Conditioning for Wrestling Notes

Cardiovascular conditioning is one of the most important aspects of a wrestler's training but many times we see wrestlers during the season running for miles only to find themselves tired after the first minute of a match. Many wrestlers ask why this is; the answer is simple, they are training the wrong energy system.

First, there are about 4 seconds worth of ATP already stored in the cells. After this period of sustained muscle contractions ATP in the working muscle is exhausted and the cells resort to the use of Creatine Phosphate and ADP to create more ATP which can provide energy for about another 25-30 seconds.

Therefore, the cell has a total combined storage of energy available to last up to about 30-35 seconds during sustained muscle contraction before the cell must resort to the conversion and use of stored muscle glycogen.

Well since the heart and lungs are somewhat slow in delivering oxygen during the onset of aerobic activity, the pyruvate is used for energy until the heart and lungs catch up and can keep up with the oxygen demand.

During the course of a wrestling match both the aerobic and anaerobic energy systems are called upon to supply the energy demand. When an athlete trains by running 2 miles a day they are training their aerobic energy system

This system is considered to be the basis for all athletic conditioning. For wrestlers a good solid aerobic training program during the off-season will prepare them for the more intense demands of the season.

It's good to remember that recovery from anaerobic exercise occurs through the aerobic system, so that throughout a match, at those times when the intensity may be decreased, the aerobic system will provide the energy to renew the aerobic system.

-- http://www.bodybuilding.com/fun/grapgym1.htm

Comment: Sounds like wrestlers are an intelligent type when it comes to training. This guy has a calculator on his page to help you calculate your personal VO2 Max rating.

You've got to train hard to be successful, but the time for hard, burnout training is not the week before the event. Marathoners, for example, begin tapering two weeks before an event, and typically only do easy running for the last 7 to 10 days.

If the athlete had a 5 day tapering schedule before (the event) and felt great 1 week after the fight, then the next time he should have an honest (i.e. not too strenuous) 12 day taper prior to the next competition

-- http://www.grapplearts.com/Overtraining-Article.htm

The long-distance phase. Running a long distance at seven to nine m.p.h. (about an eight-minute mile) will raise the heartbeat rate to about 150 beats per minute. The heart must reach this level for at least 15 minutes for any positive improvement in endurance. This type of training should be done on alternate days on a soft surface to prevent shin splints and foot injuries.

The jog and stride phase. The second stage of the endurance program requires alternate jogging and striding over a long distance without a rest period. This kind of training is done over two to three miles with the athlete doing alternate stages of jogging 200 yards and striding 200 yards. The important point is that there is no rest period over the entire distance.

The interval training phase. The third stage of the endurance program is speed work at a given pace with a timed rest period. The athlete is required to run distances of 120-220 yards, with a rest period in the range of 30-90 seconds.

-- http://www.bobbydouglas.com/insight.html

was the total skeptic. Not only had I lifted weights for years, but after 21 years in the martial arts, I thought I'd seen it all. So I just didn't believe Matt Furey when he said you can get kick-butt fit with bodyweight calisthenics. I could bench 400 and squat 625. So there's no way that I was going to fall for something so "simple."

-- http://www.combatwrestling.com/combatconditioning.html

There are three main areas that should be focused on most of the year, but especially during the autumn months. These include running, lifting, and drilling. Your preseason running should become a routine. If you haven’t been training lately, begin jogging a mile and build up to running 2-3 miles. The distance isn’t as important as improving your cardiovascular base, and increasing your aerobic conditioning level. Try to better your time everyday, even if it’s just a little bit. Set a goal to run two miles in under 15 minutes. Once you are there, you should begin adding in some sprint work. Keep in mind that you must run the two miles first, and then finish with sprints.

As I have mentioned in a previous article, I like to vary the sprints. If inside, I enjoy what I simply call “jogs and sprints”. In the gym, you sprint the long side and jog the short side. This should be done 10-20 times. When working on the treadmill or aerodyne, I recommend intervals. Over the preseason, you set a work to rest ratio and strive to improve as you get into shape. Initially you may use a ratio of 1:2. This involves sprinting at 8-9mph for a minute and then going with a slow jog for 2 minutes. As your cardiovascular fitness improves, adjust your ratio accordingly so that you work 1:1.30, 1:1, etc.

-- http://wiwrestling.com/2004/training/deroehn/03.htm

Comment: The pace per mile in the world record (track) for 2 miles is 240 seconds per mile. The world record for the mile (track) is 223 seconds. Thus 0.93 times seconds per mile in a 2 mile equals expected seconds per mile in a mile. Thus people who can run 2 miles in 900 seconds, 15 minutes, 450 seconds per mile, can be expected to be able to run one mile in 418 seconds, which is 6 minutes and 58 seconds.

Anaerobic endurance (capacity) refers to the maximal amount of energy that can be produced during the first 15-90 seconds of all out effort.

-- http://www.bodybuilding.com/fun/grapgym2.htm

You should still be running 4-6 times per week. Since you are working towards getting your lungs back and trimming fat, the focus should be on more distance. Runs should last between 20-60 minutes. At least once each week, get out and run a solid 5-7 miles.

-- http://wiwrestling.com/2004/training/deroehn/05.htm

A common phrase in today's athletic community is "sport-specific training". Well guess what, boxers can make their running program more "sport-specific" by training around the work-to-rest ratios of an actual bout. This form of running is often referred to as interval training. Essentially, it consists of running hard for the duration of a round, for example 2 or 3 minutes, depending whether you are amateur or pro. Your rest period will consist of approximately the same rest period you have between rounds. If you are fighting 4 rounds, a good program will consist of 5 intervals. Pros training for longer bouts will increase the number of intervals. It is a good idea however to keep the maximum number of intervals somewhere around 8-10 to avoid overtraining.

This program should only be performed 2 or 3 times per week. On "off" days, it is a good idea to return to the traditional form of roadwork, via a nice 2-4 mile run. The longer runs are still important as they enable your body to endure the harder interval work. These sessions should still be run with a brisk pace. When you train, you must train hard, or do not train at all. Most boxers should be able to maintain a 6 or 7-minute per mile pace, depending on the distance of the run. I like to see all fighters run 2-miles in 12 minutes or less. This is a good measure of general fitness.

-- http://www.rossboxing.com/thegym/thegym1.htm

ENDURANCE PROGRAM
The long-distance phase. Running a long distance at seven to nine m.p.h. (about an eight-minute mile) will raise the heartbeat rate to about 150 beats per minute. The heart must reach this level for at least 15 minutes for any positive improvement in endurance. This type of training should be done on alternate days on a soft surface to prevent shin splints and foot injuries.

A stronger heart will be able to pump blood to the muscles and waste material will be eliminated from tissue more rapidly. The long-distance phase should cover the first four weeks of a conditioning program or preseason workout.

As your heart becomes stronger, more oxygen will be transferred through the blood system into the muscles. This will help prevent early fatigue. As your mind adapts to an increased workload, you will be able to ignore the discomforts that precede fatigue. Willingness to accept pain complements your efforts to sustain grueling activity.

The jog and stride sequence prepares your body for intense efforts after short recovery periods. You begin to train through the "pain threshold" and to develop mental toughness.

The interval training phase. The third stage of the endurance program is speed work at a given pace with a timed rest period. The athlete is required to run distances of 120-220 yards, with a rest period in the range of 30-90 seconds.

-- http://www.dakotagrappler.com/path_to_the%20_top.htm

Comment: I found these paragraphs verbatim, on another page. Someone is copying someone, this happens alot on the web. They copy entire pages and sites without giving credit or a link, I copy paragraphs, and provide a link to where I got the paragraphs from. I try not to copy so much that it gets to the point where the page the material was taken from becomes an anachronism. An alternative would be to paraphrase internet sources, and not give credit, such might look good, but it would be unfair and dishonest.

Zach: Conditioning is huge with these athletes because a wrestling match can be six minutes of pure hell and a Grappler or MMA fighter can go for five minutes anywhere up to thirty minutes! We work on getting stronger using max effort work, but after that we move very fast. Often times performing two exercises back to back, either same muscle or opposing muscles. Strength endurance and power endurance is very important for combat athletes - it is often times in the final stages of a fight or match when one athlete becomes less effective in capitalizing on their moves.

-- http://www.elitefts.com/documents/interview_with_zach.htm

Question:
How much running did you (Dan Gable) do in your everyday routine (miles)?

Dan's Answer:
Always ran as part of my training. After warming up, hard running is the name of the game. Normally 2-3 miles consisting of a tough run 1 ½ -2 miles and another mile of heavy work and sprints is the normal routine. Heavy work, mean hills, stairs, etc.

Question:
I currently compete in judo after a past life in wrestling. I know about the benefits of interval running for conditioning. However, the distances and rest intervals vary widely. Given the reputation your wrestlers had for unsurpassed conditioning, what do you consider the ideal distances and rest periods for this type of training? Thank you for your time.

Dan's Answer:
A good warm up period, followed by a hard 1 ½ mile run; then after 1-2 minute rest a series (5) good 300-400 yd. Sprints or hills with less than a minute rest in between. Topping this off with shorter sprints 50-100 yarders (5-10), 15 sec. Rest in between, ending with 2-3 piggyback walks with a partner for 50 yards would be ideal. The key is your intensity during these exercises. Gradually work into something like this otherwise you’ll have no foundation built and end up injured.

-- http://www.iptv.org/wrestling/answer.cfm?AskCategory=Fitness-Nutrition

Try running as fast as you can for a full 5 minutes up a steep grade with 10kgs strapped to your back if you want to take your legs and cardio vascular system into another zone. The next day you will know about it. But this practice has brought my time for running a mile on the flat down from 6 minutes 12 secs to 5 minutes 4 secs.

-- http://www.abcbodybuilding.com/forum/showflat.php?Cat=0&Board=chat&Number=1129950&page=0&fpart=3

The wrestler’s energy needs are anaerobic and explosive, and aggressive weight training is a solid means to that end. Don't think that 3 mile runs are sufficient training for this sport.

-- http://www.pelhamwrestling.com/HealthTips.htm

I am also a big fan of your advocacy for sprinting. I ran sprints in high school track and here a few years ago decided to jog in order to lose a few pounds. I do not have the body type for LSD and my body reminded me of that. Even after running 2-3 miles 3-4 times weekly, I never felt like I had the wind that I did when running wind sprints in football or sprint workouts in track

-- http://www.mattfurey.com/bodyweight_exercises_043004.html

5:30 AM Interval runs. At his best, (boxer) Tommy (Morrison) could run 3 miles in 18:16. He could also do 6 half-miles with one minute rest intervals in under 3 minutes for each half-mile.

-- http://www.ringsidereport.com/newman11022004.htm

A non-championship (Ultimate Fighting Championships) bout consists of three five-minute rounds, while a championship match goes five rounds; both have one-minute rest periods between rounds

-- http://www.muscle-fitness.co.uk/401.html

Wrestling is the hardest sport. Bar none. Oh sure, you swimmers do 5000 meters at practice. My wrestling team runs 3 miles (close enough to 5000 meters) at 6:00 A.M. doing timed laps (80 seconds a lap). Then, after wrestling practice (2 hours) where you do nothing but intense drilling and several 6 minute matches (note: 6 minutes of straight wrestling), you do more sprints on the track. 8 laps. Under 90 seconds each lap (granted we do have a short break in between laps).

-- http://www.ubersite.com/m/21900

Basketball, football, gymnastics, boxing, track and field events under one mile, soccer, swimming events under 400

yards, volleyball, wrestling, and weightlifting are all sports that require the majority of training time spent in anaerobic

activity. Long distance and ultra-endurance running, cross-country skiing, and 1500+ yard swimming are all sports

that require aerobic training at levels that produce results unacceptable to other athletes or individuals concerned with

total conditioning or optimal health

-- http://64.233.161.104/search?q=cache:cABWGSOTSUwJ:www.adamtraining.com/reports/AdamTraining_CrossFitFoundations.pdf+wrestling+conditioning+mile+minutes&hl=en&start=81

(Cheerleader) Tryout Requirements
VARSITY COED
Females
Conditioning Time Mile – under 9 minutes
Tumbling Standing BHS, Standing BT, 1 Running Pass
Jumps Toe Touch, Herkie, Double Toe Touch
Stunting Required: Chair, Hands, Extension 360, Toss Shoulder Stand
Optional: 2 stunts lib or better
Males
Conditioning Time Mile – under 8 minutes; Lifting

Fighting amateur NHB on Sept 10th and MT on the 17th have been training for two weeks so far

Here is the description of what I do

-Run 30 mins at high speed (8 min miles slowest)

-- http://www.sherdog.net/forums/showthread.php?s=1b88d61c4400e7dc3f3fb7d4f58cf0cb&p=6783534#post6783534

have been known to wrestle on occasion. I am not talking WWF wrestling like Hulk Hogan, but rather Greco Roman and Freestyle. So I have been researching a typical wrestling workout for you to use and adapt

2 MILE RUN If you can't make 2 miles in 15 minutes, start off with one mile slowly and work your way up to 2 miles - faster and faster.

10 100-YARD SPRINTS Take it easy on your first day. Cool down and stretch out - but before you do, grab the jump rope and jump for a couple minutes to come down off your high intensity level.

-- http://www.teenbodybuilding.com/pope5.htm

Wrestling is a high intensity sport. Thus, conditioning for wrestling calls for high intensity training. In addition wrestling not only requires high intensity power output but an ability to sustain this output for up 6 minutes.

-- http://www.amateurwrestler.com/training/cardio-training1.html

The basic rules and scoring procedures for freestyle and Greco-Roman are the same, as determined by the Fédération Internationale de la Lutte Amateur (FILA), the international wrestling federation. Olympic-style wrestling bouts consist of a one-period, 5-minute match.

The National Collegiate Athletic Association (NCAA) supervises college wrestling, while the National Federation of State High School Athletic Associations (NFSHSAA) governs high school wrestling. The NCAA collegiate-style bout is 7 minutes long, with a 3-minute first period followed by two 2-minute periods. Bouts that are tied at the end of regulation go into an overtime period. High school matches are 6 minutes long, with three 2-minute periods.

-- http://www.cnenigeria.com/sports/wrestling.htm

International wrestling bouts, whether freestyle or Greco-Roman, have two periods of three minutes each

In the United States, the National Collegiate Athletic Association (NCAA) and other collegiate athletic associations supervise college wrestling at their respective member schools. The National Federation of State High School Associations (NFHS) governs high school wrestling. A collegiate-style bout is 7 minutes long, with a 3-minute first period followed by two 2-minute periods. Bouts that are tied at the end of regulation go into an overtime period. High school matches are 6 minutes long, with three 2-minute periods.

Going into the (Olympics wrestling) 30 second rest between periods there was a real sense that Slay could pull the upset.

-- http://www.themat.com/coachescorner/pressdetail.asp?aid=883

The winner of a bout will be the wrestler who wins 2 out 3 periods. Each period will start at 0-0 and last 2 minutes for Juniors and Seniors, and 1:30 minutes for Schoolage and Cadets, the rest between periods will be 30 seconds.

-- http://www.amateurwrestler.com/news/fila-coaches-seminar-2004.html

High school wrestling matches consist of three two-minute periods; there is no time between periods.

-- http://www.msjhs.org/sports/wrestling/match.html

Is it possible for old dogs to learn new tricks?
That’s also the question that could be posed to at least six veterans of Olympic-style wrestling who were among the 21 competitors who won U.S. National championships, April 29-30, in Las Vegas.

Daniel Cormier, the 211.5-pound men’s freestyle champion did not believe the 30-second intermission between periods provided that much rest time.
“It’s not much of a break,” said Cormier, who only went to three periods once in five matches. “Thirty seconds doesn’t help you that much. If a guy is dead-tired, he’s going to be dead-tired even after he gets a 30-second break.”
The current set-up is also like multiple sprints, instead of a couple long runs considering a weight class is decided in one day with only a 15-minute resting period between matches.

-- http://www.win-magazine.com/active/archives/v11i9%20stuff/NATIONALSFEATURE.html

ARTICLE 27 - DURATION OF BOUTS

The duration of (AAU) bouts is fixed as follows:

For Tots and Bantam Divisions, two 90-second periods with a 30-second rest between periods
For Midget, and Novice Divisions, two 2-minute periods with a 30-second rest between periods.

NOTE . . . Tots, Bantam, Midget, and Novice divisions are not FILA age categories.
For Schoolboy, and Cadet Divisions, one 4-minute period.
For Elite, Espoir and Senior Divisions, one 5-minute period.
For Masters Division, two 2-minute periods with a 1-minute rest between periods.
For Masters Division of age 60+ two 90-second periods with a 1-minute rest between periods

-- http://www.aausports.org/sports/wrestling/filaRules.htm

The Length of the Match

High school wrestling matches consist of three periods; there is no time between periods.

1^st Period – 1 minute

Wrestlers start in a neutral position.

2^nd Period - 1 minute 30 seconds

One wrestler has the choice of selecting up(offensive), down(defensive), neutral, or deferring his choice until the third period.

3^rd Period – 1 minute 30 seconds

-- http://www.unit5.org/cooperdm/wrestling/WrestInfo.htm

Posted - 02/08/2005 : 2:34:28 PM
im a little confused about the new rules for international wrestling

Periods are 2-minutes each with a 30-second rest between periods.
There are 3 periods to a match.

Depending on the age group and sanctioning organization, matches can be from two 1 minute periods with a rest to one five-minute period without rest. For local PAWF competitions, Bantam, Novice, Midget and Schoolboys are now (1) three-minute period. Cadets, Juniors, Women and Open division matches consist of (2) two-minute periods with a 30 second break between periods. Overtime for both age groups is 3 minutes.

-- http://matrixwrestlingclub.tripod.com/id30.html

There are two periods instead of three. Peewees, Bantams, & Midgets have two 1 ½ minute periods. Novice, School Boy & Cadets have two 2 minute periods. There is a 30 second break between periods.

-- http://www.reardan.org/HiFlyers/2004/FAQ%20for%20Freestyle.htm

Midget, Novice, Schoolboy and Cadets will wrestle 2-2minute periods with a 30-second rest between periods.
Juniors will wrestle 2 -3minute periods with a 30-second rest between periods.

-- http://www.wiwrestling.com/2004/event/details/eventarchivepage.html

Changes in international rules since the 1996 Games include the shift in match length from one five-minute period to two three-minute periods (with a 30-second break between periods). Also, fans might notice that wrestlers now must tape their shoelaces to avoid delays for retying laces

-- http://64.233.161.104/search?q=cache:dL35GF9N_zQJ:www.amarillo.com/stories/062300/spo_060-2579.shtml++wrestling+rules+%2230+second%22+period+periods+%22between+periods%22+-hockey+-polo&hl=en

RULES: NYS High School Rules & Double elimination
Periods 2-1-1 with a 30sec rest between periods

-- http://masswrestling.com/cms/forum_viewtopic.php?25.3801

Length

SECTION 1. A match shall be conducted in each of the 10 weight classifications between wrestlers of the same weight class. Matches shall be seven minutes long, divided into three periods, with the first period three minutes and the second and third periods two minutes each. Multiple matches may be less than seven minutes long (double duals, quadrangulars, tournaments, etc.). Matches less than six minutes long shall not be included on a wrestler’s official NCAA Individual Season Wrestling Record Form. (See 1-16.)

Length of Matches

SECTION 7. For dual meets, all matches shall be seven minutes long, divided into three periods, with the first period lasting three minutes and the second and third periods, two minutes each. The time of the match is continuous, except when the referee stops or starts a match. Multiple dual meets and tournament bouts may be less than seven minutes long and divided into three periods. (See 1-1.)

Calling Timeouts. Only the referee may call timeouts. Additionally, the referee shall have the prerogative to stop the match to determine the presence of an injury to a contestant before starting the injury time or recovery time.

-- http://www.ncaa.org/library/rules/2005/2005_wrestling_rules.pdf

Comment: I spent an exorbitant amount of time trying to find out what the timeouts between rounds are in NCAA wrestling. Answer: there are no such timeouts; this was hidden away in the NCAA rulebook: "the time of the match is CONTINUOUS".

Comment: the NCAA rule-book is a great source for learning how to trash an opponent with illegal moves, say in an informal fight. Hey if you are too noble for such, it is still a great place to learn about these illegal moves so as to know how to defend yourself against them.

Combat Conditioning : Matt Furey (revised 2003)
This book has very little reading but is laid out more as a series of 2-page descriptions of various BWEs (pictures along with text descriptions). Matt Furey emphasizes 3 exercises which he calls The Royal Court: Hindu push ups, Hindu squats and the wrestler's neck bridge. He deserves credit for effectively "importing" the Hindu push ups and Hindu squats here in the western world where they've been popularly practiced by eastern martial artists and wrestlers for centuries. However, I hesitate to endorse his strong emphasis on the wrestler's neck bridge (back bridging supported only on feet and forehead) because there is still a lot of controversy and disagreement in the fitness community over this exercise's health benefits and risks. The book is very "purist" in only including exercises that require no equipment whatsoever. The primary focus is on conditioning for wrestling and remains one of the more comprehensive collections of BWEs I've seen in a single volume.

-- http://www.calpoly.edu/~mkight/bwe/recommen/

Sprinting Work-Outs

Occasionally, you should throw in some long-distance running to vary your work-outs. This will keep your body from wearing down from constant sprinting. You can also vary your work-out by trying different sprinting exercises:

1. Run, jog, sprint--Run at a high pace for 20 seconds; jog for 20 seconds; sprint for 20 seconds. Continue this for 20 minutes

2. One minute sprints--Sprint for one minute, rest for one minute. This is a good exercise with a partner - take turns sprinting for one minute

3. 100-10-100--Run one sprint of 100 yards, 95 yards, 90, 85, 80, etc down to 10. Then work back up, running one sprint of 10, 15, 20, etc.

4. Line sprints--Run on a basketball court for this one. Start on the end line, run to the free throw line and back. Then run to the mid-court stripe and back, etc.

Run the length of a match

It's as simle as it sounds. Get warmed up, and run as hard as you can for six minutes. The object here is not to run a specific distance, so don't try to pace yourself in this exercise. Just sprint as hard as you can. Obviously, you will slow down. Just keep sprinting through the fatigue.

-- http://www.thewrestlingmall.com/specialinterests/tips/endurance/run.asp

Workout #10

Sprint Drills

Quite simply, this is a sprint workout. Do each sprint 2 times.

-sprint 50 yards under 8 seconds

-sprint 100 yards under 18 seconds

-sprint 200 yards under 38 seconds

-sprint 400 yards under 1 minute and 18 seconds

-- http://www.txusawrestling.com/dwdowning/wit10.htm

Workout #4

Ping Pong and Shuttle Sprint Drills

These two drills are conditioning drills. They can be workouts on their own as I have written them, or they can be lengthened to be more challenging, or shortened if you want to add them to a lift or a wrestling practice.

Ping Pong Drill

-set up 2 cones 30 yards apart

-sprint down and back as fast as you can, touching the cones each time, for one minute

-the goal is to make it down and back 5 times within the minute

-go 6 times for one minute each

Shuttle Sprint Drill (also known as suicides)

-sprint 10 yards and back, 20 yards and back, and 30 yards and back

*this is approximately from a basketball baseline to the free throw line and back, to the half court line and back, and to the far side free throw line and back

-do these sprints 8 times, with breaks-depending on your conditioning level, you should give yourself either the same amount of break time as it takes you to finish the sprints, or you can give yourself twice as long for the break as it takes to finish the sprints

-- http://www.txusawrestling.com/dwdowning/wit4.htm