Archives For Strength and Conditioning

It’s been a while.

Sorry about that. I’m back though and plan on releasing new content every Sunday and Thursday. I’ve gotten some cool emails from all of you and plan on getting back to you asap. We have some exciting things in the works, so stay tuned. In the meantime though, I want to write a super quick post on a question I’ve received a few times leading up to the State Series season…

How can I get my conditioning up as fast as possible?

Continue Reading…

Hey Gabe,

How should I lift for the off-season vs the season and how do I peak for big events? I feel like I’m never at my strongest when I need to be.

Thanks,

Jeff from Iowa

 

Great question, Jeff. As we all know, there’s a great saying that goes like this:

That is so true in Strength and Conditioning as well. If you don’t have a YEAR LONG (yes, year long) plan in place, then you won’t be prepared when big events come.

So, how do we plan things out?

Here are a few things we need to consider first:

Block System

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Here at Stronger Wrestle, we utilize a “Block” Training system. The Annual plan is a Macrocycle, made up of Mesocycles, which are made up of Microcycles.

For the sake of simplicity, let’s focus on the MesoCycles. There are 3 types of “Blocks” (or Mesocycles) within the system. They are:

Accumulation

This is a basic phase and generally the longest. The focus is General Athleticism, Max Strength, and Aerobic Endurance. This is best done at the beginning portion of the season or off-season to lay a strength foundation for the next phase.

Rules: Focus on strength (80-95% on compound lifts). Speed is not a huge factor…yet! Volume should be moderate to high. This phase is generally 4-6 weeks.

Transmutation

This is where we start to turn that Strength we gained from Accumulation into Speed/Power. Bar Velocity is INCREDIBLY important in this phase and the next.

Rules: Focus on Speed-Strength (55-80% compound lifts). Volume will be lower. Bar speed must be high. This phase is generally 2-4 weeks.

Realization

This phase should be the closest to big competition and is much shorter in length. The nervous system is trained and primed to move as fast and powerfully as possible. Everything done during this period must be done with 100% intensity and plenty of rest.

Rules: Focus on speed (<55%). Can be done for reps OR for time (40% squat for as many reps in 8 seconds). Volume is low. This phase generally lasts 1-3 weeks. Plyometrics are used a lot here.

Practice Schedule

Again, one of the reason the Strength and Conditioning volume tapers closer to a big competition is the increased volume at practice. Many coaches run two a days starting in January and it would be foolish to overtrain and risk decreased performance or even injury.

Training Residuals

Remember, we’re training for OPTIMAL performance at big events so we want to have as many advantages as possible. Training adaptations like Maximal Strength and Aerobic Endurance (Physiological) aren’t lost as quickly as things like Speed (Neural).

Therefore, we plan out the best way to have all the desirable training effects at the same time.

 

 

Component Residual Effect (days) Characteristics
Speed (maximal)   5 ±3 Neuromuscular and motor control, creatine phosphate recovery (Fast and powerful shots)
Strength Endurance 15 ±5 Slow twitch fiber hypertrophy, aerobic/anaerobic enzyme activity, local blood circulation, lactate tolerance (Ability to still be strong in the 3rd period or overtime)
Anaerobic Gycolytic Endurance 18 ±4 Anaerobic enzyme activity, lactate accumulation rate, buffering capacity, glycogen storage (Ability to still be powerful in the 3rd period or overtime)
Aerobic endurance 30 ±5 Aerobic enzymes activity, mitochondria number, glycogen storage, muscle capillaries, fat oxidation rate (Large gas tank)
Strength (maximal) 30 ±5 Neural control, muscular hypertrophy (Strong grip, lifts, etc)

Example of Residual Training Effects within Target Peak Date

Max Strength/Aerobic Endurance
—->  Competition
< 30 ±5 days
.
Anaerobic Glycolytic Endurance
—>
< 18 ±4 days
.
Maximal Speed
–>
< 5 ±3 days

 Putting it together

I understand this is a LOT to process. But it’s an important step in formulating a plan for your wrestlers as a coach. Thankfully, I’m making it a little easier. Here is a full calendar detailing the most important events in a high school wrestlers career and how to plan it out.

wrestleschedule

Click to enlarge

ACC-ACCUMULATION

TRANS-TRANSMUTATION

REA-REALIZATION

ACTIVE REST-NO WRESTLING!! Play tennis, soccer, etc. Just don’t look at a mat. (The Eastern Europeans do this often. And they do alright…it’s ok to allow your mind and body a break)

OFF-Literally, off. REST

AA-ANATOMICAL ADAPTATION. Essentially priming your body for the new cycle. This is done when you have taken a few weeks off from training.

 

So there you have it. A year long plan for peaking and building the Stronger Wrestler.

 

#raisethebar

I’m currently reading a great book recommended to me by a friend called “So good they can’t ignore you”. One of the takeaways from it so far is the author’s “Career Capital” idea. I love it. Since it’s similar to what I tell my athletes all the time, I decided to touch on it. I think it’s an important concept for anyone who’d like to reach high levels in anything.

So what is Career Capital anyway?

Imagine a man named Fred. Fred is a ambitious, competent individual who wants to break into the sales industry. He gets an entry level job making cold calls and learning the ropes. Fred quickly realizes how much he hates the tedious, boring tasks he has to do and over time he no longer tries to go above and beyond his current positions requirements. He’s comfortable just being competent. Fred’s job level and pay reflects his lack of desire to improve himself.

Now let’s look at a man named Matt. Matt is also ambitious and competent. He gets a similar job with the same boring tasks. Instead of hating the tedious amount of work he has to accomplish, he throws himself into it. Through a tremendous, frustrating amount of trial and error, he develops a script for cold calls that closes many more sales than the current script used. Because of this he gets noticed and promoted. Not one to be content, Matt continues doing his best to learn and master every task that comes his way-big or small. His skills continue to develop because he is not comfortable being just good enough. You see, Matt desires to grow his skill level in everything he is confronted with as it pertains to his position. He enjoys mastering the things he does…not just being “ok” at them. Even though Matt does this for himself, something happens…

Matt’s career trajectory raises as his skill level does.

It’s a simple reality. Become better at what you do, and your career will become better for it. Grow stagnant however, and expect to remain in the same position for a long time. Each time you master a new skill, your “capital” grows, and it will pay off.

So what’s Athletic Capital then?

Continue Reading…

athletic

[ath-let-ik]

adjective
1. of or pertaining to athletes; involving the use of physical skills or capabilities, as strength, agility, or stamina:
This guy was kinda strong

Strength. Check. Agility. Check. Stamina. Check.

There are many great wrestlers out there. Some who showcase incredible technique that wows us. Some have unbelievable strength that impresses us. Some demonstrate speed and quickness that awes us. Some present conditioning that amazes us. This article is meant to discuss those who have the latter 3.

A little over a year ago, FloWrestling’s 2nd annual Who’s #1 event wowed the wrestling community from start to finish. I had the opportunity to go out to the inaugural event last year to watch one of my athletes’ compete and it was an incredible experience. Flo pulls out all the stops and delivers not only great wrestling, but also a very attractive and well put together package for the casual and new wrestling fan. In case you missed it, check out the highlights below:

Great wrestling was shown all around, and each wrestler who competed was an incredible athlete. Who were the best athletes there though? We know how important athleticism is for a high school wrestler transitioning to college. In college, everyone is bigger, faster, and stronger. Here are the 5 wrestlers who stood out to me the most athletically and who I believe would have no problem jumping right into the college ranks right now.

#5 Cade Olivas

Not many lighter weights pack the athletic punch that Cade does

Not many lighter weights pack the athletic punch that Cade does

While he may not quite weigh enough to compete in college yet, he certainly has the physical tools. Cade was quick, strong, and show off a few Aaron Pico-like snap downs. It was clear that he was the much more physically dominant man during tie ups as he moved his opponent with relative ease. The 106 lb weight class is usually not filled with physical powerhouse’s due to the generally younger age of those competing in this weight class (check out an article I wrote on grip strength which illustrates this point here). That being said, it was clear that Cade doesn’t subscribe to that theory as he is not only a great technician, but a great athlete on the mat as well.

#4 Matt Kolodzik

If you want to know why Matt Kolodzik belongs at #4, then start by watching the 3rd period of his match with former #1 Ke-Shawn Hayes. Kolodzik was incredibly physical in riding him and not giving him an inch of space. There was one point in the 3rd where he made picking up his opponent and mat returning him look as easy as picking up an 80 pounder.

Matt Kolodzik completely wore down Hayes in the 3rd, and looked great in the first two periods as well. He didn’t seem to be in any danger and controlled the whole match from start to finish with a physical presence displaying speed and strength.

#3 Bobby Steveson

This dude is a powerhouse! About 10 seconds into the match Bobby Steveson showed us a strong set of hips in shrugging off his opponents’ takedown attempt. On the two takedown’s he scored, he showed us great speed and quickness, especially for a big man. And, in the 3rd period, well, he did this:

Brutal mat return right on his face

Brutal mat return right on his face

I believe one of the comments on Flo’s website said it best with this:

Can Bobby walk through walls? He’s a TANK!

Minnesota is getting a STUD.

#2 Daton Fix and Nick Suriano

These two bad-asses were like the energizer bunny

These two bad-asses were like the energizer bunny

Are you kidding me?? The longest high school match ever at 32+ minutes. These guys should both be proud of themselves. The thing that impressed me the most wasn’t the amount of time they went, it was how fast they were STILL in overtime. Power Endurance is not just about having gas in the tank at the end of the match (or overtime), it’s about being able to still exhibit a high power output at the end of the match! It doesn’t matter how in shape you are for a long match if you can’t shoot or throw or mat return with power, speed, and authority. These two gentleman both showed great power endurance, as well as incredible heart to give us wrestling fans one of the most memorable high school matches of all time.

 Check out the highlights of their match here

 

#1 Mark Hall

markyhall

Was there even a question here? Mark Hall’s Strength, Speed, and Stamina were on full display here as he cruised to a Major Decision over the #1 pound for pound wrestler in the country. It was clear he was the more athletic wrestler from the start as he easily fought for and took double underhooks for his first takedown of the night. From there, he continued to physically dominate his opponent utilizing strong riding, brutal mat returns, and even showcasing an incredibly strong neck to bridge out of a very bad position. (Learn more about developing a strong neck here)

Don’t believe me? Just ask Kyle Dake, another ridiculously athletic wrestler:

Mark Hall has been a physical and wrestling prodigy for a while now and it clearly shows. He is world class not only in technique, but in athleticism as well. I’d love to hear what his Strength and Conditioning Program has consisted of over his career.

Now go train!

If you watched some of these videos and realized you have the technique, but are lacking in the athleticism then you need to get to work! Wrestling season is upon us but there is still time to get stronger, faster, and increase your conditioning level. Follow us on facebook or twitter for tips and tricks and check out the following article below for a FREE In-Season Wrestling Strength Program.

Wrestling In-Season Program

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Editors Note:

*While this isn’t specifically wrestling related, it is an important read. As wrestling grows, parents are more and more inclined to keep their child wrestling year round. While I only have anecdotal evidence to back it up, most of the best wrestlers I have worked with played multiple sports at some time in their life. Those who only wrestled often times were less fluid in their movements, and it became a disadvantage later in their careers. The Eastern European Wrestlers are notorious for taking time off to play soccer, handball, and other sports not related to wrestling. Just a thought…

Tiger Woods did it

So your kid should too…right? Here’s the blueprint:

Step 1: Pick and start one sport at the age of two.

Step 2: Only play and practice that sport.

Step 3: Win amateur championships.

Step 4: Get a college scholarship.

Step 5: Turn pro and make a billion (with a B) dollars.

Little Tiger

Little Tiger

Just stop

I’m not advocating this. In fact, I think it’s ludicrous. As a society I fear we’ve gone to the extreme on both spectrums. Continue Reading…