Takedowns
* Neutral Positioning
* Arm & Head Positioning
* Hand Fighting
* Arm Drags & Arm Clears
* Set Ups - Head Snaps, Push &
Pulls
* Penetration Double Leg
Attacks
* Inside-Step Single
Leg
* Outside-Step Single
Leg
* Finishing The
Single Leg
* High-Crotch To a
Double
* Duck Under
* Head Outside Single
* Single Leg Sweep
* Fireman's Carry
* Underhook Series
* The Over Under Series
* Russian Tie Series
* Foot Sweeps
Neutral Defense
Fight Off Single Leg
* Head-Lock
Trip off Single
* Fight Off
Double Leg
* Lat-Throw off Double
* Block &
Snap-Defending Shots
* Head Snap to
Pancake
* Head & Arm
Series
* Head & Arm to
Pancake
* Head & Arm
Shuck-By
* Head & Arm to
Cradle
* Cement Job &
Mixer
* Whizzer
& ¾ Nelson
* Trap Head
Tight Waist Hi-Leg
* Trap Head - Spilatal
Top
Position
*
Top-Set Position
* Tricep &
Ankle
* Bump to
Tight-Waist
* Two on One Hi-Leg Turk
* Two on One Tilt Series
* Half Nelson
* Bar Arms
* Bone to Bone
* Leg Series
* Counter
Stand-Up
* Riding - Stay w/
Hips
* The Claw & Spiral
Ride
* Cradle
Series
Bottom Position
* The Stand Up
* Sit Back Series
* Switch
* Granby / Peterson
* Fight Off
Half Nelson
* Leg Counters
* Bar Arm
Counters
*
Fight Off Back
Mental Prep
Physical Needs
Wrestling T Shirts
Training
The Anaerobic Energy System
Sport specific training for wrestling takes all the elements
of demand into consideration prior to program design. In program design we use
the S.A.I.D. (Specific Adaptations to Imposed Demands) principal to design and
then impose the proper muscular and energy system stresses and recovery training
cycles. Energy System Utilized: What is the fuel source needed to drive your
body through competition. Wrestling requires the body to perform beyond the
anaerobic threshold, placing tremendous demands on the glycolytic and lactate
acid energy systems. This is not a "clean" burning and unlimited fuel source as
is the water soluble aerobic energy systems of many sports. The fuel sources
needed for energy production beyond the anaerobic threshold has a short
duration, limited supply, and the by-products of the fuel has an intense burning
effect on the muscle tissue, which makes it extremely difficult to tolerate and
to sustain the work-load in the burn phase.
It is very
important to train properly to increase your limited glycogen and lactate fuel
reserves, and to increase your "burn tolerance" for maximal and peak performance
in
competition. WrestlingCoach.com recommends building an aerobic base in the
off-season and performing anaerobic-aerobic training circuits to simulate the
intensity of match conditions, daily in season. these bouts can be attained
through live wrestling intervals, or simulated match situation hi-energy stress
intervals on a Stair Master machine (keep hands off rails to ensure torso is
fully engaged and exercise is fully weight bearing) work
at a Work: Rest Ratio of aprox. - 40 sec Up 20 sec Down rest phase, continuous
for
7 minutes w/ a two minute overtime option. Sprint-Jog intervals can also be
preformed to
simulate match condition stress levels. Long duration cardio work should be
performed for the purpose of body fat reduction and weight management.
Aerobic Cardiovascular Exercise
Wrestling is primarily an Anaerobic energy system sport, however Aerobic Zone Training is also beneficial in season for the fat burning and general heart strengthening benefits. For aerobic conditioning, keep your heart rate within your target range for 30 - 40 minutes. .
Estimating Your Target heart Rate
1.
Subtract your age from the number 220. This is your maximum heart rate in beats
per minute.
2. Multiply that number by .65 to obtain your minimum heart rate (65% of Age
Predicted Max) and by .85 to obtain your maximum heart rate (85% of Age
Predicted Max) for exercising-this is your target heart rate zone in beats per
minute.
Measure your heart rate
To begin to determine your heart rate, you must first understand how to take
your pulse rate accurately. You may take your pulse at the base of the neck or
pressing lightly on the carotid artery located to the left or right of your
Adam's apple. However, too much pressure placed on the carotid artery may give
you a inaccurate number. So press gently!. Count the number of beats for 15
seconds and multiply by four.