Werstling case study
- 1. Wrestling Athlete CaseStudy Arun Kumar, S&C Coach & Personal Trainer www.strengthfitnessinternational.com
- 2. Introduction to sportand 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 inupper 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
- 4. Biomechanical Analysis • Movementsare done in all planes of motion • Torsion • Rotational stability
- 5. Sports Specific Movement Rotationaltechnique: 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
- 6. Movement Analysis: PredominantMuscular Use Knee Flexors Hamstrings Plantar Flexors: Gastroc & Soleus Knee Extensors Quads Pelvic Stabili sers Hip Extensors: Gluteals & Hamstrings Upper Body: Shoulder Complex – Pecs, Deltoids Knee Extens ors: Quads Hip Flexors: Rectus Femoris, Sartorious …
- 7. Physiological demands • Thereare 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 thebasis 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 injuriescan 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 andEvaluation • 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 initialtesting 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
- 13. Morphological LIGHTWEIGHT (71KG) HEIGHT (CM)167.2 BODY MASS (KG) 60.9 BODY FAT (%) 11.7 FAT FREE MASS (KG) 54.6 ARM SPAN (CM) AGE (YEARS) 28 SPORT EXPERIENCE (YRS) 10.6YRS
- 14. Strength/Power/Speed LIGHTWEIGHT 71 KG VO2 BACKSQUAT 1 RM(KG) 100 BENCH PRESS 1RM (KG) 85 SNATCH(KG) 60 T-TEST CMJ 39.1 10m TIME(seconds) 2.79 20m TIME (seconds) 5.92 PUSH-UPS/PULL-UPS BOX JUMP
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- 16. Off Season; HypertrophyPhase • 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 EnduranceWorkout 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 DayOne 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 • PostSeason 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 theend 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.
Editor's Notes
- #2 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
- #3 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 .
- #8 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