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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.

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Strength & Conditioning for Wrestling

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  1. Strength & Conditioning for Wrestling L. Patrick Borkowski Coordinator, Strength and Conditioning United States Olympic Committee

  2. Presentation Overview • Impact of the new rules • Periodisation of Training • Specific Phases • Special Considerations • Conditioning Aspects • Question / Answer

  3. 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

  4. 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

  5. Force – Velocity Relationship

  6. Periodisation • Manipulating training volume and intensity • Systematically • 3 Week window for true peak performance • Olympics, World Championships • Parallels wrestling periodisation

  7. 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

  8. 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

  9. 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

  10. 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

  11. Special Considerations • Complex Training • Potentiation • Workout Guidelines

  12. 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

  13. Complex Training • Examples • Back Squat Box Jumps • Bench Press MB Chest Throw • Pull – Ups MB Woodchoppers • Hang Clean Vertical Jump • Power Jerk Broad Jump

  14. Hang Clean / Vertical Jump

  15. Power Jerk / Broad Jump

  16. 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

  17. Complex Training • Must not be fatiguing • Initial exercise performed in explosive manner • Advanced technique, requires a solid strength base and lifting experience

  18. 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

  19. 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.

  20. 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

  21. 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)

  22. Questions ?? L. Patrick Borkowski Coordinator, Strength and Conditioning United States Olympic Committee

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