For those who want to excel in the fight, intense physical fitness is a must. Wrestling is a sport that involves physically demanding unique training settings that differ from most sports. To perform your best, building strength and training systems both anaerobic and aerobic energy is needed to succeed.
Compound movements, weightlifting Multi-spouse
Few factors have more impact on the success in the sport of brute force of the struggle. To increase strength as much as possible, weightlifting is a must. For best results in the weight room, compound, multi-joint exercises should focus simply more joint-type isolation exercises. These exercises much more activated motor units and are far superior to functional motor patterns of training, which is essential for those who compete in sports. For most students, the only noteworthy exercises are variations of the squat, bench press, deadlift, military press, pull-ups, rows and sauces.
Train in the range as Rep
In general, most fighters tend to see better results in the formation with relatively heavy weight that can not be performed for 1-5 repetitions while avoiding a lightweight with a large volume of sets and repetitions. The reason is that research in the journal "Sports Medicine" in 2007 showed that lifting heavy weights for low reps has much more of a neural effect and is better for the improvement of brute force, while the higher volume routines with less weight are better for building muscle (1). Obviously, for a fighter who wants to build strength, but do not want to mount a heavyweight, training with a heavy weight representing low range is the first choice.
Anaerobic energy system training
One aspect of the struggle that makes relatively unique is that it acts as one of the few sports that put very high demands on the energy system both aerobic and anaerobic. While sports like skiing tend to be mostly aerobic and sports like football are generally formed on one anaerobic, wrestlers must be proficient in both. To train the anaerobic energy systems, the interval style workouts that alternate between high intensity sprints episodes and low intensity jogging should be used. The research in the journal "Medicine and Sports Science and Exercise" in 2007 showed that this type of training is superior to improve markers of cardiovascular health and must act as the main form of packaging (2).
Aerobic energy system
With the formation of anaerobic energy systems, training of aerobic energy system can also be beneficial to prepare the games that all the way to the third period or overtime. To form the aerobic energy system along the pipe, relatively slow trot is the most effective method. Although this type of training is not nearly as much of an extension to the fight that interval training can be effective in helping to prevent fatigue Parties that are particularly long and should be used if the weather permits.
references
Wernbom 1 M, et al. The influence of the frequency, intensity, mode volume and the drive force in the cross-sectional area while muscle in humans. Sports Medicine. 2007.
Helgerud 2 J, et al. High intensity intervals improve aerobic training on moderate V02max. Medicine and Science in Sports and Exercise. 2007.
This article was written by Zach Cooper, an expert in strength and conditioning coach and professional. For more information on Zach Cooper, visit their website or Facebook profile.
Help
Compound movements, weightlifting Multi-spouse
Few factors have more impact on the success in the sport of brute force of the struggle. To increase strength as much as possible, weightlifting is a must. For best results in the weight room, compound, multi-joint exercises should focus simply more joint-type isolation exercises. These exercises much more activated motor units and are far superior to functional motor patterns of training, which is essential for those who compete in sports. For most students, the only noteworthy exercises are variations of the squat, bench press, deadlift, military press, pull-ups, rows and sauces.
Train in the range as Rep
In general, most fighters tend to see better results in the formation with relatively heavy weight that can not be performed for 1-5 repetitions while avoiding a lightweight with a large volume of sets and repetitions. The reason is that research in the journal "Sports Medicine" in 2007 showed that lifting heavy weights for low reps has much more of a neural effect and is better for the improvement of brute force, while the higher volume routines with less weight are better for building muscle (1). Obviously, for a fighter who wants to build strength, but do not want to mount a heavyweight, training with a heavy weight representing low range is the first choice.
Anaerobic energy system training
One aspect of the struggle that makes relatively unique is that it acts as one of the few sports that put very high demands on the energy system both aerobic and anaerobic. While sports like skiing tend to be mostly aerobic and sports like football are generally formed on one anaerobic, wrestlers must be proficient in both. To train the anaerobic energy systems, the interval style workouts that alternate between high intensity sprints episodes and low intensity jogging should be used. The research in the journal "Medicine and Sports Science and Exercise" in 2007 showed that this type of training is superior to improve markers of cardiovascular health and must act as the main form of packaging (2).
Aerobic energy system
With the formation of anaerobic energy systems, training of aerobic energy system can also be beneficial to prepare the games that all the way to the third period or overtime. To form the aerobic energy system along the pipe, relatively slow trot is the most effective method. Although this type of training is not nearly as much of an extension to the fight that interval training can be effective in helping to prevent fatigue Parties that are particularly long and should be used if the weather permits.
references
Wernbom 1 M, et al. The influence of the frequency, intensity, mode volume and the drive force in the cross-sectional area while muscle in humans. Sports Medicine. 2007.
Helgerud 2 J, et al. High intensity intervals improve aerobic training on moderate V02max. Medicine and Science in Sports and Exercise. 2007.
This article was written by Zach Cooper, an expert in strength and conditioning coach and professional. For more information on Zach Cooper, visit their website or Facebook profile.
Help
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