training regimen. By making sure you get high-quality sleep, you can set yourself up for success both on and off the mat.

Train With Different Partners

During the off-season, it’s a great idea to explore and train in different wrestling rooms with new people. You can be amazed at how much you can improve just by being in a different environment. Discover the best wrestling rooms in your area, and try to spend some time there drilling with their top wrestlers. Wrestling with new people will challenge you and push you out of your comfort zone, and you might discover some weaknesses you never knew existed.

Wrestling with new partners is also a great way to expand your network in the wrestling community. By visiting different wrestling rooms, you have the opportunity to meet new people and build relationships that could last a lifetime. These connections could lead to future training opportunities and could benefit your broader personal growth. Don’t be afraid to step out of your comfort zone!

Staying Focused

Staying motivated in the off-season can be a real challenge for wrestlers. After the intensity of the competitive season, it’s easy to feel burnt out or lose motivation. Additionally, injuries sustained during the season can make it difficult to stay on track with training and make it harder to find the motivation to continue pushing forward. Wrestlers need to acknowledge these challenges and be proactive about overcoming them.

One way to avoid burnout is to take breaks when needed. It’s important to rest and recover to come back stronger and more motivated. Seeking support from coaches or teammates can also be helpful. Surrounding yourself with people who understand the challenges of wrestling and can provide encouragement can make a big difference.

Finally, adjusting goals as necessary can help maintain motivation. Sometimes it’s necessary to shift focus and adjust goals to better align with current circumstances or changing priorities. By taking a flexible approach and being willing to adapt, wrestlers can stay motivated and continue to make progress in the off-season.

Finally, don’t forget to wrestle!

If you want to up your game in wrestling, there’s one exercise that reigns supreme: wrestling itself. I mean, hitting the gym is great and all, but it just can’t compare to the benefits you’ll gain from practicing your moves and perfecting your technique on the mat. Of course, that doesn’t mean that strength and conditioning should be tossed aside completely. Building up your strength and endurance can be a real game-changer for your overall performance. Just remember, wrestling should always remain a priority in your off-season regimen.