Strength Training 101- The Basics
by Stan Tzogas (08/21/06)
Upon completion of a strength training workout, the athlete’s muscles should be pumped solid with lactic acid and the athlete should be fatigued. For a muscle to get stronger, it has to be overloaded. Overload means putting more stress on the muscle than what it is used to. As the muscle adapts to greater levels of stress, the amount of weight must be increased in order to ensure progression. Progressive overload resistance training is a strength training method that works by increasing the weight or resistance gradually in small amounts as the body gets used to new stress. This training concept explains how the great ancient Greek wrestler Milos was able to carry an adult cow on his back. During ancient times there were no fancy health clubs with high tech machines. As part of his ancient training practice Milo carried a baby calf every day until it was an adult.
The key factor in progressive overload resistance is the repetition maximum (RM). A repetition or a rep is one completion of an exercise. “RM” stands for the maximum amount of repetitions that can be performed with good form and technique with a given weight before technical breakdown and/ or muscle failure.
For example, the coach recommends a training program consisting of eight RM. Eight RM is the maximum correct repetitions in good form without significant failure or rest, lifting the maximum weight possible for the athlete. The eighth rep should be extremely strenuous for the athlete. The completion of a ninth rep should be impossible.
The way to find the weight for your RM is through trial and error. Training to a maximum repetition failure is crucial in order to gain strength. Too often, athletes will avoid the maximum overload that is required to complete the final repetition because it is too difficult. Not exercising to overload results in minimal gains. Under loading your muscles will lead to under-average results.
Six to nine RM will produce maximum strength gains. For leg exercises, however, RM should increase to 15 to 20. Any of the Olympic lifts should not be executed over 6 RM. Beginners should start with 15-20 RM for 1 set for the first 2 weeks of training. A “set” is the number of repetitions executed consecutively before a rest break. Progressive overload resistance training requires a spotter to prevent accidents and injuries.
11 General Guidelines for Strength Training:
1. 8-10 RM
2. 3 sets (the number of times 8-10 RM are performed)
3. 60-120 seconds recovery time between sets
4. 5-6 exercises beginning with the larger multi-joint muscles exercises first
5. 45-60 minutes maximum duration per workout, not including warm-up & cool-down
6. 3- 4 times a week
7. 48 hours between workouts
8. Exercise using strict form, slow speed, and full range of movement. Be sure to pause. Ask teammates or coaches for help with the techniques of the exercises
9. Breathing: exhale during the most strenuous phases of each exercise and inhale during the easier phases
10. Stretch the muscles that you are exercising in between sets
11. Include some core-abdominal exercises before the cool down
Good Weight Training Exercises for Wrestling
1. Power Cleans
2. Front or back squats
3. High pulls
4. Upright rowing
5. Bench press
6. Front Lat. Pulls
7. Standing or sitting shoulder press
Strength is a vital aspect of any wrestling match. Being strong helps to develop confidence, improves speed, power and execution of techniques, it can help a wrestler compensate for a lack of technical skills, it can aid in escaping bad situations and also prevent injuries. Those who struggle with wrestling usually struggle due to a lack of physical and/ or mental strength. Strength plays an important role on the path to a successful wrestling career.
The Team Impact Wrestling Club does not condone behaviour contrary to fair play. The club does not advocate the use of any muscle-building supplements permitted or banned. We feel that participation in sport is training for later day life, and integrity is a vital aspect of that process.
Average athletes with excellent training habits will beat good athletes with poor training habits. Good athletes with excellent training habits are extremely difficult to defeat. Poor training habits are better than no training habits. The will to win is not complete without the will to train. You decide which direction to take. Any direction you chose usually you will get back what you give. Enjoy your work-out!
