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Steve Austin, astronaut, a man scarcely alive. Gentlemen, we may rebuild him, we have the technology. We have the capability to make the world’s basi Bionic man. Steve Austin will be that man. Better than he was before. Better. Stronger. Faster. – from the opening sequence of the television show The Six Million Dollar Man Can we build a wrestler that is better, stronger, and faster? What is the best type of conditioning for a wrestler? Even though I am no longer competitive, I still grapple with this question. The selective information I find seems mixing up and contradictory at times. Even even though my competitory days are in all likelihood behind me, I have continued to be fascinated in wrestling technique and in wrestling conditioning. I still wondered for the duration of my adult life what conditioning could develop the extreme wrestler. I did a lot of exploration on the internet and in books and begun to piece things together. What perceptivenesses did I gain? Let’s explore. Periodization I was somewhat intimate with the conception of periodization as far back as the 1980s. I believe that I initial read in regards to periodization in a bodybuilding/fitness magazine. I don’t do not forget the precise details of the article, but it left an impression on me. I didn’t get started using the internet regularly until around the turn of the new millennium. Through a good deal of researching I came upon two articles that were specifically in regards to periodization for wrestling. I believe the initial article was plainly entitled Periodization and was written by Ethan Bosch. The second article was entitled Year Long Periodization Schedule and was written by Richard Fergola. These articles mesmerized me very much. The articles described what type of training to do at each stage of the calendar year. It was very stimulating to find an actual blueprint of how to train year round to be in the best condition to wrestle. Strength and conditioning coach Mark Ginther contends that peak condition is out of the question to retain for more than a couple of weeks at the longest and, therefore, galore form of periodization is necessary to successful conditioning. Basic linear periodization many times involves three phases: preparatory, competition, and transition. However, there are a heap of other kinds of periodization. Energy Systems During high school I read an article explaining how dissimilar types of weight lifting could lead to strength. power, or muscular endurance. This confused me a bit, because I figured that a wrestler necessitated all three attributes. I’m not sure when I learned in regards to the divergence amid aerobic and anaerobic sports. That conception was a bit mixing up too, because I could do not forget breathing hard and sentiment my heart pound after a wrestling match. And yet, wrestling wasn’t in truth like running a few miles. It involved strength and power. During the early portion of the new millennium, I likewise learned bout the three energy schemes and how to train them. The ATP scheme provides enwergy for approximately 0-15 seconds. The glyco-lactic scheme provides energy for approximately 15 seconds to 2 minutes. The aerobic scheme provides energy for 2 minutes and beyond. I was still a little confused because a high school match lasts for six minutes. But, those aren’t six minutes of neverending steady state activity. A wrestling match is punctuated by a great deal of powerful bursts of activity. So, wrestling uses more energy from the original two systems and is unquestionably aerobic. And, knowing that allows you to train accordingly. A very good article I came all over by Mike Frey was Cardiovascular Training for Wrestlers. In part two of that article he writes, “The whistle has blown marking the end of the initial amount of time of your match. Your heart is racing and you may scarcely breathe. You have been running 2 miles each day just like your coach and dad told you to. So why are you tired after only 2 minutes?” “Yes, why is that?” I thought. The Frey writes, “Running long distance conditioning works the body’s aerobic energy system to use energy over a long amount of time of time, where with wrestling we are required to sustain high levels of energy very quickly and recover in a short amount of time of time.” You see a wrestler needs not only aerobic endurance, but anaerobic endurance. Mike explains galore ways to improve one’s wrestling endurance. It’s a very enlightening article and made rather an impression on me. Mike concludes share two of the article by stating, “Cardiovascular training for wrestlers is more that just running 2 miles or riding your bike around the block. As you are starting to see, wrestling is regarding anaerobic conditioning. Aerobic conditioning plays a major role in supplying a good solid foundation for cardiovascular training but it’s the anaerobic weight training and conditioning that will carry you to the top of the podium.” GPP/Work Capacity/Strongman Training/Olympic Lifting/ DensityTraining/Kettlebells/Plyometrics/Miscellaneous I grew up on a farm. I used to carry bales of hay and pails of corn each day. I lifted and carried bags of lime and feed. I dug fence post holes. In other words, I did a great deal of physical labor. This was my way of building general physical preparedness (GPP). A conception almost related to GPP is work capacity. I believe it was articles written by Matt Wiggins that initial brought my attention to the conception of work capacity. With dandier work capacity, one may do a more outstanding volume of conditioning. Having dandier work capacity is like having a bigger”gas tank.” If you have great work capacity, then you won’t gas out toward the end of a wrestling match. A wrestler will utterly gain from bettered work capacity. He will be prepared for intense work and will be capable to recover more quickly. Strength and conditioning specialist Ross Enimait states, “All athletes may gain from bettered work capacity. This is exceptionally unfeigned for combat athletes.” In addition he writes, “Improving work capacity is one crucial step to enabling the body to train harder and more often.” Strongman training involving pulling weighted sleds, swinging sledge hammers, and flipping tires has become rather standard amongst combat athletes. Look into it. Some trainers believe that Olympic lifting (e.g. power cleans) is beneficial for a combat athlete while others don’t. The same may be said of plyometrics. I’ve heard good things regarding kettlebells, clubbells, and Indian clubs. Density training ofttimes involves attempting to do more work in the same amount of time or the same amount of work in less time. How numerous push ups may you do in ten minutes? Try to double the number of push ups you may do in ten minutes. Think you won’t be in better condition? Or, you could keep doing the same number of push ups but reduce the amount of time you rest amid sets. You ought to read up in regards to density training. I guess the bottom line is that there are a great deal of ways to condition your body and a assortment of tools and proficiencies one may use. Traditional Cardio/Intervals/Sprints Aerobic base training has been a crucial ingredient of training programs (including those for wrestling) for decades. This type of training (think long slow bouts of jogging) is purported to increase mitochondrial size and density as well as muscular capillarization, which results in increased blood flow to the muscles and bettered muscular endurance. Sounds good, right? However, a growing number of conditioning experts are claiming aerobics (traditional cardio) is useless and perchance even dangerous. For instance, a heap of assert that aerobic training may make you slower, cause adrenal stress, and worsen one’s testosterone/cortisol ratio. Interval training is commended as an alternative. Interval training involves alternating bouts of high-intensity exercise with that of low to moderate-intensity exercise. For instance, one might sprint for 40 seconds and then jog for two minutes and repeat this for various sets. On the other hand, in his article A Basic Primer on Endurance Training Charles Staley writes, “Note: Many conditioning specialists eschew the conception of manufacturing an aerobic base, sentiment that a highly produced aerobic capacity is counter-productive to the attainment of speed and strength. However the anaerobic scheme is based on the aerobic system, so at least in principle, it seems logical to fabricate the system which will advertize lactic acid clearance for the duration of high intensity training attempts later in the cycle. As in all things, it actually is an issue of how much aerobic work is done, and where it is placed in the training cycle.” Several conditioning experts are advocates of sprinting (including hill sprints). In the diary article Physiological and Performance Changes from the Addition of a Sprint Interval Program to Wrestling Training, Farzad et al. (2011) state, “Our results indicate that repeated sprint-interval runs with short passive recovery periods, over a 4-week amount of time are utile in increasing both aerobic and anaerobic performances. The training amount of time also significantly influenced serum hormone concentrations.” The total testosterone of the players performing the sprint protocol increased significantly. Pretty cool, huh? Lactic Acid Training Wrestling is considered to be primarily an anaerobic sport. Earlier I cited the three energy systems. One of the energy schemes that wrestling relies to a great extent upon is called the lactic acid or lactate system. The lactate scheme may be linked with the burning sensations felt for the duration of high intensity activities. Therefore, if a wrestler may train his body to tolerate and efficaciously use lactate he will become less fatigued and will be competent to wrestle at a higher intensity longer. According to Strength and Conditioning Specialist Jonathan Siegel, “In terms of bettering the use and re-use of lactate in our muscles, lactate threshold (LT) intervals give hope or courage to fast-twitch muscles to give rise to an enzyme (MCT-1) which is primary to transport lactate into muscle cells where it is converted into pyruvic acid for further exercise. The more MCT-1 you have, the more outstanding the rate of lactate conversion and the dandier the muscle endurance. LT intervals likewise increase the number of mitochondria (cellular energy power plants) and capillaries (blood highways).” According to Owen Anderson, author of Lactate Lift-Off, one method of increasing one’s lactate threshold and capacity to clear lactate is to carry out an exercise he refers to as lactate-dosers. The lactate-doser involves alternating two minutes of close-to-max-speed running with 4 to 5 minutes of easy jogging until you have finished 5 to 6 of the 2 minute bursts. The blasts bathe muscle cells in lactate, and the recovery jogs grant muscle fibers to clear the lactate which has been produced. Over time, this kind of workout must dramatically increase MCT concentrations, lactate clearance, lactate threshold, and performance capacity. In an article at the Science Daily website entitled Lactic Acid Not Athlete’s Poison, But An Energy Source — If You Know How To Use It, exercise physiologist George Brooks and his UC Berkeley Exercise Physiology Laboratory colleagues Takeshi Hashimoto and Rajaa Hussien are cited and their exploration concerning lactic acid is discussed. According to the article at Science Daily: “The world’s best athletes stay competitory by interval training,” Brooks said, referring to repeated short, but intense, bouts of exercise. “The intense exercise generates huge lactate loads, and the body adapts by building up mitochondria to clear lactic acid quickly. If you use it up, it doesn’t accumulate.” In a diary article entitled The Physiological Basis for Wrestling: Implications for Conditioning Programs, Kraemer, Vescovi, & Dixon (2004) commend circuit resistance training as one share of a wrestling conditioning program. They state, “The main intent for circuit resistance training is to develop a toleration of high hydrogen ion and lactic acid concentrations, which will subsequently heighten the acid-buffering mechanisms within the body.” Circuits are plainly a series of exercises performed in a fashion in which one moves from one exercise to the next with little or no rest. A good description of circuit resistance training specific to wrestling may be found in the diary article noted above, in online articles, and in the book entitled Handbook of Sports Medicine and Science:Strength Training for Sport. Pavel Tsatsouline/Strength Pavel Tsatsouline, Master of Sports, is a former Soviet Special Forces physical training instructor and the author of Power to the People: Russian Strength Training Secrets for Every American and assorted other books and articles. Pavel believes in lifting heavy weights for low reps. Bodybuilding has no place in most athletes training in his opinion. He states, “The punch bag who came up with the light weights/high reps formula for martial artists did not have the slightest clue when it comes to either strength training or martial arts.” He also says, “The best strength training formula for a fighting man is heavy, 80-95% 1RM, weights, and low, 1-5, repetitions.” Any combat athlete, including wrestlers, may become tired and sore from following a high rep weight training program. If you have no energy left for practice, what’s the point? Pavel concludes, “If they go to low rep, heavy, non-exhaustive training–three sets of three or five sets of five–they would not get sore.” Strength training will have to never interfere with your wrestling practice. If exercise itself makes you tired and fatigued that’s okay. You can’t exercise your wrestling attainments well if you’re sore from weight training. You can’t shoot good takedowns if you’re tired and sore. If wrestling exercise itself makes you tired and fatigued that’s okay. However, your strength training shouldn’t. Strength training is not for conditioning. You must get a great deal of conditioning for the duration of wrestling exercise from drilling, live wrestling, calisthenics, etc. Strength training is also not a way for you to prove how tough you are. Save it for the mat. Nobody cares how much you may bench press if you walk out and get pinned. Lift heavy weights, but keep the overall volume of strength training low. Strength training is plainly there to give you a possible vantage over an evenly skilled opponent. Barry Ross/Strength and Speed Strength and conditioning coach Barry Ross is principally known for his work in the area of track and field, in particular sprinting. Ross helped train sprinter Allyson Felix in high school. Allyson Felix has gone on to become an Olympic silver medalist and world champion sprinter. You may wonder what this has to do with wrestling. Well, the interesting thing when it comes to Ross is that he came throughout a study by exploration physiologist Peter Weyand. According to Ross, “Weyand and his associates proved that merely benefitting strength is not enough. Their study showed that the key to quicker running was mass-specific force. ‘Mass-specific force’ is just another way to say that it isn’t merely the amount of strength employed to the ground that increments stride length; it’s the amount of strength in relation to bodyweight.” Ross realized that increasing mass-specific strength meant getting more inviolable without adding bulk. Don’t most wrestlers want to get more inviolable without profiting bulk? I think so. How does one do this? Ross had his sprinters lift heavy weights for low reps and concentered primarily on the deadlift. In his article The Holy Grail in Speed Training Ross writes, “The deadlift wasn’t a bestloved in our eyes either until we noticed an interesting and powerfully motivating fact: World and European powerlifting records show that the deadlift and the squat records are within 10% or less of each other throughout all weight classes, both for men and women. Yet the deadlift works a significantly dandier portion of the muscles and involves multiple joints; why waste time and energy on squats or leg press machines? Realizing the efficacy of the deadlift led to the finish restructuring of our strength workout.” Ross never has his athletes train to failure (exhaustion). He merely gets his athletes very strong. He believes in the philosophy, “Do as little as needed, not as much as possible.” This is similar to the doctrine of strength and conditioning coach and trainer to boxers and UFC fighters Steve Baccari. Interstingly, Baccari is likewise a fan of deadlifts. Baccari says, “In my opinion, easy strength training is the only procreative way a competitory fighter may strength train. But most humans think if you don’t break a sweat it will have to not work. This employed to bother me a lot, but not anymore, because I think it is one reason why my fighters win so much.” Baccari likewise says, “Low rep slow strength work is like putting cash in the bank to gather on the fight night.” I think the lesson for wrestlers is that you shouldn’t wear yourself out by lifting weights to the point of exhaustion. Lift heavy weights for low reps (never more than five) and get in truth strong. Lactic acid training and conditioning have their place, but don’t forget in regards to the importance of pure strength. Dan Gable and Rocky Marciano/Work Ethic and Conditioning Dan Gable doesn’t genuinely need an introduction. He was one of the biggest American wrestlers to ever set foot on the mat and perhaps the greatest collegiate coach in history. Gable’s work ethic and conditioning was legendary. Gable enjoyed hard work from a young age. During his high school years he had the stamina to exhaust his teammates. He would then look for a fresh partner. Some would have called him a fanatic in terms of conditioning. Gable had this to say, “The apparent goals were there- State Champion, NCAA Champion, Olympic Champion. To get there I had to set an daily goal which was to push myself to exhaustion or, in other words, to work so hard in exercise that an individual would have to carry me off the mat.” During his college years at ISU, Gable’s goal was to work so hard in exercise that he wouldn’t be capable to leave the room beneath his own power. He came close at times, but always managed to creep to his feet. According to the book A Season on the Mat: Dan Gable and the Pursuit of Perfection, after losing his final collegiate match (after 117 straight victories at ISU), “For the next two years, Gable worked out three times a day, eight hours of running and lifting and hard wrestling, endeavoring for Olympic perfection.” What did Gable do after he won the gold medal in the 1972 Olympics in Munich? According to the book, “The day after winning a gold medal in Munich, he ran four miles.” A year prior to that Gable had responded to winning in the same manner. The morning following the 1971 World Championships in Sofia, Bulgaria, Dan Gable was out running, already focusing on his next challenge. Ben Peterson and his brother John were Olympic teammates of Dan in 1972. They many times worked out with Dan. Ben writes of Dan, “His bestloved after a run, was taking turns doing push-ups using a deck of cards. While John and I strained with huge numbers we had picked, Dan would tell us we were lucky. When he got a little number he complained.” Dan applied to do that deck-of-cards workout by himself at times, seeing how a good deal of times he could go through the deck. When Gable coached at the University of Iowa, he was no less demanding when it came to his team’s conditioning. In fact, two-time NCAA champion Royce Alger said that he’d rather do prison time than ever again go through the workouts that Gable had them endure for the duration of the time he wrestled for Iowa. How did Gable do at Iowa? During Gable’s tenor, Iowa won 21 successive Big Ten championships and 15 NCAA team titles. In his book Coaching Wrestling Successfully, Dan Gable informs the reader that conditioning is essential. He believes in sustaining a high fitness level year round. He writes, “Daily work adds up to a whole lot after a while. Five minutes a day doesn’t seem like much, but it equals close to 31 hours of extra work when added up for a whole year.” Gable concludes, “A wrestler may invent from intermediate to good or good to great with just a bit more time and effort each day.” Another athlete known for his work ethic and conditioning was boxer Rocky Marciano. In his book Wrestling Tough, Mike Chapman writes, “When he retired as the undefeated heavyweight boxing champion of the world in 1956, Marciano had a record of 49-0, with 43 knockouts. Most experts maintained that Rocky’s unmatched special and significant stress on conditioning, ofttimes considered extreme, was the key to his success.” One of the ways that Rocky liked to improve his stamina was by running. Charlie Piccento, Rocky’s uncle, had this to say, “He does it (runs) each morning even if he doesn’t have a fight…five or six miles. Been doing it for six years, each day. Even does six or seven miles on Christmas morning.” Rocky himself said, “I’m in better condition than any of them. I may go as a great deal of rounds as I have to.” Gable and Marciano are just two of a great deal of athletes who placed a great special importance and significance on work ethic and conditioning. Obviously, for them it remunerated off. Dave Schultz/Mark Schultz/John Smith/Technique Dave Schultz is regarded by numerous as one of the best technicians in the history of wrestling. Dave was a world and Olympic champion. But, those honors may only get started to give one an idea of just how unbelievable he was. Dave Schultz was phenomenal. Evan as a high school senior, Dave competed at the world level. In 1977, he wrestled for the United States in the Tbilisi Tournament in the Soviet Union. Dave won a silver medal at the Tbilisi Tournament, considered by a great deal of at the time to be the most challenging tournament in the world. In fact, a lot of considered it to be tougher than the world championships or the Olympics. So, what Dave Schultz accomplished at such a young age was rather impressive. Mark Schultz said of his old brother Dave, “He taught me how to take notes too. Everything he learned, he’d write it down so when I started wrestling I did the same thing and I had my technique notebook.” Mark Schultz too is known for his technique. In the article A Conversation with Mark Schultz, Marksays, “Anytime I learned anything, I’d write it down. I made my technique notebook and I separated my proficiencies by tie up. I’d make a page like front head lock on the top of the page and write down all of the dissimilar technique I could finish with. I’d have all the counters to the front headlock on the back page. I’d have another page and write high crotch and write all of the finishes from there, lift, trip, spin, go behind, run the pipe, switch to another move, backing down to hip, go out the back door, etc.” John Smith, four time world champion and two time Olympic champion in freestyle wrestling, is known for his technique perchance more than any other American wrestler. In his article Smith’s Six Titles Only Matched by His Perspective, Kyle Klingman writes, “Drilling was the central cohesive source of support and stability of Smith’s training regimen. Smith would drill proficiencies over and over and over again. The key was repetition.” Klingman concludes, “Wrestling was a year-round routine for Smith. After the World Championships he would take a week off and then get started training again. Up until January, it was a combining of drilling and body-weight exercises for regarding one hour a day. But once January came around, the pace picked up…and Smith kicked it into high gear.” Are you more than willing to drill a move 40 or 50 times a day? Martial arts instructor and personal trainer Brian Copeland writes, “Researchers have came across that the elite athletes of the world no matter of the sport have accumulated over 100,000 – 300,000 perfective reps over the course of their lives. This is also known as the 10,000 hour rule, the best have put over 10,000 hours of perfective exercise in.” Universities/World Champions/Olympians In his article Strength and Conditioning for Wrestling, John Stucky (1988) discusses the Oklahoma State University wrestling strength and conditioning program. He writes, “At Oklahoma State University, our goal is to help each athlete be more inviolable and in better shape than any contestant they will face. The accomplishment of such a task will invent more physical and more convinced individuals, which will subsequently yield wrestling champions.” In the article, he discusses the importance of training the ATP-PC and lactic acid energy scheme as well as the effectiveness of interval training. Most of the universities known for their wrestling programs divide the training year into phases such as pre-season, in-season, tournament time, post-season, etc. Most programs have a wrestler lifting weights year round. Often, the wrestler moves from focusing on sheer strength invented by lifting heavy weights with low reps to focusing on power and explosiveness and endurance. Often circuit training is used as well at a good deal of point in the training year. At the 2011 FILA Wrestling World Championships, Russia won the men’s freestyle and Greco-Roman wrestling team titles. One may wonder what makes the Russians such outstanding wrestlers. No one knows for sure. Zach Even-Esh said in an interview, “I was talking regarding this with a former champion wrestler, coach and current Division 1 head strength coach, Ethan Reeve – he had investigated the same question, but, he went straight to the source and got a hold of world champion wrestlers from Russia. A huge percentage of their training was drilling, but this drilling was super intense and looked like an actual match, done at very high intensity.” Olympic and world champion wrestler Sergei Beloglazov is considered perhaps the best technician the sport of wrestling has ever seen. He states, “I don’t believe in talent. I believe in a coaching program, attitude, and commitment. That is indispensable in any sport, in particular in wrestling. It takes a long time.” Conclusions
This has gotten to be a long article. Let me leave you with a couple of quotes. Strength and conditioning specialist Martin Rooney describes the best way for a combat athlete to train. He states, “Squats, deadlifts, bench presses, power cleans; the basics, combined with a heap of sprinting and galore stretching. It may not be glamorous, but it makes you more inviolable and faster.” Alexander Karelin was a nine time world champion and three time Olympic champion in Greco-Roman wrestling. Some accuse Karelin of using performance heightening drugs. He replied by stating, “The humans who accuse me are those who have never trained once in their life like I train each day of my life. The real drug is to train like a madman, actually like a madman.”
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