Articles in the Training Section are submitted by Brent Bueno, owner of Fit 4 Good. Brent is a Certified Personal Trainer with expertise in sports fitness.

Articles submitted:

High Speed Interval Training

Core Strength Training

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High Speed Interval Training

Submitted by Brent Bueno, Certified Personal Trainer with Fit 4 Good

Conditioning is a term used to describe various forms of fitness training, including running at a steady pace. Although "going for a run" is good for someone who is trying to stay in shape, wrestlers would be better served by performing Interval Speed Endurance training. This type of training combines running at a higher intensity level with shorter distances. The speed at which the "sprints" performed in this workout are less than 100%, say in the 75-80% output which allows the athletes to perform a higher number of repetitions. Most importantly, this type of training still requires an explosive high-energy output, similar to what will be called upon in high quality wrestling matches.

To perform this workout, mark out a 50-meter distance in a straight line on a soft and even surface. Ideally the timing device used is a sports watch with a "countdown repeat" function. The 50-meter repeats have the athletes run from point A to point B in 10 seconds, then recover for a 10 second interval, and run back to point A in 10 seconds. The distance is designed to be long enough to tax a wrestler, but short enough that it can be run at a high speed. Begin by trying to complete one set of 18 repetitions. Work up to being able to perform three sets of eighteen repetitions, in 10 seconds, with a 10 second recovery, and two and one half minutes rest between sets of 18.

This interval component forces the wrestlers to run at a speed they are not usually accustom to on a long slow run. The passive recovery (which means the athlete stay where they finished) provides the athlete just enough recovery to stop, turn around, and get set to go again. Another attractive aspect of this particular workout is that athletes are required to accelerate and decelerate during each repetition. As the wrestler fatigues, it become critical to get a quick start and run the entire 50-meters in order to cover the distance in the allotted time. This is essential in staying explosive off the whistle during a match as fatigue sets in.

If all three sets are performed, the participants have completed 2,700 meters of running, but at a higher speed than if you placed them on a track and asked them to run the same distance. It has been proven that calories burned after high intensity interval sessions are greatly increased versus the normal long slow run. This is beneficial for the wrestler who needs to cut or maintain weight. To modify this workout for the beginning wrestler, lengthen the time they are allowed to cover the 50-meter distance from 10 seconds to 12, and gradually increase the number of repetitions from ten to eighteen as their fitness levels improve. To challenge the elite level wrestler, have them start each run in an altered position. The wrestlers can start from the Parterre position both top and bottom as well as flat on their stomach.

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Core Strength Training

Submitted by Brent Bueno, Certified Personal Trainer with Fit 4 Good

Core strength training may be a relatively new buzz word in the fitness industry but coaches and athletes have understood its value for many years.

The core region consists of far more than just the "Abs". In fact core strength training aims to target all the muscles groups that stabilize the spine and pelvis.

It's these muscle groups that are vital to the transfer of energy from large to small body parts during many sporting activities.

Core Strength Training For Athletic Performance
The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid base the limbs can be moved powerfully and under control. In fact the rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement.

Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavours to replicate this.

What are the benefits of core strength training to the athlete?

• Greater efficiency of movement.
• Improved body control, balance and stability.
• Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs.
• Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.).
• Improved athletic performance!

Note to wrestlers: These exercises can be added to your normal in-season workouts 2-3 times per week. However depending on how you feel after a tournament or match you may want to back off if you are too sore or fatigued. The main idea of these exercises is to always use proper form. If you are too tired to perform the exercises correctly, then wait a day and try again. Proper form is key here.

Popular Core Strength Training Exercises

Prone Bridge

In a face down position, balance on the tips of your toes and elbows while attempting to maintain a straight line from heels to head. his exercise focuses on both the anterior and posterior muscle groups of the trunk and pelvis.Hold for 2-3 seconds and lower to floor. Repeat 12-15 times per set.







Lateral Bridge

Start on your side and press up with your right arm. Form a bridge maintaining a straight line from your hand to your foot. Rest on your elbow to increase the difficulty. This exercise focuses on the abdominal obliques and transversus abdominus. Hold for 15-20 seconds per rep. 12-15 reps on each side.







Russian Twists

• 1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles.
• 2. Grasp a medicine ball or small dumbbell and swing it to the right and left as you keep the hips from rotating with the shoulders.
• 3. The arms are not perpendicular to the torso, but instead, kept low, near the thighs, as the medicine ball is swung to each side. 12-15 reps.