A friend of mine shared with me article that sounded very familiar. A matter of fact, this might be the most interesting workout studies ever 😉
A group of Canadian researchers at Queen’s University tested long cardio workouts against a specific type of short intensive exercises.
22 college-aged subjects did 4 workouts per week for 4 weeks in one of three groups.
* Group A did 30 minutes of treadmill running at 85% max heart rate
* Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers or squat thrusts with 10 seconds of rest between rounds.
* Group C did nothing (they were the non-training “control” group).
The results were pretty shocking…
Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%).
That’s right, the short bodyweight workouts (of 4 minutes) worked just as well as 30 minutes of cardio.
BUT… only Group B (the short, interval style of training) also increased muscular endurance in common exercises like chest presses, squats, sit-ups and push-ups.
And finally, this style of training used by Group B also resulted in greater overall workout enjoyment.
The Canadian Scientists concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance… all in just 4 minutes of training!
Nothing new here. I enjoy rolling with 20-10; 30-15; 45-30 intervals.. Throw in some body-weight exercises and you’ll be humbled. All after you drilled for 20 minutes, wrestled Three Separate 10 minute matches, then drilled some more 😉
Any wrestler along with any other athlete will benefit from this format. No real argument there. What I’m constantly amused with is how much the EXPERTS say strength and conditioning training has changed. I’d agree that technology has certainly improved, along with equipment evolving. But the fact that many of the “MOVEMENTS, FORMATS and TECHNIQUES” aren’t exactly new to everyone.
At the end of the day, getting in great shape for sports will always include: Pushing, Pulling, Squatting, Jumping and Running. Many athletes, preferably wrestlers that’s been around for 20 + years are seeing SPORTS SPECIFIC TRAINING now being exposed to “OTHER’S”… Imagine that, people that never wrestled before start training like a wrestler and they not only got in great shape in less time, but also got stronger.. They soon found out, if you performed this type of training and combined healthy foods, you can also lose weight!
That’s a mind blowing science breakthrough! History really does repeat..
I’ve been doing various forms of interval training or HIIT training or even better yet…
Tabata Training for over 25 years. That’s before the popular regimen based on a 1996 study by Izumi Tabata even came out. Heck, back in 1985, I can recall very clearly after a routine JUNIOR HIGH practice doing 10 rds of 20 second stand-ups against the wall, followed by 10 rds of 20 second wall-sits; followed by 10 rds of 20 second double leg lifts.
Then we drilled for 6 minutes after that!
My coach didn’t know or use the trendy “interval training” titles or any other scientific lingo. He called it ‘CONDITIONING TIME.’
What’s even worse, I’ve noticed more and more that a lot of coaches and wrestlers are talking about doing “this kind of workout” and “that kind of workout.”
Grabbing a random crossfit workout and basically making stuff up as they go.
Let me be the first to say,
That’s an instant recipe for serious injuries along with “SURPRISE, you’re still tired as HELL at the end of the first period.”
All the “YOUTUBE CERTIFIED” coaches out there are excited to train which is great, but without using good judgement and teaching solid technique in efforts to complete that “25 minute Metabolic Conditioning Workout” they just copied off Twitter, my advise guys, never sacrifice technique for speed or weight. Stay in control and always use the best form possible. Remember, at this point in the game, you’re about 5 weeks away from your first handshake of the 2012-2013 season.
Getting in great shape should be your main objective in addition to controlling your weight. Believe it or not, there are multiple ways of getting in shape and they don’t necessarily include running 10 miles or doing 30 snatches for time.
I know of only two ways that are proven to help keep your weight under control, constantly improve your technique, explode your conditioning levels and depending on what you eat, increase your strength or at least improve your strength endurance. All of which you’ll need to do in order to win more matches.
First things first, Go back and read this article and plug in your numbers for all the formula’s. Start doing some extra workouts AFTER practice.
If your team is practicing now, START NOW.
Some Sample Workouts you can start with:
Both are Wrestling Specific with Strength Conditioning and Speed work.
All body-weight, no equipment needed other than a pull-up bar.
Do these after practice. Go two days in a row, one day off. Keeping track of your heart rate along the way. DON’T UNDER – ACHIEVE. Make your workouts count!
A. 20 “Go To” Singles, 20 Duck-Unders, 20 Double Leg Lifts
B. 5 Pull-ups, 10 Push-ups, 15 Body Weight Squats; Repeat for 12 Minutes
C. 5 Burpees, Sprint 100 yards; Repeat 3-5x
a = Start slow, gradually increase your speed (quick setup, no finish)
b = Strength endurance. Crank out as many rds as possible with good form
c = Speed
The Next Day….
A. 50 Stand-ups (with partner or on wall), 50 box jumps (or high knee jumps)
B. 20 sec. of Mountain Climbers, 10 sec rest; 20 sec. Plank, 10 sec. rest; Repeat 4x
C. 100 Jump Ropes; Repeat 3-5x
a = Start slow, gradually increase your speed
b = Strength endurance
c = Speed
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