1. Strength & Conditioning for Wrestling
L. Patrick Borkowski
Coordinator, Strength and Conditioning
United States Olympic Committee
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2. Presentation Overview
Impact of the new rules
Periodisation of Training
Specific Phases
Special Considerations
Conditioning Aspects
Question / Answer
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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
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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
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5. Force – Velocity Relationship
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6. Periodisation Manipulating training volume and intensity
Systematically
3 Week window for true peak performance
Olympics, World Championships
Parallels wrestling periodisation
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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
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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
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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
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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
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14. Athletes First

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16. Special Considerations
Complex Training
Potentiation
Workout Guidelines
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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
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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
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19. Hang Clean / Vertical Jump
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20. Power Jerk / Broad Jump
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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
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22. Complex Training Must not be fatiguing
Initial exercise performed in explosive manner
Advanced technique, requires a solid strength base and lifting experience
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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
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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.
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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
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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)
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27. Questions ?? L. Patrick Borkowski
Coordinator, Strength and Conditioning
United States Olympic Committee
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