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

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Presentation on theme: "Athletes First Strength & Conditioning for Wrestling L. Patrick Borkowski Coordinator, Strength and Conditioning United States Olympic Committee."— Presentation transcript:

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

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

3 Athletes First 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 Athletes First 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 Athletes First Force – Velocity Relationship

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

7 Athletes First 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 Athletes First Base Conditioning Hypertrophy / Endurance Training High Volume, Low Intensity Reps, 3-4 sets, 3-5 x / week 60 – 75% 1RM 30 seconds – 1 minute recovery General Exercises, Complexes, Circuits Lactate Burn

9 Athletes First

10 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

11 Athletes First

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13 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

14 Athletes First

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16 Special Considerations Complex Training Potentiation Workout Guidelines

17 Athletes First 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

18 Athletes First Complex Training Examples Back Squat Box Jumps Bench PressMB Chest Throw Pull – UpsMB Woodchoppers Hang CleanVertical Jump Power JerkBroad Jump

19 Athletes First Hang Clean / Vertical Jump

20 Athletes First Power Jerk / Broad Jump

21 Athletes First 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

22 Athletes First Complex Training Must not be fatiguing Initial exercise performed in explosive manner Advanced technique, requires a solid strength base and lifting experience

23 Athletes First Workout Guidelines Always use proper technique on every exercise! Almost every athletes weight trains; its 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

24 Athletes First 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.

25 Athletes First 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

26 Athletes 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)

27 Athletes First Questions ?? L. Patrick Borkowski Coordinator, Strength and Conditioning United States Olympic Committee


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