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Strength & Conditioning for Wrestling

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Presentation on theme: "Strength & Conditioning for Wrestling"— Presentation transcript:

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

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

3 Impact of the New Rules Shorter periods Best of three
Higher intensity Less grinding, more explosive Best of three Even higher intensity Single day tournament More matches, less recovery time Athletes First

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 Athletes First

5 Force – Velocity Relationship
Athletes First

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

7 Periodisation Base Conditioning Strength Development Power Development
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 Athletes First

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 Athletes First

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 Athletes First

11 Athletes First

12 Athletes First

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 Athletes First

14 Athletes First

15 Athletes First

16 Special Considerations
Complex Training Potentiation Workout Guidelines Athletes First

17 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 Athletes First

18 Complex Training Examples Back Squat Box Jumps
Bench Press MB Chest Throw Pull – Ups MB Woodchoppers Hang Clean Vertical Jump Power Jerk Broad Jump Athletes First

19 Hang Clean / Vertical Jump
Athletes First

20 Power Jerk / Broad Jump Athletes First

21 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 Athletes First

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

23 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 Athletes First

24 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. Athletes First

25 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 Athletes First

26 Planning Out The Year Hypertrophy Phase: Strength 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) Athletes First

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

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