…my blog has been giving me issues with uploading new images so here’s an oldie but a goodie of a cake Laura got me a few years ago for our anniversary (and it’s my birthday so the cake theme fits in).
One of the most common ways to condition for wrestling is through interval training.
So, just like I have in the last couple posts, this week I thought I’d simply present to you another Strength and Conditioning Journal paper on the subject matter.
As you know, while I am a believer in the style of training I preach, I definitely know that there are other methods out there. On top of that, I’ve was always raised to be open to other beliefs and ideas; so I always like to present as many sides to a situation as I can.
If you’re not familiar with some of my preferred ways to get in shape check out the posts linked to in the “Related Posts” section below and also check out the How To Maximize Your Conditioning post. For whatever reason I can’t get it to show up below.
In addition to the post, check out the comments section where I map out an actual progression I used with one of the wrestlers I train.
Anyway, on to today’s paper…
The Use Of Interval Training To Condition For Wrestling
“It is critical to use the appropriate type of training program to develop the necessary energy systems. An interval running program may be the best way to do this.”
“The wrestler must have the conditioning necessary to attack for the duration of the match. Therefore one needs the anaerobic capacity to sustain repeated, explosive attacks or offensive techniques on the opponent.”
“The development of a conditioning program begins with a needs analysis, which assesses the physiological and biomechanical requirements of the sport in question.”
“The more similar the training activities are to the target sport, the better they will transfer to performance.”
“Physiological analysis indicates that wrestling is predominantly an anaerobic sport. The primary energy systems used in wrestling are the phosphagen and lactic acid systems (90%) and the oxidative system (10%). The phosphagen and lactic acid systems are considered anaerobic while the oxidative system is considered aerobic.”
“When training to develop the dominant energy system for a sport, one must apply the principle of sport specificity. This refers to the adaptations in the metabolic and physiologic systems according to the overload imposed.”
“When training wrestlers, some coaches neglect the rule of sport-specificity. For example, they sometimes make use of long, slow jogging to set an aerobic base in the off-season and preseason. A training regimen of slow jogging will recruit predominantly slow twitch (ST) motor units, which innervate slow-twitch muscles.”
“It has been established that ST motor units are smaller, generate less force, and reach peak tension at a slow rate compared to fast-twitch (FT) motor units.”
“By virtue of these qualities, ST motor units are recruited before FT units because the latter generate more force in less time. FT units are used for explosive movements (ex a double leg technique) while ST units are recruited for lower force, repetitive activities such as continuous jogging.”
“Anaerobic sports such as endurance sprinting (400 meters), Judo, and wrestling demand high levels of force during the movements, and because of this they recruit FT motor units. As the intensity of the power output increases, the amount of FT fibers that must be recruited also increases.”
“In wrestling it is important to condition the FT muscle fibers and their capacity to perform extended periods of work (anaerobic capacity). This is what enables the wrestler to sustain successive, explosive attacks on the opponent.”
“The FT muscle fibers can best be conditioned through anaerobic training. One way to condition the anaerobic energy system, and consequently the FT fibers, is with an interval running program.”
5 minute warm-up (light jogging)
Four 6-second sprints with an 18-second rest
Four 20-second sprints with a 60-second rest
Four 40-second sprints with an 80-second rest
15 minute cool down
“Manipulating the work-to-rest ratio can be very effective in developing the FT muscle fibers. Interval training increases resting levels of ATP, PC, glycogen and anaerobic enzymes as well as increasing the buffering capacity of blood during intense exercise.”
“Full recovery between bouts of exercise is avoided during interval training. This requires the body to repeatedly produce maximal and near maximal muscle contractions (efforts) while not fully recovered. In this way one develops anaerobic power and capacity.”
“Employing a work-to-rest ratio of 1:3 or 1:2 will develop the FT muscle fibers. Applying work intervals of 6 to 30 seconds requires a work-to-rest ratio of 1:3, while work intervals of 30 to 120 seconds require work-to-rest ratios of 1:2.”