Endurance Training For Wrestling | Should You Run?
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- Опубліковано 31 тра 2024
- Want to improve your endurance for wrestling to improve cardio and stamina? Should you run or do other forms of endurance training?
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INTRO - 0:00
Why Train Endurance For Wrestling? - 0:31
Training Tip #1 - 2:11
Training Tip #2 - 5:37
Training Tip #3 - 7:20
WE CAN HELP YOU WRESTLE BETTER 💪 - 9:07
Training Tip #4 - 9:23
CONCLUSION - 12:29
#wrestling #endurance #strengthtraining
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Please one question sir if instead of doing 10 sets of sprints in 2 days or 3 could i do 5 sets of sprints 6 days a week and Would i get the same results?
In high school wrestling I couldn't run 4 laps around the track at 215, but the football players who were great runners would come in and be tired after a 5 minute go whereas I could wrestle round after round
Wrestling endurance is special 👆
That’s what conditioning does. It’s relative.
Different energy systems. It's like strength. There's absolute strength, strength endurance, body to weight ratio strength etc.
@@GarageStrength one question sir if instead of doing 10 sets of sprints in 2 days or 3 could i do 5 sets of sprints 6 days a week and Would i get the same results?
Specificity Principle. You're body adapts and gets good - efficient is actually the word - to that which you expose it the most.
ayo how do i send this to my coach without sending it to him
😂😂
Just subscribe this channel in his mobile and press the notification button for all
"accidentally" send it to him :P
@ him
LMAO
Love this! Somebody finally said it: Running is limited for wrestling endurance because wrestling is an anaerobic sport - not aerobic!!! thanks for posting this!
Exactly!!
@@GarageStrength help me with this question sir if instead of doing 10 sets of sprints in 2 days or 3 could i do 5 sets of sprints 6 days a week and Would i get the same results?
Aerobic system training is hugely important. It improves resting heart rate, HRV, and raises your anaerobic threshold. Also, While wrestling is anaerobic, all recover is aerobic. Improve your aerobic system, improve your recovery both during training (between rounds or explosive movements) and post training. Every athlete needs a strong aerobic system. The benefits of it is instrumental.
Wish you would tell my HS coaches this about all the running
😂
I’m weird. I can go live for minutes nonstop but I’m seeing the almighty after like 2 miles
😂😂😂
UFC Champion Kamaru Usman says he never runs or does cardio, but he never gets tired in the octagon (going 5 rounds). Makes sense
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True.
He does that because he has no cartilage in his knees. His cardio is just doing rounds after rounds sparring/grappling
Running is for extra calories and ‘recovery.’ It’s never for cardio/endurance in the sport of wrestling.
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@@GarageStrength would you agree that it all starts with efficiency of movement/energy?
FACTS. I was a runner before I started getting into grappling, and grappling conditioning/cardio is so much different than aerobic cardio (running.) I could run 5 miles @ a 7 min pace, but would get dead tired in a 10 minute grappling match.
wrong
@@themadlad8540 great point. I have never thought about it like that before.
Please make video on 👍👍👍wrestling footwork
Great suggestion. Thank you 💪
Wrestling footwork?
Footwork is technical and specific to techniques.
Running teaches nothing but just simple running. Running for many miles as a constant wrestling conditioning approach will never equip wrestler with some valuable skills for pure mat performance. Only wrestling practice on the mats helps wrestlers to be wrestlers. Running is not for wrestlers at all.
Well said! It has it's place, but wrestlers need to be careful with how it's used 👍
Its good for your general health on the side, like keeping your blood fluid and free flowing. Good for the cardiovascular. But for competition or grappling conditioning, it has very little affect for that.
So I guess Dan Gable was a moron
@@themadlad8540
You sad that because Dan Gable used to run long distance crosses or what?
@@themadlad8540
I don't think that is the idea. Just because it worked for Gable doesn't mean it's ideal as general practice. That is the idea. Look, wrist curls should be avoided. Seriously. but you can still find professional athletes and bodybuilders do them. Doesn't mean it is ideal for safety and efficiency.
In the 90s I wrestled in HS Wrestling. My coach pushed cardio over technics or strength. He was WRONG!!!!! He was a football coach not a Wrestling coach. We lost alot. However my endurance was very good. This channel seems to have the correct path. Keep up the good work!!!!!!
I ran stairs and the track like crazy. I also was doing alot of cardio in my Karate class. On top of this we would drop weight with garbage bags as shirts. It was crazy what kinda training I did.....don't be like me!!!!
is there a way to have amazing endurance like you did from that football coach but also be great at wrestling still? is there a way to have both instead of having to sacrifice one of them?
@@twentyonetortas5921 exactly what I wanna now wanna start wrestling this year (11th grade) , n wanna have crazy stamina while also being great at wrestling
As a cricketer this is actually pretty useful and appliable, and Im pretty sure a lot of other sports have misconceptions of what endurance actually is
That's awesome! Glad you found it helpful 👍
I’m on the rower 2-3x a week for 6k meters. It’s made a big difference in my cardio for jiu jitsu
Jiu jitsu is different than wrestling as far as conditioning goes. It's not as explosive and it's more constant
@@everythingUTrealestate then I invite you to David Branch Jiu jitsu to experience some rollers that defy your belief.
@@tariktyler yeah I'm sure there's crazy people but from my experience jiu jitsu is more slow technical not as explosive as wrestling
that's great. F*** the science then i guess
@@everythingUTrealestate yes and no. Depends on who you roll with. Plus as an older athlete I need more work to keep my cardio up to snuff. It helps with my recovery between rounds.
Thanks for knowledge, coach! As a Jiu-Jitsu featherweight, I've found the best cardio to be live training on the mats!
No doubt!
Well said bro'. I sprint up my local hill and walk, that's it. Everything else is done with the sandbag and on the mat.
Thanks for the awesome information! I always wondered why I got tired so quickly while running even though I was able to wrestle 6 minutes straight on the mat. 😂😂
Love this guy not found one video of his that i don't like. Very educational and great for all wrestlers.
but those miles...do make the pounds fly off!!
@Pedro actually, my diet was perfect...thanks to running...ALWAYS made weight...from school age to college to sub tourneys.
Just run!
huge source of knowledge appreciate u sir!
I always run a lot before the season starts like maybe the first month and then just focused on fast pace drilling. The running helps me but i feel like its because i mixed it up with running 1 or 2 miles and then doing sprints at the end. I was a good runner and had a crazy good gas tank now i have to work on my strenght i dont feel necessarily weak but i still want to match those guys that are raelly strong from cutting weight or just work out a lot
Awesome info. Your channel is so underrated.
Glad you think so!
This is very helpful! Learned so much from your video
Glad it was helpful!
Man, Love your channel...
Great training tips. Yeah, Very inspiring! A few more workouts and I'll be ready to Roll with the BIG BOYS.
That's awesome! Good luck 💪
Hey Dane, this was very helpful, I mean like verrrryyyy helpful. I like how you stressed about applied cardio from the sports specific training philosophy, also it was cool how you talked about tailoring training for the specific needs of the size/class of the athlete. As a wrestler and combat athlete your information regarding training has been very valuable, rather than just the old school lift and run mentality. Dont really have any requests or suggestions, I guess my specific interests lie in the anaerobic glycoliitic realm and different routines to improve that function, but you've done a good jon answering that, so I guess I'll just stay tuned to see what more you give us in terms of the aerobic conditioning for us bigger wrestlers as I'm 250. Thanks again for all your knowledge and helping us athletes. Much love from Michigan brother!!!
Best wat to get better endurance in my experiences, is to just wrestle for long periods of time. I live wrestled (with small breaks in between) an hour and a half 2 days a week, rest of the week I did weight lifting and some light jogging.
Also remember to keep a good wright, NO JUNK FOOD, and drink a gallon of water throughout the day. This was especially hard for me.
This is my off season schedule by the way.
Your video did help me a lot by the way. It gave me more detailed advice.
Thank you for creating these videos. I am not disagreeing with you. I believe you are presenting strength and conditioning advice, based on knowledge and experience.
The reason I like the long distance runs, especially in morning, are the mental and spiritual benefits.
I sincerely mean no disrespect to you. Once again, thank you for your content.
Lots of very useful information in this episode 🤙💪
Glad it was helpful!
Thanks for everything, can you do a video about the interval training, thanks 🙏
excellent content as always. For the long duration, a beach run for 25-35min light tempo is good strength/endurance builder. For interval training very good are Tabata workouts like sprints/kb swings and interval running... :-)
Thank you 💪 Good stuff!
Congrats on 10k subs man
Thank you. Really appreciate it 👍
I personally found sprinting and fast calisthenics to be best. Now that I'm a corrections officer I use dead lifts, power clean and weighted sled pushing.
Real smart timing the matches and getting the ratio for intervals
Thanks 👍
As a distance track runner in high school, we never even ran long periods of time every day. I bring up high school because we never placed worse than 3rd at state when I was in high school and we won state my senior year and the year after I graduated.
Certain days we focused solely on form, some days we targeted our lactic acid, some days we really grounded out intense long distance runs and some days we ran for 3-4 miles at a slow and relaxed pace just to keep the blood flowing.
Every day served a purpose, but believe me, even the guys that ran the 2-mile event didn’t even run 2 total miles every day at practice.
So, yes I’d agree with this guy.
Great story! Thanks for sharing 💪
How would you target your lactic acid?
@@mamareadsafricaoriginal8770 we did 4 rounds of 1,000 meter runs at a hard pace. You got a strict 30 second break and had to start your next round. Like stamina, your body built a tolerance to lactic acid buildup and you did not fatigue nearly as fast. It was mostly beneficial for distance guys that ran 2 or 3 events and had to recover quickly.
@El Sordo same with Nick Saben. He doesn’t have his guys do 16 110s. Yet how many high school and middle school coaches spend an entire hour of practice running sprints?
This is a great video and I’m gonna give a thumbs up right... now!
Thanks for that. Glad it was helpful 💪
I was an Aerobic and An aerobic machine when I was a runner, (long distance running and middle distance track,) and played hours of basketball. From my experience, having that long aerobic base with anaerobic interval training makes you bullet proof for cardio. Doing runs interspersed with intervals during the run is a time saver and can kill two birds with one stone.
Okay 👌
Twice a week to make a good aerobic base for two months. After that once a week for recovery and mantain aerobic base. Certain Aerobic confitioning is a must
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Hey Dane, would you say these tips can also apply to juijitsu? Especially the dropsets and on the minute olympic lifts for strength endurance?
I wish I had this guy when I was wrestling in high school back in 2011. Ohh well my sons will watch these videos like homework
what breakdowns in technique do u look for to see what version of clean suits your athlete. brian oldifled power cleans (no jump squat?
), hang cleans, olympic style power clean,
what it's better in your opinion, rower or assault bike for intervals and long steady state cardio ??
Emoms are 100p% effective. I'll do a KB complex EMOM for 5-10 min. The complexes always mimic the oly lifts just on a kb. Then I'll do some 30/15s on the Assault Bike 10-12 rounds. Man my wind and scrambles in No-Gi bjj and wrestling Is insane .
Thanks for making these videos trying to write a 3 week workout for some high school wrestlers with covid mitigations in place so minimal equipment outdoors with mask...
Happy to help! Good luck to your athletes 💪
@@GarageStrength hopefully they will have a season committee gathers in 3 days to make a decision
Coach, thoughts on Rippetoe's belief that you can't really train explosiveness and it's largely a byproduct of genetics? Interested to hear a grappling-specific coach's thoughts about it. Thanks.
I was always told that long distance running is for cross-country competitors and that's it
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@@GarageStrength subscribed! good content
@@patlam1180 thank you. Really appreciate it 👍
would you recommend assault bike or could you do 30 mins on a regular exercise bike too?
What about swimming? I didn't wrestle competitively after HS, but I still did train submission grappling. And alot of my base is wrestling.
And I also swim a mile a day in the mornings. Before training in the evenings, and I notice my cardio is alot better then when I was in HS wrestling
Can you do workouts without weight lifting .. Also love your videos !!
Yes of course! We will actually be releasing a lot of bodyweight training videos next month. Also we have one specific to wrestling right here you can check out 👉 ua-cam.com/video/6MCiZoXdsr4/v-deo.html
Coach✊🏻
👊
I had a question
How much cardio for 5 days
And I think I saw a video saying split 3 workouts for 30 mins ? But what’s your advice on how much workout for cardio a week
I’m trying get shredded for wrestling
a well balanced training program is like a well balanced diet. There are no short cuts, no secrets, etc., Many great wrestlers don't look like they ever get tired because they don't usually get in bad position. What coach is telling us is that running is important but running wrong or too much is a negative. Deep down, we all know there is no substitute for running and running hard. In my personal regimin I have found no other substitute for a good hard run. That being said, my fastest 10k came shortly after our high school season had ended, I was over 40 and in my mind hadn't been training like I normally would. However, I had been doing a 40 minute weightlifting circuit with the wrestling team that I coached twice a week. Partners go in 30 second intervals 30 on 30 off then rotate. about 35 stations. Cleans, Bench, Squats, Jumps, Pull-ups, Stairs, etc., you get the idea . . . . Saturday after the state tournament I set a PR in my 10k. Coach is on the right track. But, I think you guys saying that you never run are flirting with danger. Well Balanced approach will work best.
Makes sense to me
Glad it was helpful 💪
Coach, do you recommend some static/isometric exercises? Are they really beneficial for joints integrity and strength or it's just a myth?
In my experience I can say they have a huge impact on ur progress in wrestling, the only thing u should keep in mind is to make a balance between different types of exercises during ur training cycle
As a wrestler I do the 2.4km few days per week takes about 9-10 minutes to complete. Nothing more than this otherwise I end up losing too much weight and get shin splints.
I totally agree but what about intense running, e.g. 5km sub20' or 400m,100m and what is your opinion about swimming?
Swimming is great. One plus is the minimal impact on joints that running causes and is aerobic work!
Asome can we split the 2 days cardio workout for 5 days
I weight lift a lot and mat time like 2x a week, I am planning to add jogging then sprinting, every after sprint I do pushups then rest a bit then go back at it again, is that good
Running is really important in wrestling
This exercise doing daily or weekly plzz reply coach...m from India
"jogging for cardio" is worse than useless for wrestling its actually DETRIMENTAL. Jogging lowers your testosterone and converts your fast fibers to slow!!! When I took over my wrestling team I immediately banned running and subsequently broke all the schools historical records in short order because now we wrestled for cardio!
Wrestling for cardio creates sport-specific cardio which is 10 times more efficient than steady-state jogging
If you simply have to put on your jogging shoes at least do Hill Sprints instead of trotting down the road like an idiot because if you focus on steady state cardio you'll have plenty of energy to go for a jog after you get pinned by an athlete who focused on wrestling
@@tukibray YEAH!! Hill Sprints are probably the very best thing you can do on two feet especially if yourr doing off-road trail running... the only thing better would be mountain biking or swimming with short fins... all these are fantastic cardiovascular exercises for Combat Sports!
the only thing better would be actually participating in that combat sport!
the boys over at shedog got so mad when I said this they actually banned me from their website and erased my THREAD 😂
They've been pushing a lot of BS advice over there
Hey I appreciate your chanel because I am in high school but because of covid I can't wrestle so I have been looking for workout for wrestling and it's helping a lot just one question what are the best drills for wrestling at home top 5 or 10 as a video????? Is it possible 😂
Search on youtube Mills wrestling 30 days challenge.It will definitely help.
Stop the cvd19 nonsense.
I feel like wrestling is actually transitioning me into track tbh.
What do you think about isometric workout and carry workouts
I love isometrics and carry work is very good for wrestlers
Could you make more videos on conditioning?
We can. Thank you for the suggestion 👍
Conditioning is a great word if you know the correct meaning
I think the reason my coaches make us run so much is just so it sucks and we are appropriately tired for wrestling drills.
With Striking it's recommended that you don't hard (full contact) spar too often to not injure yourself. Does this carry over to wrestling?
No you can go 100% because there are rarely cuts, no strikes, you most likely won’t hurt each other but you can train more for technique defending only at 60%
There are ways to increase endurance for striking similar to how it’s told in this video I’d recommend (if you can) get multiple people to spar at a time for each round so each round your fighting someone fresh and ready to go who can push you without pushing themselves, do regular sparring but add 20 minutes of bag work before, after or in the middle of the round (tell your coach and sparring partner your doing this so they both can accommodate it properly), spar a little bit harder at the end of each round (depending on the sparring partner) and you can also try active recovery like doing core work, squats, push ups or even a bit of light wrestling (AGAIN depending on your sparring partner). Now of course unless you’re a UFC fighter you’re coach and sparring partners aren’t going to do this a lot unless you’ve got a match but if you can set this type of stuff on your own it SHOULD do something similar to what this video is recommending but either way good day,good luck and wish you the best training.
If I’m not mistaken Alexander Karelin the greatest wrestler of all time, ran lots.
Enough said.
Leg workouts please, not sure if u already have one
Here you go 👉 ua-cam.com/video/3A22LcmXSyU/v-deo.html
@@GarageStrength thanks love the video
Will a Stationary bike be good?
Honestly the best way to build endurance on wrestling, is to wrestle. (You don’t need running )
What kind of endurance training should I do as a Greco-Roman wrestler?
My coach makes us run a mile everyday or a half and bleachers runs or sprints
hmmmm
Actually running is absolutely important
Wait so should I take creatine in season? How much?
You can take as much as 10mg per day post workout. Creatine is great for wrestlers. We will be releasing a supplement video for wrestlers later this month actually 💪
@@GarageStrength isn’t the water retention bad for wrestlers that are trying to make weight though?
@@everett-4536 usually within a week of not taking it, the water is all gone so do with that as you will
The only way to get in shape for wrestling is wrestling. All that other stuff we did and do in the sport, is to give your body and mind a break so you don't best each other to death and to practice technique.
Get stronger in the weight room. Drill and wrestle to get in shape and refine skill.
YES
the best workout is sapate
Can I still run 6x a week if u also am a runner, as long as I include these workouts. Or will it make me a worse wrestler
6 times a week along with other training methods may gas you out and hinder recovery
10:34
NIIT
Is wrestling stronger than sumo?
All the wrestlers who have that one cardo coach: *I want to send it without sending it*
the body gets better at doing what it does over and over.. very specifically. Go figure.
What about Crossrope? I use the 1lbs rope for strength endurance. Twenty mins is plenty for me average joe. They are an excellent product and can fo up to 2 or 3 lbs rope. My shoulders are usually on fire by the time I finish. Maybe you could do a review? Also, what bmi do the top wrestlers have?
if you can run five miles at a 6 minute pace then you are a stud as most wrestlers can do that
One thing I know for sure is most high school wrestling coaches won't believe this even though it's accurate 🤦♂️😂😂
Seen a dude get pinned in 7 seconds. Never in my life have I seen someone get teched in 10 seconds. I got to look for those.
Is CrossFit good for wrestling?
I would recommend a program that is geared towards wrestling. A lot of exercises Crossfitters use are good and the workouts do improve your endurance, but it is best to target your programs based on what you want to achieve on the mat. That being said it can be beneficial.
@@GarageStrength thank you!!
@@alanaragon7655 👊
Long running is waste of time for wrestlers....sprints and hill sprints oooo yeahhh!
Running is more for striking because you need that calve endurance for footwork, you need those legs but in wrestling I think there are more specific endurance training more like high reps calisthenics for example and wrestling of course
*run at full speed*
Khabib use to run often
Best judo teams in the world are not putting running into their preparation programm. Running used to be popular among grappling/wrestling/martial arts coaches and practitioners back in 70's-80's. Judokas are not running.
Concept 2 rower + versapulley for cardio is more than enough
you need some form of running.... intervals, sprints/hill sprints or like fartlek run. Just not for many miles/time, like 20-30min is enough
Interesting. Thanks for sharing 👍
>Best judo teams in the world are not putting running into their preparation programm
Can you please share some sources or interviews about this statement? I'm looking for information about judo cardio
Hol up, is this college wrestling or hs?
um no
As a cross country runner and a wrestler:
Bruh
John Smith's wrestlers at Oklahoma State run 35 miles a week so sorry you are wrong.
GwiZz
Intro is way too loud
Simple Wrestling/MMA cardio exercise that beats running:
step 1: lay on your back
step 2: get up fast
step 3: sprawl
step 4: get up fast
Do that 60 times.
This is a generalization (with some exceptions), but for the most part cardiac output method will always be king for endurance.
I agree that if you’re doing this every day it will become detrimental to your strength and power, but 1-3 times per week done the right way will not interfere.
I also agree that running is a poor choice for a lot of non running sports. The rower, assault bike, Prehab work, specific drilling are all great options. However I disagree with the timing you prescribed. Cardiac output should be 30-90 min (yes, even 90 min sessions will not interfere with strength and power of done correctly).
I completely disagree with the number one bucket being interval training. Science is not on your side and this has been very misconstrued for about the last 15 years.
1. Anaerobic capacity and power are largely genetic, you will see little improvement in these categories with interval training (doesn’t mean there isn’t a place for them, but certainly not number one bucket)
2. You are already training these systems in your sport. Why double up in the weight room? You’d be better off having additional sessions on the mats.
3. Your aerobic system is responsible for getting rid of metabolic byproducts from anaerobic work and replenishing the system. If you want to improve anaerobic performance the answer is still cardiac output (and getting stronger in the weight room).
There are exceptions, but this isn’t the appropriate place to write an entire novel on the subject. I can however promise you that science is not on your side even in the least bit. This line of thinking came from a few studies about 10-15 years ago that were taken completely out of context and somehow became mainstream. Interval training is not the answer in most scenarios
Okay buddy. You said a whole lot of nothing there.
@@huston345 I’m sorry you can’t read
@@cdb0816what exercises would you recommend?