Combat And Team Sports Receive The Go-Ahead For Full-Contact Training In-Season Wrestling Weight Lifting – 30 Second Training

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In-Season Wrestling Weight Lifting – 30 Second Training

Incorporating weightlifting into a busy wrestling season can be tricky and must be done with caution. A program designed to increase strength often involves heavy lifting and should include at least a few single maximum repetitions as tests. Due to the high demand on the athlete’s nervous system and the potential for injury that comes with heavy lifting, this type of program should be avoided while on a busy competition schedule. Weight training programs during the wrestling season should be used more to maintain muscle size and strength, not to build it. Besides all the heavy lifting, building muscle also requires extra calories; most wrestlers try to get taller during the season to gain weight and don’t eat to get bigger and stronger. In the off-season, wrestlers don’t have to worry about a certain body weight, can eat whatever they want, and have more time to recover from heavy lifting. This is the best time to build muscle. To maintain muscle and stay in good shape, repetition schemes for weightlifting programs in the wrestling season should be higher; 8-15 with sets of 5 reps as low as needed.

For a good, safe in-season weightlifting system for wrestlers, consider the ’30 Second Program’. This is a program that requires a fully equipped gym, but is not dependent on specific pieces of equipment. It is intended for a team of 6-10+ athletes all training at the same time and should not take more than 30-35 minutes maximum. The program consists of a series of exercises performed at different stations in the gym. The athlete will perform as many repetitions as possible in a 30 second time period and then move to another station. Choose at least 6-8 stations that the athletes will visit with minimal rest time between stations. The coach should use a stopwatch to measure the 30-second intervals and tell the athletes when it is time to move on to the next station. Athletes should be given just enough time between sets to properly position themselves for the exercise to be performed. If there are more athletes than stations, add 1-2 non-active rest periods during recovery, but no more than this or it will change the fitness aspect of the program.

One of the best things about the 30 second program for seasonal wrestling is the fact that only light weights can be used. This reduces the pain factor (if the athletes are in good shape) and practically eliminates the possibility of injuries. The amount of weight used for each exercise should be something the athlete can do for 20 repetitions. Each round, this number should get harder and harder to achieve, however the weight should remain the same throughout the cycle. If the reps drop drastically after the first round, the weight is too heavy and should be reduced. This means that either the athlete chose the wrong weight to start with or is in great shape. Exercise selection is also very important to make the program possible. If you want more fitness, mix upper and lower body exercises in the same cycle. To build/maintain size and strength, separate upper and lower body exercises into their own cycle. Ideally, if you have chosen the right exercises, participants should be able to complete the cycle 3 times. This is a good volume for athletes who are in shape during the wrestling season.

For upper body day, choose antagonistic exercises so that the athlete pushes in one set and then pulls in another. For example, don’t choose two bench-type movements back-to-back; this will cause burnout and the athlete will most likely not be able to get the correct rep pattern in the second exercise from fatigue. Also, don’t program arm isolation exercises into the mix. Arms are small muscle groups, they tire quickly and will cause the athlete to be too tired to complete further cycles of the program. Here’s an example of a good 30 second upper body routine. With each athlete at a station, perform as many repetitions as possible for 30 seconds, then rotate to the next station…

Bench press

Supported rows on the chest

Hang Cleans (reps of 12, not 20)

DB sides

Incline DB Press

Low Cable Row

At least he shrugged

Repeat

As a warm-up, perform a few sets of high repetitions of bench presses, side laterals, lat pull-downs, or pull-ups with very light weights, exercise bands, or both. For lower body day, you can program several types of squats, but only use the bar for one exercise if possible. Also, do not use any type of deadlift in the program. Here’s an example of a good 30 second lower body routine. With each athlete at a station, perform as many repetitions as possible for 30 seconds, then rotate to the next station…

Leg Curls

Front squat (front squat holding kettle bell or DB at chest level)

DB Deadlift (reps of 10-12, not 20)

Seated leg curl only (sitting leg curl using only an exercise band as resistance)

Back squat

Kettle Bell Swings

Repeat

30 Another training program can also be used for core development. Choose exercises that involve the abs, obliques, lower back and hips. Try hitting the core from a number of different angles for the best power transfer and performance results. With each athlete at a station, do as many reps as possible (or for planks, hold the position) for 30 seconds, then rotate to the next station…

Reverse Hypers

Boards

Hanging leg raise + side curls

Kettle Bell Swings

DB Side Curls (30 sec each side)

TRX climbers or pikes

Repeat

Again, when choosing exercises for your program, avoid hitting the same muscle group (or very similar movement) back to back. For example, don’t do crunches on a Roman chair and then rotate to another type of crunch that again works the front abdominal wall. Consider trying the 30-second program for a good safe lifting method during wrestling season. It is also effective to use as strength training and to get in shape during the strength conditioning phase of your pre-season training.

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