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Wrestling Pre-Season Training Part I
With 5 weeks to go. It is time to get the joints and ligaments ready for the stress they are about to endure. As well as getting your metabolism geared up to keep burning calories.
If you are playing a football you should back off of these training guides 2 days before a game.
If not, then this is perfect if you have been lifting heavy & working hard all off-season… or not.
Running- I feel that the endurance running needs to slow down and the intervals need to increase so that you are ready to go Six minutes off the bat! For this I start with nothing more than 12 minute running sessions. (That’s 2 matches).
You’ll need a Stop watch or Treadmill.
Day 1 Running slow for 5 min. ( warm-up)
Pick up the pace for the next 1 minute (relatively hard 6-7 minute mile)
Back off for the next 2 minutes (keep a steady pace 9-10 minute mile)
Pick up the pace Hard for the next 1 minute ( Should be hard 6-7 minute mile)
Slow it down for the next 2 minutes. Steady pace (8-9 minute mile)
Cool down for last minute or more if you desire. (Jogging pace)
Day 2 Close the intervals
Running slow for 5 min. (warm-up)
Pick up the pace for the next 1 minute and 15 sec (relatively hard 6-7 minute mile)
Back off for the next 1 minute and 45 seconds (keep a steady pace 9-10 minute mile)
Pick up the pace Hard for the next 1 minute and 15 seconds (Should be hard 6-7 minute mile)
Slow it down for the next1 minute and 45 seconds. Steady pace (8-9 minute mile)
Cool down for last minute or more if you desire. (Jogging pace)
Day 3 Run the steady pace for 12 minutes 8 –9 minute mile.
Day 4 Close the intervals by 10-15 seconds. Rest for less than 1 minute and 45 seconds
From here the goal is quite simple. Continue to close the gaps of rest and hard running until you are running and a hard pace for 8-10 minutes. Every third day should be a steady pace run to allow for joint and ligament recovery.
