Is wrestling a six-minute match the identical as working a marathon? Is wrestling a six-minute recreation like working a 5K? Not but. Typically wrestlers run quite a bit to organize for the combat solely to seek out themselves “gassed” earlier than the match is even half over. So what’s a wrestler to do? I’ll talk about some cardio choices in the case of wrestling conditioning.
First, wrestling is primarily an anaerobic sport. Anaerobic means “with out oxygen”. The combat depends primarily on the ATP-PC and glycolytic vitality methods. The ATP-PC vitality system offers vitality for roughly ten seconds of train. Think about an athlete on a monitor sprinting 100 meters. The glycolytic vitality system offers vitality for train lasting about ten seconds to 2 minutes. Think about a wrestling match the place you management your opponent for some time, then shoot explosively for an out. There are a number of explosive bursts in a wrestling match. The combat is virtually 100%anaerobic train. In distinction, working a marathon represents about 98%cardio train. So why prepare like a marathoner in case you are a wrestler?
Some trainers imagine that LSD (lengthy and gradual working) is an cardio base. It’s believed that primary cardio coaching improves the anaerobic work that can observe later within the conditioning program. Different trainers dispute this notion. Some trainers imagine that regular state cardio like jogging can rid the physique of waste and pace restoration after heavy power coaching. Different trainers additionally dispute this notion. Trainers who don’t favor regular state cardio usually want some sort of HIIT (Excessive Depth Interval Coaching). HIIT sometimes includes intervals of excessive depth exercise alternating with intervals of low depth exercise. For instance, one might alternate sprinting for thirty seconds and jogging for thirty seconds for a chosen time period.
Some potential advantages of steady-state cardio:
- Construct an cardio base that can enhance your anaerobic train in a while
- Enhance your work capability (i.e. construct a much bigger fuel tank, as Matt Wiggins would say)
- Elimination of waste from the physique after intensive power coaching
- Fast restoration after intense power coaching
Some potential drawbacks of steady-state cardio:
- Regular state cardio trains gradual twitch muscle fibers (as a wrestler you need quicker twitch muscle fibers that are answerable for power, energy and pace)
- Elevated manufacturing of cortisol which may result in muscle loss
- Overuse accidents (e.g. knees)
- Could take a very long time
Some potential advantages of HIIT:
- Tends to develop quick twitch muscle fibers
- Anaerobic coaching can develop aerobicsand anaerobic capacities
- Shorter length / much less time
Some potential disadvantages of HIIT:
- Could lead to CNS exhaustion (i.e. overtraining)
- Can result in anaerobic overwork for those who additionally power prepare and do quite a lot of laborious wrestling (once more resulting in overtraining)
Kinds of cardio to contemplate:
- Regular state or LSD (gradual lengthy distance)
- Tabatas (one other type of HIIT that has turn into extremely popular)
- HOC (i.e. Excessive Octane Cardio – combining working with body weight or dumbbell workouts)
- Hill sprints
- Circuit Coaching (e.g. Working Class Cardio by Matt Wiggins – no working concerned)
Factors to contemplate:
- Coach Ian King has had success with athletes during which he has fully given up cardio coaching of their coaching
- When Dr Fred Hatfield was put in command of boxer Evander Holyfield’s conditioning previous to his combat with Buster Douglas in 1990, he gave up all roadwork (lengthy and gradual working) of Evander’s conditioning program.
- Wrestling is above all an anaerobic sport (i.e. with out oxygen)
- Regular state cardio may be good for restoration
- Regular state cardio may be good for those who’re out of practice
- If you’re power coaching and struggling laborious in apply, do not overdo interval coaching.
- Regular state cardio can assist enhance your work capability (i.e. constructing a much bigger fuel tank)
As you possibly can see, cardiovascular coaching for wrestling is sophisticated. You might wish to do an extended run within the off season and change to interval coaching when the season begins. Study in regards to the completely different cardio conditioning choices out there to you.
Let me go away you a reminder – a wrestling match shouldn’t be like working a marathon.