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Wrestling, Fighting

 

Training for Wrestling, Fighting

The Wrestling, Fighting training plays a very important role in shaping a wrestler, the amount of time he/she spends in training and practicing in summation will show up at their performance.

Wrestling, Fighting, wrestler, wrestlers, wwe, training, equipment, sport, muscle

The Wrestling, Fighting training plays a very important role in shaping a wrestler, the amount of time he/she spends in training and practicing in summation will show up at their performance.

The following steps can be helpful for getting started with Wrestling, Fighting practice:

Work out the posterior chain muscles

The posterior chain is the powerful area of the body that comprises the glutens, and hamstrings, is a key section to concentrate on for overall Wrestling, Fighting performances. There shall be will notice a marked improvement in speed and power in the neutral and bottom positions once strength improves in these areas. Some really good exercises to enhance the posterior chain are good-mornings, stiff-leg dead lifts, dead lifts, barbell squats (bar low on shoulders). For ultimate in working out the posterior chain muscles, reverse hyperextension and the Russian glute-ham-gastroc machine are advised.

Wrestle fast

Wrestlers those that try to move a barbell quickly in their workouts use momentum to help move the weight. To wrestle fast one should minimize the momentum, and maximize the amount of muscle that gets worked by slowing down. It depends on fast or slow one move a weight during the strength training.

Building up the protein

You need to add on proteins rather than carbs, whether you are trying to cut weight or go up a weight class, you need regular feedings of protein. Protein helps to repair and rebuild the muscle tissues. It is vital to keep up protein feedings if you are trying to cut weight unless of course you don’t mind losing muscle and getting weaker. The difference lies in the carbohydrate intake. If you need to lose weight, you should begin slowly dropping carbs, but never completely. You can’t wrestle if you don’t have energy to burn. Carbohydrates are you body’s preferred source of energy.

 

Cardiovascular Training For Wrestlers

When the whistle blows and the match begins it's too late to wonder if you're cardiovascular training is going to carry you through to the end.

Wrestling, Fighting is a high intensity sport. Thus, conditioning for Wrestling, Fighting calls for high intensity training. In addition Wrestling, Fighting not only requires high intensity power output but an ability to sustain this output for up 6 minutes. Cardiovascular conditioning is one of the most important aspects of a wrestler's training but many times...

cardio training, Wrestling, Fighting, grappling, MMA, www.grapplersgym.com

When the whistle blows and the match begins it's too late to wonder if you're cardiovascular training is going to carry you through to the end.

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

In part 1 of this series on cardiovascular training we will look at the body from the heart, muscles, and lungs. Let's take a look at how exercise affect's the body.

When we exercise, our muscles use ATP (adenosine triphosphate) for energy. ATP is the only form of energy the muscles can use. Since this is true, if there was no ATP already synthesized and stored in the tissue cells, you could not perform immediate strenuous work, such as picking up a heavy object, or walking up a flight of stairs. The following events occur in the cell to produce ATP energy: 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. When energy is needed for longer than 30-35 seconds, stored muscle glycogen is broken down to produce ATP. The end product of this process is then converted into Pyruvate which can also be used for ATP production in the presence of oxygen.

So what does that mean to our bodies? 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. The rate of breathing is extremely labored at the onset of aerobic exercise because the heart is not yet beating fast enough to provide an adequate volume of oxygenated blood to the working muscles, and the lungs are trying to compensate until the heart does catch up. Once the heart catches up and can provide sufficient oxygenated blood, the respiration decreases, when this happens its called getting your second wind. With that in mind, 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.

The Energy Delivery Systems

During the course of a Wrestling, Fighting 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 (also referred to as VO2 Max). 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. In part 2 of our series on cardiovascular training we will focus on what exercises provide the best results for wrestlers and how to prepare your training for the upcoming season.

 

Cardiovascular Training For Wrestlers Pt 2

The whistle has blown marking the end of the first period of your match. Your heart is racing and you can hardly breathe. You have been running 2 miles everyday just like your coach and dad told you to. So why are you tired after only 2 minutes? Running long distance conditioning works the body's aerobic energy system to use energy over a long period of time, where with Wrestling, Fighting we are required to sustain high levels of energy very quickly and recover in a short period of ti...

cardio training, Wrestling, Fighting, grappling, MMA, www.grapplersgym.com

The whistle has blown marking the end of the first period of your match. Your heart is racing and you can hardly breathe. You have been running 2 miles everyday just like your coach and dad told you to. So why are you tired after only 2 minutes? Running long distance conditioning works the body's aerobic energy system to use energy over a long period of time, where with Wrestling, Fighting we are required to sustain high levels of energy very quickly and recover in a short period of time.

As much as a wrestler needs to have heart on the mat to win, they also need to condition the heart long before the match begins. A strong, well-conditioned cardiovascular system (heart and blood vessels) will enable the body to receive more oxygen and a higher volume of blood with every pump of the heart. It will also allow the wrestler to sustain a high level of exertion for a long time. Obviously, such cardiovascular conditioning will enhance both the youngster's health and their Wrestling, Fighting performance. In part 1 of our series on cardiovascular training we learned how the body is affected during exercise. We learned how our body uses ATP for energy and how aerobic training helps us to recover from anaerobic bouts of exercise. When we talk about training we are not trying to take any thing away from what coaches are doing during practice only explaining how training affects the body.

In part 2 of our series on cardiovascular training we have made a change to our program so we can take a deeper look at cardiovascular training by going inside the different types of endurance that we as wrestlers use.

What is the objective of endurance training for wrestlers?

In a sport that many spectators characterize as sudden, explosive attacks and counterattacks that are executed on a repeated basis for duration up to 6 minutes or until an opponent has been pinned, the need for endurance training is simple, to develop the energy production system(s) to meet the demands of a Wrestling, Fighting match. It has been documented that the average Wrestling, Fighting match has an explosive attack executed approximately every 6-10 seconds. For top level athletes endurance training is just as important as training for technique. When it comes to a Wrestling, Fighting match, weekend tournament wrestlers who lack good muscular endurance and aerobic/anaerobic conditioning will start to tire as they wrestle in the later rounds.

What types of endurance are there?

Endurance is the ability of your body to maintain a high quality of work in the face of fatigue. There are 4 major types of endurance, aerobic endurance, anaerobic endurance, speed endurance, and strength and power endurance. All 4 require a good sound aerobic conditioning level to maintain them.

Aerobic Endurance

Aerobic means "With Oxygen." During aerobic exercise the body is working at a level that the demands for oxygen and fuel can be met by the body's intake. Physiological adaptations to aerobic exercise involve some of the following:

Respiratory System:

Enhanced Oxygen exchange in the lungs
Improved blood flow throughout the lungs
Decreased submaximal respiratory rate
Decreased submaximal pulmonary ventilation
Cardiovascular System:

Increased cardiac output

Increased blood volume, red blood cell number, and hemoglobin concentration Decreased resting heart rate.

The basis for almost any sports conditioning program is good aerobic capacity. As we mentioned before a good solid post-season and off-season aerobic conditioning program will be the foundation for the upcoming season. So what does all this mean to a wrestler? Having a good solid aerobic conditioning level will ensure that your heart beats slower but stronger, moves greater volumes of oxygenated blood (which is important for your muscles), and you breath slower.

Anaerobic Endurance

Anaerobic means "Without Oxygen." During anaerobic exercise at maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles rely on stored reserves of fuel. Few sports display the anaerobic stress that Wrestling, Fighting does. The majority of the body s musculature is subject to prolonged, short bursts of high intensity efforts during the course of a match.

To ensure that wrestlers have the anaerobic capacity to compete, let's look at what anaerobic endurance is and how it affects the body. Anaerobic endurance (capacity) refers to the maximal amount of energy that can be produced during the first 15-90 seconds of all out effort. The major limitation on anaerobic capacity is the build up of lactic acid in the working muscles, a by-product of metabolism when the demand for oxygen in the working muscles is not met. Lactic acid causes the muscles to fatigue by disrupting biochemical reactions that produce energy for muscle contraction (The feeling you get in your forearms and lower back during and after a match). The effect of training for anaerobic endurance is to increase the muscles tolerance to lactic acid so that there is a corresponding resistance to fatigue.

Speed Endurance

Speed-endurance training improves your ability to tolerate increased amounts of lactic acid in your system and lessens your feelings of fatigue as you wrestle at high intensity. High speed drilling is a good way to develop speed endurance and when incorporated with chain matches or grind matches, will also help develop high levels of anaerobic conditioning. Running, swimming, bicycle riding at high speeds or for a given distance or time will also help increase your tolerance for lactic acid buildup.

Strength Endurance/Power Endurance

Strength endurance is the specific form of strength displayed in activities which require a relatively long duration of muscle tension with minimal decrease in efficiency. There are two types of strength endurance, dynamic strength-endurance, and static strength-endurance.

Dynamic strength-endurance is best known for movement during swimming, running, or rowing, where there is a repetitive motion executed in short rest intervals.

Static strength-endurance is associated with activities where it is necessary to exert isometric tension of varying magnitude and duration.

An example of when strength endurance for Wrestling, Fighting matters most is late in the 3rd period. You shoot a single leg takedown and your opponent sprawls down hard on your back. Pulling the leg into your body and being able to stand up with it to finish your move when your tired requires endurance. You will see many wrestlers slowly start to flatten out and not have enough static strength-endurance to hold the leg and keep their body upright.

Power endurance is another specific form of strength training that involves the recruitment of fast twitch fibers over a prolonged period of time. As mentioned above, anaerobic conditioning improves resistance to fatigue in a time frame of 15-90 seconds of all out effort; in the same way power endurance training can shorten the recovery time needed to produce explosive movements over a prolonged period.

An example of power endurance in Wrestling, Fighting is the ability to take that last second shot with extreme explosiveness to win the match and avoid going into overtime even though you are dog tired. Another example, outside of Wrestling, Fighting and inside the weight room, is when a person is doing box jumps. If you have an athlete perform 40 continuous box jumps, by about 10 or so (depending on the height of the box) that athlete will start to slow down (the extreme opposite of what we are trying to accomplish with box jumps) and probably have cut his shin on the edge of the box because of the inability to produce power past a certain point. Instead of doing 40 continuous jumps we would rather prescribe 10 sets of 4 or 8 sets of 5 jumps, hardly ever needing to go over reps of 5 unless utilizing a kettlebell, with rest in-between. You could say it's kind of like interval training but with explosive and/or ballistic movements (kettlebell swings, Olympic lifts, plyometrics, etc.)

In conclusion, cardiovascular training for wrestlers is more that just running 2 miles or riding your bike around the block. As you are starting to see, Wrestling, Fighting is about anaerobic conditioning. Aerobic conditioning plays a major role in providing a good solid foundation for cardiovascular training but it s the anaerobic weight training and conditioning that will carry you to the top of the podium.

In part 3 of our series we will take what we have learned about the body and endurance and use it for designing your own Wrestling, Fighting workouts to help you become the best conditioned wrestler on the mat.




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