Adam Harder – @AHard779
Coaches nowadays have it in their heads that their unchanged programs they have been running for X amount of years will continue to work. I hate to be the bearer of bad news to you unevolved coaches out there but that absolutely will not work. If you: 1. Don’t have a year round training program set up, you should. And 2. If you are convinced what you did in your high school days is still going to work, accept that you are wrong.
I personally have coached at a school that had no offseason training program for the kids who weren’t multiple sport athletes,and I have seen first-hand how much having one can positively impact a team. It isn’t just about one tough workout or training technique, it needs to be strategized. Implementing a periodic, year-long training program is something ALL coaches should do. If you have kids on your team who do not participate in another sport and you aren’t using a structured offseason training program, you’re falling behind.
With wrestling season coming up, I know a lot of coaches that are going to put their athletes through grueling workouts or extended runs and even worse, BOTH! Season is coming up quick and coaches who haven’t had their team lifting for the past 6 months believe their kids should be ready for that kind of strenuous training now. Although this is the time your kids should be maxing out their lifts, if you haven’t been lifting you need to ease them into it to keep your kids safe. For the coaches that run their wrestlers to death, I am going too put this as simply as possible; running shape and wrestling shape are two different forms of endurance. Does it help? Yes, it does but is there ever a time that you’re kid is going to be wrestling for 30 minutes? No. A match is 6 minutes long, and maybe using 10 minute runs would be more beneficial because conditioning is necessary and running saves the body a little more than live wrestling.
Now you’re probably asking yourself, “Well if we aren’t supposed to run and aren’t supposed to lift hard like we normally do what should we be doing?” GREAT QUESTION! With season right around the corner you should be focusing on technique and conditioning. Circuit training is something I love to use that includes both aspects and it works for any size group of wrestlers. I will include a sample workout at the end of this article. Some advantages of circuit training are that you can put as many kids in a group as you need, you can make them specific to wrestling and you set the time limit. Circuit training was probably the best training I could have implemented because it would take a short time to wear the muscles and kids down to a point that wouldn’t risk injury from heavy lifting and I could still relate it to wrestling.
Because circuit training takes a minimum amount of time you probably don’t think it’s hard enough. You’re not exactly wrong but your kids should be focusing heavy on technique as we close in on the season. If you implement circuit training correctly, you will be hitting both areas. Covering the basics of wrestling would never hurt anyone. Getting good stances, perfecting form on shots and working on stand-ups can always be covered briefly to ensure the kids have it down. This would be more beneficial than having them run 5 miles and then expect them to live wrestle for the next hour. If you start implementing the basics now you will save time at the start of season. If this still doesn’t seem hard enough of the kids, focus on their drilling. They shouldn’t have any free time during their drills. If you look at any high level program, the kids are moving constantly. Training partner need to tie their shoe? Then they can take shots are their own. There are no excuses for standing around. They should feel free to take time working on the technique of the shots, but the reps of the shots should be constant. Emphasis shouldn’t be on speed of the move but, instead, the speed of reps. Just because you are taking the shot slow doesn’t mean you can’t take a shot every 10 seconds. The goal should be hitting as many reps as possible in the allotted time by the coach.
Once these things have been completed in practice your kids should be tired. If not, live wrestling is always beneficial when covering what was learned that day. You wouldn’t want to work on top-bottom in a live match when they worked on take downs all day. By doing that you increase the chance of bad habits the kids could get into by not fully understanding a move. However, letting them work in real situations using what they learned that day will always be valuable for the wrestler.
Circuit 12 stations :30 seconds each station :05-:10 second rest between each station. 6 minutes (a Match) with a couple minutes break in-between enough to get some water and their breath back.
Stance and Motion
Kettle bell Over Head Walks
Heavy Kettle Bell Farmers Caries
Medicine Ball Slams
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