Strength

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Strength Conditioning for Wrestling

• L. Patrick Borkowski
• Strength and Conditioning
• Acrobat Combat Sportfolio
• USOC Performance Services

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Presentation Overview

• Impact of the new rules
• Periodisation of Training
• Specific Phases
• Special Considerations
• Conditioning Aspects
• Question / Answer

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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

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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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Force Velocity Relationship
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Periodisation

• Manipulating training volume and intensity
• Systematically
• 3 Week window for true peak performance
• Olympics, World Championships
• Parallels wrestling periodisation

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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

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Periodisation

• Conjugated Training
• Specific Emphasis
• Include all characteristics

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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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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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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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Special Considerations
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Workout Guidelines

• Always use proper technique on every exercise!
• Almost every athletes weight trains its 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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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.
• Conjugated Approach

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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 13 15
• Anaerobic Glycolysis 12
• Aerobic Glycolysis / Oxydation 11
• Begin workouts with shortest, most explosive
  drills first

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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)

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Questions ??

• L. Patrick Borkowski
• Coordinator, Strength and Conditioning
• United States Olympic Committee