Transcript Strength & Conditioning for Wrestling L. Patrick Borkowski Coordinator, Strength and Conditioning United States Olympic Committee Athletes First Presentation Overview • Impact of the new rules • Periodisation of.

Strength & Conditioning
for
Wrestling
L. Patrick Borkowski
Coordinator, Strength and Conditioning
United States Olympic Committee
Athletes First
Presentation Overview
• Impact of the new rules
• Periodisation of Training
• Specific Phases
• Special Considerations
• Conditioning Aspects
• Question / Answer
Athletes First
Impact of the New Rules
• Shorter periods
• Higher intensity
• Less grinding, more explosive
• Best of three
• Even higher intensity
• Single day tournament
• More matches, less recovery time
Athletes First
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
Force – Velocity
Relationship
Athletes First
Periodisation
• Manipulating training volume and intensity
• Systematically
• 3 Week window for true peak performance
• Olympics, World Championships
• Parallels wrestling periodisation
Athletes First
Periodisation
• Base Conditioning
• 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
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
Athletes First
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
Athletes First
Athletes First
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
Athletes First
Athletes First
Special Considerations
• Complex Training
• Potentiation
• Workout Guidelines
Athletes First
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
Complex Training
• Examples
• Back Squat
• Bench Press
• Pull – Ups
• Hang Clean
• Power Jerk
Athletes First
Box Jumps
MB Chest Throw
MB Woodchoppers
Vertical Jump
Broad Jump
Hang Clean / Vertical Jump
Athletes First
Power Jerk / Broad Jump
Athletes First
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
Complex Training
• Must not be fatiguing
• Initial exercise performed in explosive manner
• Advanced technique, requires a solid strength base and
lifting experience
Athletes First
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
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
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
Planning Out The Year
• Hypertrophy 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
Questions ??
L. Patrick Borkowski
Coordinator, Strength and Conditioning
United States Olympic Committee
Athletes First