Wrestling strength and conditioning by time
Using a stopwatch is a very effective tool in wrestling training, you can start at 30 seconds for your rounds and do 3 rounds each.
Example. Sled pushes, pull-ups, hanging cleans,
Do each exercise as hard as you can for 30 seconds and repeat for 3 rounds of each. This is a good, very basic starting point. You should also count your reps so you have a goal to beat each time and keep it at that level for each round. If you’re working in a group, the higher number will also help push the others.
From there you can go up to 45 seconds after 3 weeks and 60 seconds per exercise in another 3 weeks. I also like to use the timer on the Airdynes, which you can use before and after each round for a total of 3 rounds.
Example. Airdynes, group 1, above Airdyne, group 2 wrestling fingertip lunges, TRX rows, explosive push-ups with Bosu, Airdyne. Finish with crunches
You need to have someone who doesn’t train holding the stopwatch so you can take out all the time and be precise so you can check your progress with time and reps.
You also need to use the stopwatch with Airdyne, you need to time your half mile and also the rest period. You need a goal for your ride time and rest time should start at 1 minute and reduce every 3 weeks or as needed.
Using a large chart with the best reps per exercise helps motivate others.
My groups have registration tables for each group, each age group and total representatives of the group.
You want to make sure that you’re not just striving for a record in one set and not doing much in the other sets. The training should be as hard as possible all the time without bursts or it defeats the purpose.
Try to make sure you or your athletes have some success too, for many people doing pull-ups or chin-ups for a full minute, even with a band for help, is very difficult or impossible. Choose something that can be done for the full minute and build up to more difficult exercises.
