Mongolian Traditional Wrestling Training: Increase Strength and Endurance
Mongolian Traditional Wrestling Training: Increase Strength and Endurance
Blog Article
Mongolian wrestling is one of the most famous traditional sports in Mongolia and has been an integral part of the country’s culture and history for centuries. It has its own unique character and is often competed in major cultural festivals, including Naadam, an annual festival celebrating Mongolia’s national freedom. Mongolian wrestling tests not only physical strength, but also tactics, balance, and mental toughness.
This article will discuss how to train your body to become a skilled Mongolian wrestler, from physical training, basic techniques, to the mentality needed to compete. Slot Raffi Ahmad 77
1. Prepare Your Body with Physical Exercise
Mongolian wrestling requires a very strong and well-trained body. Since this sport requires incredible physical strength, flexibility, and endurance, it is important to do basic exercises that can improve these abilities.
Strength Training:
Push-ups (Traditional Push-ups): Push-ups are a basic exercise that trains the strength of the upper body, especially the arms, chest, and shoulders. Try to do at least 3 sets of 15-20 repetitions.
Pull-ups: Pull-ups are very effective in improving back and arm strength. They help in gripping movements in wrestling.
Squats: Squats are an important exercise to build leg and thigh strength. They help in lifting and pushing movements in wrestling.
Lunges: This exercise helps in improving leg strength and balance, which is important when facing an opponent in the ring.
Endurance Exercises:
Long Distance Running: Wrestling requires high endurance. Long distance running can improve cardio capacity and allow the body to endure long matches.
Skipping: Jumping rope is an excellent exercise to improve coordination, agility, and lower body endurance.
Burpees: Burpees are a full-body exercise that trains overall strength and endurance. It helps in improving stamina as well as agility in matches.
Flexibility Exercises:
Stretching: Flexibility is an important aspect of wrestling to prevent injuries and provide agility while moving. Focus on stretching the thigh, hip, back, and shoulder muscles.
Yoga: Yoga can be an exercise option to improve overall body flexibility and help in muscle relaxation.
2. Mastering the Basic Techniques of Mongolian Wrestling
Mongolian wrestling has a unique technique that is different from other wrestling styles. The main focus in Mongolian wrestling is to throw or take down the opponent to the ground with efficient and powerful movements.
Basic Positions (Stances):
Standing Position: In Mongolian wrestling, the standing position is very important. The wrestler must be able to move quickly, change positions easily, and be ready to act at any time.
Ready Position: Both legs are spread wide, with the body slightly bent forward, ready to avoid attacks and make attacking movements.
Key Techniques:
Grabs and Holds: Using a strong grip on the opponent's clothing (usually a jacket or special clothing worn during the match) is a basic technique used to lead the opponent.
Back Attacks: Using the strength of the legs and back to twist the body and throw the opponent to the ground is one of the main techniques in Mongolian wrestling.
Flips and Suplexes: This technique involves using the power of the lower body to lift the opponent into the air and throw them back or sideways.
Balance Practice: Mongolian wrestling demands agility and balance. Techniques for taking down an opponent effectively often involve good balance and controlling the opponent’s body strength.
Technique Practice:
Partner Practice: Partner practice is essential in Mongolian wrestling. Practicing catches, throws, and defenses with a partner will help you get used to the movements.
Dummy or Equipment Practice: Using equipment such as a training dummy can help wrestlers practice techniques without risking injury.
3. Mental Strengthening and Tactical Preparation
Mongolian wrestling is not just about physical strength, but also about mental toughness and tactical planning. A wrestler must be mentally prepared and able to withstand the pressure of a match.
Mental Preparation:
Focus and Concentration: In wrestling, a wrestler must be able to maintain focus during a match. Developing the ability to stay calm and control your emotions is essential to avoid mistakes or confusion.
Visualization: Visualization techniques can help a wrestler imagine themselves winning the match. This increases confidence and mental readiness.
Fighting Mentality: A Mongolian wrestler must have a fighting mentality.