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Werstling case study
1. Wrestling Athlete Case Study
Arun Kumar, S&C Coach & Personal Trainer
www.strengthfitnessinternational.com
2. Introduction to sport and athlete
• Wrestling is a competitive sport between two opponents which are constantly in touch to each other, the
demands of this sport are huge both physical and mental.
• There are three energy systems that are used in sports: ATP-CP system, Lactic Acid system, Aerobic System.
wrestlers use approximately 90% anaerobic energy sources . High anaerobic metabolism demand. maximum
aerobic power for wrestlers is taking values of 52-63 ml kg-1min-1(Horswill 1992)
• Wrestling is a sport in which power is one of the most common characteristics so muscle strength is considered
crucial (Speed * Strength=Power, High Lactate Threshold, Strong Pulling Muscles, Strong Posterior Chain, Strong Core/Neck/Grip,
Mental Toughness)
• In wrestling there are more than 500 technics for offence and defense. Greco-Roman wrestlers who were
participating in the World championship in 1998, in their majority (53,3%) wrestlers perceived exertion to be
highest in the flexor muscles of the forearm, followed by deltoids(17,4%) and biceps brachii muscles(12%) while
other muscle groups as thighs, pectoralis, feet, abdominals, neck, triceps, latissimus, lumbar, followed with low
percentage (1.1%-8.7%).
Athlete
• Male
• 28 years old Wrestler
• Wrestling-GR/FS
• Weight 71 kg
• Early Pre-season
• No Injury
3. Athlete Goal
Improvement in upper and lower body strength
Improvement in lower body explosive
acceleration and deceleration power
To improve stamina by improving muscular
endurance
The athlete secondary training goals
To improve core stability
To improve footwork speed
5. Sports Specific Movement
Rotational technique: Spinning, pivoting, balancing, squatting, over head release, jumping
glide technique: balancing, pivoting, over head release, jumping
In both techniques shot must stay close to neck before release
Hammer: rotational speed, lower limb speed, balance, over head release
7. Physiological demands
• There are three energy systems that are used in
sports: ATP-CP system, Lactic Acid system,
Aerobic System
Anaerobic energy system
Most throws take 2-5 seconds to complete.
ATP-PC system in majority control
Fast Glycolysis
8. Physiological
Strength/Power
Strength is the basis for all movements. Begin with hypertrophy phase
Power is developed off of strength
Plyometic abilities. Box jumps
Olympic lifts
Neuromuscular activation
9. Injury considerations
Many injuries can occur during wrestling, mainly in the knee, ankle,
shoulder, elbow, skin and head.
• Head and face:- Cauliflower ear is one of the most common injuries
in the head, it is caused by the continuous holds from the opponent
• Lower extremities:- Wrestlers commonly safer from prepatella
bursitis which is an inflammation of the sac located in front of the
kneecap, caused be the constantly hit into the mat
• Upper extremities:- Sprained wrist is a common injury and it
usually happens usually by falling or landing hard on the hands
• Skin infections:- Since wrestling includes much skin to skin contact
there is a number of skin infections that are commonly seen among
wrestlers such as herpes simplex, ringworm and impetigo
10. Physical Testing and Evaluation
• Physical evaluation involves conducting assessments of the athlete’s strength,
flexibility, power, speed, muscular endurance, body composition, cardiovascular
endurance, and so on. In this chapter, the needs analysis focuses on assessing
maximal muscular strength, but a comprehensive assessment goes beyond that.
To yield pertinent and reliable data that can be used effectively to develop a
resistance training program, the tests selected should be related to the athlete’s
sport, consistent with the athlete’s level of skill, and realistically based on the
equipment available. The result of the movement analysis discussed previously
provides direction in selecting tests. Typically, major upper body exercises (e.g.,
bench press and shoulder press) and exercises that mimic jumping movements to
varying degrees (e.g., power clean, squat, leg press) are used in testing batteries.
After testing is completed, the results should be compared with normative or
descriptive data to determine the athlete’s strengths and weaknesses. Based on
this evaluation and the needs analysis of the sport, a training program can be
developed to improve deficiencies, maintain strengths, or further develop
physiological qualities that will enable the athlete to better meet the demands of
the sport
11. Testing
• An initial testing to asses athlete current abilities will be
done at the very begin of the Hypertrophy phase.
• Re-Testing will occur at the end of every progressing
Microcycle to asses athletes progress.
• Testing may be done in multiple days. Testing a few things
at the beginning of a workout, or all may be done at once in
replacement of a workout. At coaches discretion.
• Testing Protocols
– Strength will be tested via 1RM barbell bench press, and back
squats.
– Power will be tested via vertical leap, and 1RM power clean.
– Agility will be tested via latter run, and T-test.
– Endurance will be tested via one mile run, 1-min push up test.
12. Functional Movement Screening (FMS)
Deep Squat= Scored- 2=Upper torso is parallel
with tibia or toward vertical | Femur is below
horizontal Knees are aligned over feet | Dowel is
aligned over feet | Heels are elevated
In-Line Lunge= Scored-3= Dowel contacts
maintained | Dowel remains vertical | No torso
movement noted Dowel and feet remain in
sagittal plane | Knee touches board behind heel
of front foot
Shoulder Mobility= Scored-2=Fists are within
one-and-a-half hand lengths
Active Straight raise= Scored-2=Vertical line of
the malleolus resides between mid-thigh and
joint line The non-moving limb remains in neutral
position
16. Off Season; Hypertrophy Phase
• 5 day a week program.
• All workout periods will begin with a 10 to 15 min warm up of jogging and
dynamic stretching.
• Monday, Wednesday, Friday. These days will focus entirely on core
muscles/lifts.
• Workouts will be volumous but not overly intense. This is why core lifts
will be preformed three times a week.
• Tuesday, and Thursday will focus on synergetic, and stabilizer muscles.
• Goal: increase muscle Mass
• The workouts provided are to build the greatest amount of lean muscle
mass in all of the core areas of the body. While still strengthening the
complementary muscles.
• Since the competitive season has just ended the focus will be on strength
and conditioning.
• All workout periods will end with 5 min cool down jog and static stretch.
17. Hypertrophy and Endurance Workout
Monday, Wednesday, Friday
Workout Sets Reps Intensity (% 1RM)
Power Clean 6 8 60-75%
Pull-ups (weighted) 6 10 to 15
Back Squat 4 10 to 12 60-75%
Leg Press
3
10 to 15
Hamstring Curls
3
10 to 15
Standing Calf Press 5 15
Bench Press
4
10 to 12 60-75%
Dumb Bell Press (flat)
3
10
Push-ups
3
Till Fail
Tuesday, Thursday
*Every two lifts should be super setted with each other.
Workout
Sets
Reps Intensity (%1RM)
Cross Body Planks
4
20 sec holds
Ez Bar Curls
3
10 to 12
Candle Sticks (abs)
4
Till Fail
Bicep Curls
3
10 to 12
Weighted Dips
3
10 to 12
Russian Twists 4 20
Triceps Press 3 10 to 15
18. Pre-Season, Strength Phase
• All workout periods will begin with a 10 to 15 min warm up of
jogging and dynamic stretching.
• Program will continue on a three day a week program.
• Now that the competitive season is about to start again more
emphasis is going to be put on sport specific training.
• Therefore workouts are going to be more intense but much less
volumous so that athlete will not be fatigued during sport specific
training.
• Now that workouts are becoming more intense lean muscle mass
will need more time to recover so workouts will move to a muscle
group specific day.
• Goal: To maximize muscular strength just as season is about to
begin.
• All workout periods will end with 5 min cool down jog and static
stretch.
19. Pre-Season Workout
Day One
Workout Sets Reps Intensity (%1RM)
Back Squats 3 3 to 5 87-95%
Leg Press 3 5 to 8
Front Squat 3 5 to 8
Tire Flips 3 10 (fast) 87-95%
Weighted Standing Calf Press 3 10
Seated Calf Press 3 10
Day Two
Workout Sets Reps Intensity (%1RM)
Bench Press 3 3 to 5 87-95%
Dumb Bell Press 3 5 to 8
Cable Flys 3 5 to 10
Weighted Dips 3 5 to 10
Triceps Press 3 5 to 10
Triceps Extentions 3 10
Push-ups 3 Till Fail
Day Three
Workout Sets Reps Intensity (%1RM)
Power Clean 3 3 87-95%
Hang Clean 3 3 to 5
Dead Lift 3 3 to 5 87-95%
Rope climb 3 3 (fast)
Peg Board 3 3 (fast)
20. In-Season, Maintenance Phase
• The Maintenance Phase will be almost identical to the Pre-Season
workout as far as workout structure.
• Intensity and volume will decrees as to prevent athlete from
overtraining during the competitive season.
• Goal: To maintain as much lean muscle mass as possible. Since
wrestling is a very aerobic sport along with the fact that many
wrestlers cut weight they have a tendency to lose a lot of strength.
The goal for the In-Season conditioning program is to maintain as
much strength as can be maintained.
• All workout periods will begin with a 10 to 15 min warm up of
jogging and dynamic stretching.
• All workout periods will end with 5 min cool down jog and static
stretch.
21. Maintenance Phase Workout
Day One
Workout Sets Reps Intensity (%1RM)
Back Squats 2 6 to 8 80-85%
Straight Leg Dead Lift 2 6 to 8
Weighted Standing Calf Press 2 10
Seated Calf Press 2 10
Day Two
Workout Sets Reps Intensity (%1RM)
Bench Press 2 6 to 8 80-85%
Dumb Bell Press 2 6 to 8
Cable Flys 2 5 to 10
Triceps Press 2 5 to 10
Triceps Extentions 2 10
Push-ups 3 Till Fail
Day Three
Workout Sets Reps Intensity (%1RM)
Power Clean 2 3 80-85%
Dead Lift 2 6 to 8 80-85%
Rows 3 10
Good Mornings 3 20
Pull-ups 3 Till Fail
22. Post Season
• Post Season workouts will be very relaxed and
easy going.
• Workouts will be less workouts and more
mandatory recreation.
• This will consist of pick up games of athletes
choice.
– Basketball, golf, Frisbee, racket sports, swimming,
etc.
23. Purpose and Reasoning
• The reason the off-season workout is the way it is
compared to the pre-season is the goal to build as
much muscle in core area as possible in a short amount
of time.
• Since sport training off-season is the ideal time to focus
on strength gains as much as possible.
• Also since sport specific training will be at a minimum
athlete will have more time to focus on recovery from
intense core exercising.
• Core lifts (power clean, bench press, and squat) are
done every other day in hopes to cause as much
hypertrophy in a short amount of time.
24. Purpose and Reasoning
• In the pre-season sport specific training begins and becomes more
of a focus, so energy and effort will be split.
• That being the case recovery time must be taken into consideration.
• With less recovery time core exercises have been broken up into
three separate days so that those muscles have ample time to
recover between more intense lifting sessions.
• In-season training will have less total exercises but will maintain a
sub-maximal level of intensity to maintain as much gains as possible
throughout competitive season.
• Post-season training will be almost total recovery. Athlete will only
engage in light recreational sports.
• This is to prevent detraining and keep the body semi-active as to be
ready when the next season comes around.
25. Purpose and Reasoning
• In regards to particular lifts wrestling is a full body event. There is
no room for weakness in any part of the body. That being the case
all core lifts are emphasized to be at optimum physical capacity.
• Since wrestling requires all the muscles of the body subsequent lifts
are provided to more specifically target muscles that support core
lifts, but that core lifts don’t target specifically.
• Exercises like rope climbs, peg board, power/hang cleans are
perfect transitional exercises. Grip strength and power are vital in
wrestling and are greatly impacted by these lifts. Your ability to
more or control your opponent is directly related on how hard you
can hold on to your opponent. Your power than comes in to play
when it becomes necessary to throw or lift your opponent.
However to move, throw, or lift your opponent especially when
sweating profusely grip strength is imperative.
26. Conclusion
• At the end of this training program athletes will
have improved strength, power, and ability.
• Athletes will be able to preform at maximal levels
throughout the season without worried about
detraining, or overtraining.
• After appropriate rest in the post season athletes
should be fully recovered from the macrocycle
both mentally and physically.
• Once post season is complete athlete will be read
to start training regiment once again.
Notas del editor
Athlete Goal:- Improvement in upper and lower body strength
Improvement in lower body explosive acceleration and deceleration power
To improve stamina by improving muscular endurance
The athlete’s secondary training goals were;
To improve core stability
To improve footwork speed
Wrestling is combat sport during which 2 athletes try to throw each other down and pin their shoulders to the ground, to do show they use a variety of holds and techniques. Considered as one of the oldest combat sports wrestling was used for military training in ancient Greece as well as a sport in Olympic games in a much more brutal and different way than it is now. Centuries later, Romans introduced a less violent form of wrestling based on the Greek one, which was practiced until the 4th century when it started fowling in oblivion making its reappearance in the 1stmodern Olympics in Athens in 1986. Today there are 2 forms of wrestling Freestyle and Greek-Roman, which are under the roof of the United World Wrestling (UWW) used to called the International Federation of Associated Wrestling Styles (FILA) which was founded in 1912 (Fortin 2001).Alexander Medved , which according to FILA is considered to be the greatest wrestler in the 20th century has described the sport of wrestling as it follows ”In order to become a wrestler one should have the strength of a weight-lifter, the agility of an acrobat, the endurance of a runner and the tactical mind of a chess master”. Wrestling is a simple and natural activity, but a very complex sport (Curby 2010).
The analysis of a sport during needs analysis which consists useful information about the performance of the athlete in biomechanical, physiological and injury prevention fields , can be used as a ‘weapon’ for both athletes and coaches in order to increase their performance or improve the way of practice among others ,through a scientific guidance .
Wrestler use approximately 90% anaerobic energy sources
Strength and muscle power of both the upper and lower body along with a high anaerobic metabolism demand.
Considering the fact that maximum aerobic power for wrestlers is taking values of 52-63 ml kg-1min-1
