How To Maximize Your Conditioning

Maximizing your conditioning for wrestling is of the utmost importance as you start to reach the end of the year.

If you are anything like me that consisted of extra runs, lots of jumping rope, and riding a stationary bike (usually in front of a heater of some kind).

And while that’s all well and good for building a solid aerobic base from which to work from, it’s really time you start focusing your extra conditioning time toward workouts that are going to help you develop the gas you need to win those match deciding scrambles.

…Fact- I was actually a “bodyguard” for Richard Simmons with some other wrestlers when he came to Ithaca College.

However, with so much information out there, it can get a bit confusing.

There are “hardcore” CrossFit workouts all over the Internet.

Various circuits and other workout “finishers” marketed as the way to put the exclamation point on the end of a lifting session.

And other programs that have you doing bodyweight exercises for 6 straight minutes with the belief that since that’s how long a match lasts it’s all you’ll need to be in peak shape when it matters most.

Listen, I’m not here to say those things are bad.

But I think there is a big need to separate “what’s hard” and “what’s effective.”

Too often I think coaches and wrestlers think getting in shape is all about just pushing harder and harder each day. Believe me, I definitely buy into the fact that there’s some truth to that.

It builds rugged, durable wrestlers.

However, sometimes I feel like following a scientifically proven system oftentimes gets thrown to the wayside in favor of the “go go go” philosophy.

Now, I’m no science geek or Ph.D candidate, but I do think there’s value to at least recognizing what the research says and then determining if the conclusions/methodologies will fit into your program.

So with that I’d like to introduce 2 of the methods I’m currently using with the wrestlers I train to help them peak their conditioning as the end of the season draws near.

Both of these methods are covered in much greater detail in Joel Jamieson’s book, Ultimate MMA Conditioning. For the average person, his book is a little heavy on the science side of things, but it’s, in my opinion, the best book I’ve found on how to maximize your conditioning.

Additionally, I am not receiving any compensation for promoting and/or linking to Joel’s blog. I’ve never even spoken to or met Joel. But I do read his blog whenever he sends out an email with a new post, and if you’re looking to get in shape, I suggest you do the same.

1. Lactic Power Intervals

This method is used to increase how much power your lactic system can produce.

Why is this important?

Joel states in his book that the more power you can generate from your lactic system, the harder you’ll be able to go in high intensity scramble situations. Additionally, the greater capacity you have, enables you to maintain lactic energy production for longer periods before getting fatigued.

Specifically, the Lactic Power Interval method stimulates an increase in the enzymes involved in anaerobic glycolysis. In addition, this method promotes the shift of your metabolism to rely more on anerobic energy production rather than the aerobic system.

As with any other training method used to develop power, a maximal effort is required on each set to realize the full benefits of this style of training.

He recommends each rep lasting somewhere between 20-40 seconds of maximal intensity.

3 reps should be performed per set with a rest period that is determined by a drop in heart rate between 110-130.

You should then take a break of 8-15 minutes to perform light exercise- jogging, jumping rope, light bodyweight exercises, etc.

From there repeat 1 to 3 more times for a total of 2 to 4 sets of 3 reps.

These should be performed once or twice a week.

My Implementation:

This is how I’m using this method with the wrestlers I work with…

I have them use the Concept 2 rowing machines at my gym for maximal bursts.

Here’s a sample 4 week progression:

Week 1:

2 sets of 3-20 second bursts with 35 seconds break (I only have one heart rate monitor, so to keep it fair, I just control the rest period with a stop watch).

However, there’s a way to see how they’re recovering. Monitor the distance covered with each 20 second burst. If there’s a sharp decrease between the first and third, it means they need more recovery time.

If they are able to produce the same distance covered in each of the 20 second bursts, they’re ready for the next progression (Week 2).

Week 2:

2 days worth of the above “prescription.”

Oh, by the way, I usually use between 8-10 minutes break between each set and put together a bodyweight circuit of 3 exercises.

One sample circuit would be chinups for 6-8 reps, dips for 6-8 reps, and spread eagle situps for 12 reps.

The guys who I train that are in shape can get through 4-5 of these in 8-10 minutes (note- I start the “rest” clock as soon as the last row is done). The ones who are not in as good of shape usually get through around 3 sets.

Week 3:

1-2 days worth (depending on my use of the next method) of 2 sets of 3-23 second bursts with a 32ish second break. Basically I try to increase the difficulty by 5-7 seconds whether it’s adding time to the effort portion or subtracting time from the rest portion.

Again, measure the distance being covered with each effort (or if you’re not rowing, find some way to measure your output) to ensure that adequate recovery is being shown. That’s ultimately how you’re going to measure adaptation to the method and know when it’s time to progress the difficulty.

Week 4:

Same type of progression as week 3.

If the output is consistent in week 3, look to again adjust the difficulty by 5-7 seconds.

Again, 1-2 days worth depending on how you decide to implement the next method.

Alright, now on to the next method…

2. Lactic Explosive Repeat

This method is used to train your ability to maintain a high level of repeated explosiveness; a must for ensuring you’re explosive in the second and third periods.

Ultimately what occurs at a physiological level is an increase in enzymes involved in lactic ATP production. Additionally, your body improves buffering mechanisms which improve lactic capacity.

Joel recommends 1-2 sessions a week, 6-10 sets per series, and 1-3 series per workout with 8-10 minutes of active rest between.

My Implementation

This is where the Battling Ropes come into play. For those who don’t have access to these he suggests various jumps, sprints, and explosive pushups or other bodyweight exercises.

But I really think this is a great method for the Battling Ropes.

Anyway, just like in the first method, I look to progress a wrestler by adding work time, subtracting rest time, and/or increasing the total sets done per series.

Here’s a sample 4 week progression:

Week 1:

2 series of 6 sets Battling Ropes.

12 seconds on with 30 seconds off.

Count the reps performed within the first 12 seconds and shoot to reproduce the same number of reps within 3 or so on each subsequent set.

If I remember correctly, a 5% decrease is considered statistically significant, so if you find that your reps are down by more than 5% from the first set to the last, then add more rest time, subtract from the work time, or shave off a couple sets.

Or if you don’t want to worry about percentages just count or listen. You’ll hear/see the ropes decreasing in speed pretty abruptly. If this happens, back off a little, or just repeat the same workout the next time you’re scheduled to use this method.

Week 2:

2 series of 6 sets for 2 days.

12 seconds on with 30 seconds off.

Again count the reps to ensure power output remains consistent, or at least doesn’t take a nose dive.

Similar circuits like the one I detailed above (chinups, dips, spread eagle situps) are great to do in between. Jogging, riding a stationary bike, and jumping rope work well too, but I like to get in some moderate strength training in between.

Week 3:

2 series of 6 sets for 2 days.

13-14 seconds on with 25ish seconds off.

Week 4:

2 series of 8 sets for 2 days.

14 seconds on with 25 seconds off.

**Remember, before you progress to the next week, make sure you show adaptation at the previous stage (ie your reps are consistent from set to set and series to series and there isn’t a noticeable dip in your power output).

Conclusion:

I’m not here to try and steer you away from following and implementing hard workouts to help peak your conditioning.

What I am here trying to do is give you some tools to help you better measure and progress your training so that you’re as optimally prepared as you can be when the end of the season rolls around.

Getting beat on while you’re sucking wind is no way you want to finish up your season, right?

Well, then take the info I cover above and put together a solid plan to help peak your conditioning, rather than go onto a random website and select something that looks like it’ll be a challenging way to finish your lifting workout for the day.