Download - Strength & Conditioning for Wrestling
Strength & Conditioning for
Wrestling
L. Patrick Borkowski
Coordinator, Strength and Conditioning
United States Olympic Committee
Presentation Overview
• Impact of the new rules
• Periodisation of Training• Specific Phases
• Special Considerations
• Conditioning Aspects
• Question / Answer
Impact of the New Rules
• Shorter periods• Higher intensity
• Less grinding, more explosive
• Best of three• Even higher intensity
• Single day tournament• More matches, less recovery time
Benefits of Strength Training
• Increased performance • Stronger, more powerful techniques
• Faster body movements
• Increased balance
• Increased endurance
• Faster recovery from workouts
• Decrease chance for injury
• Decrease recovery time after an injury
Force – Velocity Relationship
Periodisation
• Manipulating training volume and intensity• Systematically
• 3 Week window for true peak performance• Olympics, World Championships
• Parallels wrestling periodisation
Periodisation
• Base Conditioning• Technique training
• Cross Training
• Strength Development• Introduction of explosive movement technique
• Progressive increase in intensity
• Power Development• Emphasis shift towards explosive movements
• Strength maintenance
• Taper / Peak
Base Conditioning
• Hypertrophy / Endurance Training
• High Volume, Low Intensity• 10-12 Reps, 3-4 sets, 3-5 x / week
• 60 – 75% 1RM
• 30 seconds – 1 minute recovery
• General Exercises, Complexes, Circuits
• Lactate Burn
Strength Development
• Gradual Increase in Intensity, Decrease in Volume
• Base Strength• 8-10 reps, 3-4 sets, 3-4 x / week
• 70 – 80% 1RM
• 1 – 2 minutes recovery
• General exercises, explosive technique introduction
• Advanced Strength• 5-8 reps, 4-5 sets, 3 x / week
• 75 – 90% 1RM
• 2 – 3 minutes recovery
• High force production exercises, continued explosive progression
Power / Peaking
• Highest Intensity, Fastest Movements
• Explosive Strength / Taper• 1-5 reps, 2-5 sets, 1-3 x / week
• 3 – 5 minutes recovery
• Primarily explosive, Olympic style movements, minimal strength
• Taper volume first, then intensity
Special Considerations
• Complex Training• Potentiation
• Workout Guidelines
Potentiation
• The occurrence of an acute, transient performance enhancement of an activity as a result of the performance of a previous and closely related conditioning activity
• An acute and transient improvement in explosive performance as a result of prior muscle activation• Post-activation Potentiation (Power)
• Potentiation until fatigue• Warm-Up sets
Complex Training
• Examples
• Back Squat Box Jumps
• Bench Press MB Chest Throw
• Pull – Ups MB Woodchoppers
• Hang Clean Vertical Jump
• Power Jerk Broad Jump
Hang Clean / Vertical Jump
Power Jerk / Broad Jump
Implementation
• Power and Peaking Phases
• Early in workout, before fatigue
• Initial power exercises• 40 – 60% 1RM
• 2 – 4 repetitions
• Initial strength exercises• 65 – 90% 1RM
• 5 – 1 repetitions
• Exercises must be similar in skill and execution
Complex Training
• Must not be fatiguing
• Initial exercise performed in explosive manner
• Advanced technique, requires a solid strength base and lifting experience
Workout Guidelines
• Always use proper technique on every exercise!• Almost every athletes weight trains; it’s the little things that will
make the big difference in the end
• Control the weight down, explode the weight up
• Perform any explosive or speed exercises first• You want to be as fresh as possible
• Make sure the workout is well balanced• For every pushing exercise make sure there is a pulling exercise
Conditioning
• What are the demands of the sport / activity?• Very High Intensity / Very Short Duration
• Moderate Intensity / Moderate Duration
• Low Intensity / Long Duration
• Lower intensity interspersed with high intensity bursts
• Does a typical competition consist of multiple races, games?
• Wrestling is not cut and dry but will require a mix in training intensities.
Conditioning
• What energy systems are associated with each demand• ATP / PCr (0 – 15 sec.)
• Anaerobic Glycolysis (15 sec. – 2 min.)
• Aerobic Glycolysis / Beta Oxidation (2 min. – hours)
• Work to Rest ratios to target specific energy systems• ATP / PCr – 1:3 – 1:5
• Anaerobic Glycolysis – 1:2
• Aerobic Glycolysis / Oxydation – 1:1
• Begin workouts with shortest, most explosive drills first
Planning Out The Year
• Hypertrophy Phase:• Develop base conditioning, i.e. aerobic base• Implement Cross Training
• Strength Phase:• Increase conditioning intensity• Anaerobic capacity, Lactate Threshold
• Power / Peak Phases• Plyometric, explosive movement training• Maintain Anaerobic conditioning• Maintain Aerobic conditioning ??
• In Season• Continue Plyometric and Anaerobic Conditioning• Let Sport practices dominate conditioning (Sport Specific)
Questions ??
L. Patrick Borkowski
Coordinator, Strength and Conditioning
United States Olympic Committee