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Wrestling is highly dramatic and volatile when it comes to energy expenditure. Although one will always remain active, the blitzes of intense actions are unpredictable and are based on a great multitude of factors, including the level of the competition, your wrestling style and that of your opponent, and the weight class. To quantify the exact parameters is difficult, but we know roughly what we are getting ourselves into. In this video, we will go through all major parameters of wrestling endurance based on up-to-date scientific research.
0:00 Introduction: Endurance Training for Wrestling In this video, the host discusses endurance training for wrestling and aims to answer common questions about training methods. 0:05 Common Questions The video will address common questions such as choosing training methods, high-intensity intervals vs. steady state cardio, and the selection of equipment like assault bikes or circuit training. 0:19 Defining Endurance Endurance is defined beyond cardio, encompassing various energy systems including aerobic, ATP-PCR, and glycolytic anaerobic systems. 1:16 Wrestling: Both Aerobic and Anaerobic Wrestling involves both aerobic and anaerobic elements, with a slight edge towards anaerobic factors due to its volatile and unpredictable nature. 2:00 Activity-to-Rest Ratio A typical wrestling match has an activity-to-rest ratio of 2.4 to 1, meaning constant activity with minimal rest. 3:04 Refined Definition of Endurance Endurance in wrestling is defined as the ability to withstand and delay fatigue onset, taking into account the demands of various energy systems. 3:48 Aerobic Endurance Aerobic endurance depends on oxygen and helps clear lactate and regenerate phosphocreatine, making it important for recovery. 5:06 Wrestlers' V2 Max Levels Male wrestlers typically have V2 Max levels ranging from 52 to 63 ml/kg/min, with variations across weight classes and gender. 6:27 Interplay of Energy Systems The development of aerobic endurance aids anaerobic systems, improving recovery from high-intensity scenarios. 7:52 Anaerobic Endurance Anaerobic endurance becomes crucial during high-intensity moments in wrestling, measured through tests like the Wingate test. 8:32 Lactate Levels in Wrestling Wrestling generates significant lactate levels, often reaching 15 to 20 millimoles per liter, surpassing levels in many other sports. 9:01 Strength Endurance in Wrestlers Elite male wrestlers exhibit impressive strength endurance based on a meta-analysis, performing 54 to 70 push-ups, 52 to 77 sit-ups, and 15 to 50 pull-ups per minute. 10:27 Lactate Threshold The lactate threshold determines the shift from aerobic to anaerobic energy systems, making it a crucial trait for endurance development. 11:00 Importance of Anaerobic Endurance Anaerobic endurance is vital in wrestling due to its high-intensity and unpredictable nature, where oxygen may not reach muscles in time. 11:48 Training High-Intensity Endurance To train anaerobic endurance effectively, athletes perform sub-maximal to maximal efforts with adequate rest between bursts, emphasizing quality over quantity during intervals. 12:18 Activity-to-Rest Ratio The recommended activity-to-rest ratio for anaerobic endurance training is 1:3 to 1:5. 12:37 Types of Endurance Training Different endurance training methods include steady-state training, aerobic intervals, and high-intensity intervals, each with its pros and cons. 13:03 Steady State Training Steady-state training, though not sport-specific to wrestling, helps build aerobic capacity. Recommended for the offseason, focusing on quality within 20 to 30 minutes. 14:01 Aerobic Intervals Aerobic intervals, sport-specific and intense, last 2 to 8 minutes per round with 30 to 120 seconds of rest. 15:16 High-Intensity Intervals Considered the gold standard, high-intensity intervals involve short, intense bursts followed by longer rest periods, benefiting both anaerobic and aerobic systems. 16:04 When to Use High-Intensity Intervals High-intensity interval training is best in the preseason or in-season, used conservatively in the offseason to avoid interference with strength and power training. 16:46 Interval Formats High-intensity intervals come in three formats: short, medium, and long heats, with short heats demanding maximum effort. 16:59 - Endurance Training Methods This section discusses various endurance training methods for wrestling, including conditioning machines, running, Prowler/sled training, circuit training, and wrestling-specific drills. 17:05 - Conditioning Machines Conditioning machines offer simplicity and metric tracking benefits, but they have limited movement patterns. 18:34 - Running and Sprinting Running and sprinting are accessible options, engaging the lower body, but they lack upper body conditioning. 19:36 - Prowler/Sled Training Prowler or sled training is sport-specific, engaging both upper and lower body muscles. 20:59 - Circuit Training Circuit training is versatile, targeting various movements and muscle groups, but it's not ideal for strength development. 23:25 - Wrestling-Specific Drills Wrestling-specific drills help isolate weaknesses and prepare for matches, including partner-based training and conditioning drills combined with wrestling. These methods offer psychological and physical benefits.
Man this channel is just gold. Super dense information and at the same time well explained. Thank you!
You dropped this 👑
Can you talk of weight cutting please
Best one yet
This is very high quality informative video that I have ever seen before. Thanks you so much. Please keep doing it.
this is way better than my university classes
Thank you. Since your main discipline was freestyle wrestling, it would be cool for you to show some techniques and the best way to execute them.
There’s so much of that on KZhead
I have been waiting for this thak you
thank you
Bravo coach! Keep up the good work! 🎉
Love you brother last time i comment on your old video for a video on the topic of endurance but i don't think you got the chance to read but still you made a video on endurance i will call it my luck thanks once again brother
Strength and conditioning for Muay Thai please.
do ellipticals that require leg and arm movement count as a wrestling-specific machine ? or just something that would be of benefit
Bro make a series of sprint training
Wym? Just sprint
Please do a 10 minute cut! in fact I will do one;)
Can u do one for striking?
Is it easier to regain lost conditioning
what’s an example of sport specific HIIT as mentioned in the MMA endurance video?
I understand circuit training is primarily used for muscular endurance but is it possible to use it for power endurance? Or is that not recommended?
I think it depends on exercise selection. I use the sled for this, it lessens the eccentric damage, any exercise which is less eccentric and mostly concentric (the explosive portion of the movement) will do. You can load it up heavily, heart rate will peak though and you'll feel like ass. The higher the load, the more rest. I use a 1:3 work/rest ratio. A couple other examples of exercises which work well are weighted push ups, pull ups, landmine presses, ballistic throws of any kind really. You can circuit around these, just so you know it's going to be absolutely exhausting so I like to do it at most twice a week.
Yes. Shorten the time of action, increase intensity, recovery time. For example, 10 second med ball slams or sprawls, 1 minute rest, maximum intent. Also works well with short sprint bursts
Can I do these exercises as a amateur boxer
If you’re an adult you can do whatever you want
@@flyfishingguide1991 I’m a 14 year old so damn
@@Mr_Unknown14243 Haha well you have my permission then.
anything that makes you a better athlete makes you a better boxer
Generally yes. If you can wrestle in your free time and work on the wrestling energy systems, you'll see great carry over towards boxing conditioning. Remember, this video is about endurance, not technique or anything that is specific for boxing/wrestling. So modify this for wrestling
you are one of my favorite content creators. a constructive criticism if I may, the eerie music is creeping me out. maybe use a different background music next time?
No music is better
I disagree
3 different opinions haha, I like it
Good job 💪🏽🥇🤼♂️🤼
do ellipticals that require leg and arm movement count as a wrestling-specific machine ? or just something that would be of benefit