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Although not wrestling itself, which would be the most specific form of conditioning, these types of
activities can be beneficial in the development of functional conditioning.While it is important to select
appropriate training methods and implements, special attention must also be paid to the manipulation of
work to rest ratios to truly make it specific to the sport. In research done
by Dr. A wrestler since the eighth grade, I can still remember the feeling I
had walking off of the mat after my first match in high school. Activities such
as jumping rope, squat thrusts, burpees, mountain climbers, versa climber sprints, and other bodyweight exercises
may be incorporated into the circuits as well to make them a little bit longer
and a lot more challenging.Remember that just like strength training, conditioning must be progressive to
become more challenging over time. In the past I have joked that wrestling should be
a requirement for one year in high school. Think about it. Here are a couple
of examples of circuits I have used. That burning in my lungs that I remember
is very specific to the sport of wrestling. From a metabolic perspective, the acid-base balance
is severely disrupted. Work to rest ratios of 1:1 or less are the most appropriate
in order to prepare for the unpredictable and grueling nature of the sport. "Significant increases
in blood lactate levels were observed from rest, between periods and up to five minutes
post workout."In addition, in his article The Physiological Basis for Wrestling: Implications for Conditioning Programs,
Dr. Simply stated, once tn you have wrestled everything else is easy.Combat sports, such as wrestling,
require a great deal of preparation with regards to strength and conditioning. Multiple aspects of
strength, power, anaerobic endurance, and flexibility all must be addressed in order to compete at
the highest level. For example, a college or freestyle match lasts between 6 and 8
minutes (including overtime) and can elevate blood lactate concentrations in excess of 15 mmol/L and
sometimes reach nearly 20 mmol/L (5, 6)(Figure 1). An understanding of human physiology and the
physiological demands of different bouts of activity are crucial in order to develop effective programs.
Have fun and work hard.Dave Coffin is a strength and conditioning specialist at Premier Sport
and Fitness in the Greater Boston area. A number of qualities are essential to be
competitive. Remember, the rest periods are as important as the prescribed exercises. These circuits are
time efficient and allow clients to perform a ton of work in a relatively short
amount of time, providing a great metabolic benefit. I am astonished at the amount of
athletes who will run cross country in the fall to "get in shape" for their
winter sport. Why would you perform hours of long, slow running for a sport that
requires short, explosive bouts of activity followed by incomplete rest periods? The hours spent jogging
are a waste of precious training time that could be utilized much more effectively.Total body
conditioning circuits can be an effective way to develop the appropriate metabolic pathways for combat
type endeavors. These types of circuits use the Tn Requin entire body in a way similar to
the way it is used in competition...as an integrated unit. In comparison, maximal treadmill tests
may raise lactate levels to around 10 mmol/L (1)".Practical ApplicationIt is clear from these findings
that long, slow jogging is clearly not optimal for developing, dare I say, sport-specific conditioning
with regards to wrestling or any other type of combat type endeavor. Marathon runners do
not require the same qualities as combat athletes and the old school (and outdated) idea
of jogging does not make sense for these types of athletes. Sleds, medicine balls, sledgehammers,
battling ropes, various strongman implements as well as an athletes own bodyweight are useful pieces
of equipment when it comes to conditioning for wrestling. William Kraemer, et al states that
"as a combative sport, wrestling imposes unique stresses on the body (8, 9). This is
the reason why when I hear people tell me how hard their workout was the
other day or how they had nothing left when they were done, I have to
laugh and think to myself that they really have no idea what hard physical exertion
really is. For instance, if a period of wrestling is 2 minutes followed by approximately
1 minute of rest between periods than it would be wise to use incomplete rest
periods in training that are similar to those seen in competition.Circuit #1A1 Prowler Push (100
ft)A2 Battling Rope Snap Downs in wrestling stance (20x)A3 Med Ball Rotational Throw (12x each
side)Circuit #2A1 Backward Sled Drag (100 ft)A2 Overhead Sledgehammer Smash on tire (12x each side)A3
Arm Over Arm Sled Pull w/ battling rope attached to sled strapsA4 Bodyweight Walking Lunge
(100ft)Circuit #3A1 Forward Sled Drag (100ft)A2 Rotational Sledgehammer Chops on tire (12x each side)A3 Kettlebell
Swing (20x)A4 Med Ball Shot Put (12x each side)In addition to using these circuits with
athletes, they can also be modified to be used as workout finishers with general fitness
training clients. William Kraemer at the University of Wyoming, collegiate wrestlers participated in three two
minute periods of wrestling. Decreasing the rest periods and/or increasing the number of rounds are
easy ways to improve week to week and month to month. With that being said,
I would like to discuss some effective protocols that I have used to develop combat-like
conditioning for athletes, fitness training clients and myself.ResearchIntense activities lasting 1-3 minutes have been shown
to stress the lactate system, which is crucial to develop in any type of combat
sport. This is the standard I use to rate the difficulty of conditioning sessions to
this day. I will admit that dragging a sled or pushing a prowler can get
the lungs burning a bit and it does make me feel a bit of nostalgia
bringing me back to my wrestling days but it is certainly not the same animal.
I felt like I had gotten run over by a truck (which was ironic because
I think I actually won by decision) and someone had set my lungs on fire.
Feel free to contact him at dcoffin280@comcast.netDave Coffin, CSCS Strength and Conditioning Specialist Premier Sport
and Fitness 508-397-8854 dcoffin280@comcast.net.
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