STOP RUNNING For Wrestling! | Conditioning Training For Wrestlers
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- Опубликовано: 24 мар 2021
- Wrestling Strength Coach Dane Miller offers his 5 Tip For Offseason Workouts for athletes and coaches so that they can get the most out of their endurance and conditioning training for wrestling so they can wrestle longer and train harder!
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Wrestling changed my life. I started as a heavyweight at 250lb weight class in 7th grade. However I weighed in my first practice at 287. By the first match I was 240 or less. By the end of my first season I was under 210 which is ideal for me. Two seasons later I remained a heavyweight but averaged a weight of 202-208 lbs. Went 32-7 with 28 pins... Before wrestling I was lazy and didn't even know it. Now I'm known as a hard worker at my workplace, some say the best. Wrestling gave me work ethic, drive, grit, goal setting skills, and since then I adopted a mind over matter mindset that proves successful when I'm motivated to do something.
💋
How tall are you my man
250 in 7th grade is crazy
@@_ego11 there is a kid that weighs 300
Most heavyweights now aren’t athletic, the athletic ones dominate.
God where was this information when I wrestled. This guy is awesome. I was in the no protein starve generation. Good stuff
Glad you liked it 👍
Yeah I think we all could have done with out those stupid 20 lbs cuts in 3 days 😓
Ya I’m from the same generation but I coach my old high school now and idk I’m 29 so it’s been forever since I had to cut but that’s part of the memories of wrestling was everyone but the heavyweights suffering for 3 days together trying not to die while the heavyweight talked about going to mcds after practice
Man I know it would have been so nice I would have been into this big time trying to find every Edge!!!!
@@KevinLopez-ph9pi I remember doing 19 about 55 hours it's horrible and I wrestled like s*** my sophomore year I had to do what I had to do we had a great team
Power cleans on the minute
A finisher (rope or med ball)
Rows or Assault Bike
30 mins 2x/wk conversation pace
Run up hill 30-50m, walk down
Tabatha protocol 20s on 10s off for 4 minutes
- Kettle bell swings
- Explosive knee planks
Recovery w sauna 3-5x/wk for 15 to 30m
Weight room complexes and saunas are esp important
Doing two-thousand repetitions on the jump rope is a good endurance exercise. It also helps with reflexes and balance. It takes about fifteen minutes, and it is time well spent.
Jump rope... Fifteen minutes.... **writes things down**
So how many times a week should i do jump rope?
@@bluecat6902 ignore that guy. Do it 4-5 times a day. You will thank yourself when you’re not tired in the longer rounds
@@JGarcia-uy7sq you mean 4 to 5 times a week right? Or by 4 to five times you mean about 5 minutes per round?
@@luciusartorius1772 is strength training prioritzed over cardio or both should be on the same levels?
@@bluecat6902 no 4-5 times a week. And do rounds of jump rope per session
I wrestled for 6 years in the 70's and when I look back I've come to realize that my coaches didn't understand cycling or periodization. I personally got into shape rather quickly but I needed to taper down or change up the modalities towards the end of the season because I was always burnt out at the end because we were pushed too hard. This probably had a lot to do with Dan Gable and the way he trained. He was the standard at the time (still is).
i am 68 years old and now a full time athlete, i do hill sprints rope climbs tyre flips box jumps you have showed me other routines i can do to improve my power on the mat,,
That's an inspiration. Hope to be a full time athlete someday myself.
Another well though out video, I’m gonna continue to watch because whether I play these sports or not these are incredibly informative.
Great video. So spot on. Base aerobic exercise should compliment your anaerobic energy system for wrestling.
I always enjoyed running, especially outside as I was able to work on my conditioning as I’m working on a steady pace. Running on the treadmill was also good for me as well!
Awesome video. Love how your break down each topic separately. Makes it easy to digest.
Thank you for sharing your hard earned knowledge coach. You are a genius
Awesome content. Love your presentation structure: great intro before getting into the details!!
"So when we're in the summer wrestling tournaments, we're not throwing up on the side of the mat". That's when you're lucky and lucid enough to reach the side of the mat before throwing up.
Great Vid! This will def help me out. As a freshman in high school this is my first year. During the season I sucked. So after the season I joined a club and have been going to tournaments and I’m going to go to Fargo in July!
what state are you in
How you doing now bro?
Same exact story, except I started as a junior. I’m in a club off season.
I love all the feedback on the video on how people love the new information they’ve received, but I love how he wrote out “asss” on accident while trying to write “assault bike”, just so much informative stuff and then word ass with an extra s. Love this video
So much excellent information and the presentation was simple and easy to follow. Thanks so much!
I like his style of teaching because he shows us what’s the most amount of bang you can get from your buck for conditioning
Great information. Many coaches just had us constantly burn ourselves out in every workout.
Who in their right minds would dislike this 🔥🔥🔥🔥thank you for these gems
Awesome video thanks
This is an excellent video. Hands on mat. Brilliant.
Love the tips. I'll definitely have to use these workout ideas.
Nice! Good luck 👊
Appreciate this fully!!
Thanks for a great video. In terms of youtube and content creating you probably can spread this video into 5 new videos for each subject. Expanding on recovery, for example, I think a lot of people would find value in
IN regards to the running up hill, I would also consider power walking the hill. Find a fast walking pace and hold that all the way up the hill. Control on the way down, and repeat. Not relying so much on speed to assist you up the hill. Worth giving it a shot. Great video Especially "DONT STARVE YOURSELF EAT PROTEIN" LOL Thanks!!
Thank you bro. Can you do video for boxers?
Phenomenal, great work.
Thank you. Glad you liked it 💪
I was wondering on the explosiveness workouts if it would be smart to learn how to recover in a stance in between intervals, I feel when I get into these explosive scuffles it’s hard to come back to a good stance.
You make interesting and sport educational videos.
Can you indicate where I can find more information about HSP70/stress in sports?
Excellent information 🤙💪
Glad it was helpful!
Thanks bro
First off, I'm recently new to you guys and your videos are amazing. In just a couple of days I have learned so much, so thank you!
I just had two questions if you wouldn't mind.
1. How can I go about coaching myself for wrestling? I go to an academy 2x p/ week and it's nothing serious but I want to step up my game.
2. Do you think zercher squats and jefferson rack pulls have a place for wrestling? Or do you think they are inferior in every way to the olympic/classic lifts?
I think zercher squats are great Olympic lifts are dangerous if you don’t have great form. Check out Phil Daru he’s brilliant for mma and breaks down the science
@@ClaytonMMA thanks, I'll check it out
@@zeninguem7333 Eric bugenhagen fan I see
Great video!!
Thank you 💪
I 100% agree with the main points.
The way to go for at least me is to build up strength and muscle, and then use my energy to get more capable athletically during the time I need it
I think working some aerobic base and capacity in the beggining is clearly important. Maybe not the old fashion way but I think 30 minutes is the bare minimum.
thanks
How would you alter this for someone who doesn't compete in the off-season?
Great videos man
Your channel should blow up soon
Thank you. We really hope so. It's your support that will help us get there. We really appreciate it 💪
Right on time
YES sir!
Hello i have a senior hs wrestler. Do wrestlers have to stop lifting heavy in preseason wrestling and change their lifting workouts to more speed, and power development (plyometeics). And how many times a week besides their wrestling practices?
How many times a week should I do the Weight room stuff (OTM, complexes, finishers)?
Hello coach!! If I wants an body type and ability as heavy wrestler, which type of training should I do to just get fit and healthy. I can spend 1/2 to 1hr a daily! Is it possible?
Hey coach. What do you think 🤔 of man makers exercise? I only have dumbbells 💪🏼
Great !!!
I love this information! I wish I had this in high school. I also wish I had this guys chest, damn!
I quit wrestling 2 years ago , but through your information i feel motivated but I don’t know where to start , i moved to canada 6 months ago, i am struggling over here , but anyway i want to start . Actually i need guidance. But from where should i start , i need guidance. If this reaches to you . Please guide me to get back to this track
The Kill Bill siren when railing on about recovery 🤣🤣
such a good movie
I don't have a sauna. Can I substitute this with sitting outside in 115 degree Arizona summer heat instead? Or is the 125 and humidity important?
For the first one can I use that with things lik front squats
Hello sir, can you tell me exercise to make back stronger and powerful without using any equipment.
Thank you coach💪
You bet!
My God I need this
Hey coach How do you feel anout dopemineo bands??
Coach, since Olympic lifts have such a huge learning curve for both coaches who teach them and athletes could the EMOM be done with a single or double of a sumo deadlift followed by 1 depth jump RPE 7ish? Or maybe a tuck jump or broad jump. Would that get the same explosive benefit?
Thank you. If possible, please watch a video of a day of strength training lower body Nick Gwiazdowski
We'll definitely try the next time he is at the gym 👍
@@GarageStrength Thanks.this is a great help
@@mehdiheshmati4096 Nice! Glad it was helpful 💪
@@GarageStrength Your videos are always useful💪🏼😉
I ended up quarintined and so i missed practice time and i was to sick to worlout and work on cardio and i had a tournament today and my first practice back was yesterday (i was suprised i even wrestled) and i lost my matches bc my stamina is so low rn
should i do this in season?
What about during season
Coach, do you use conditioning after strength training or on off days? I’ve heard conflicting info preferring one over the other and a minority saying both as long as you don’t gas yourself out
How many times a week should I do the sprints? Every day or 2/3 a week?
do them here and there I believe... For example: Assault bike work would be like this day, then sprint work, followed with strength training... You don't want back to back days of the same thing I believe. This is what I processed in the video and I may be wrong.
I don’t understand why Coaches today disagree with running. I think running is one of top Endurance workout to do.
@Arid Sohan depends the system you wanna train. We Have 3 and the One that is always involved is the aerobic one
@Arid Sohan hill sprints is running smh
Running is great you need sprints distance and resistance running to run you are wasting time if I run I have a goal and it is to improve cardio while also working either athleticism or resistance unless I'm just going for a distance timed run which would still work your athleticism
Wrestling is already hard on the knees. Running will just destroy your knees even more. Running may add to leg strength but cardio is cardio. If you can get your wind up while not destroying your joints then I recommend it.
What happens if you dont have a sauna what could I replace for that
I needed you 10 years ago
Damn im old 😊
If my goal is STRENGTH for athletic performance , should I be going around 1-6 rep range all year , if not wouldn't I ll be wasting my time doing that range which isn't gonna improve my pure power & strength, & even if it is improving then what is the difference between strength training and training for mass because everyone is doing every rep range? Please Clear My Doubt On This?🙏
This video might help for understanding rep ranges, but I think you need a mixture of high rep ranges that you can add at the end of your workouts and more often during the offseason, but we can cover that in a future video 👉 ruclips.net/video/z6M-47Mw1iM/видео.html | Thank you for the suggestion!
Conditioning in cricket make video
4:42 I'm gonna skip recovery
Basically me in High School
Do you have a program for Muay Thai
Do wrestlers include Calisthenics in their program?
I've been doing high rep light weight 5 sets 15 reps on all body parts, to put on size, is this bad for athletic training or is there a way to salvage my training? I am wrestler.
What you’re doing is good for athleticism and muscular endurance, but for putting on size it’s not as effective as low reps heavy weight.
@@isaiahgonzalez8398 Thanks
@@isaiahgonzalez8398 nah brah, heavy weights and low reps is good for strength, if you want a hypertrophic response you’ll want to go medium weights to moderately heavy weights and 8-12 reps
If I don’t have a assault bike can I use a stationary bike instead?
🔥
Back when I worked at a gym, my recovery trio was hot tub, pool, sauna.
Any free programs
Here you go 👉 www.garagestrength.com/pages/free-wrestling-program-email
Does anyone have experience with wrestling with a herniated disc? I'm 30 years old, pretty athletic, been training in judo, fitness and boxing since childhood, and recently started wrestling. However, I've had several herniated discs,but since 3 years, thankfully nomore due to stem cell therapy. Nonetheless, I still feel it sometimes, but it usually gets better after some stretching and core exercises.
Would this work for a wrestler turned mma fighter who fights for 3-5 rounds of 5 minutes?
Yeah
Cardio is cardio
It's not rocket science you can go play basketball at a high intensity and you will have cardio for your fights of course you would need to do other exercises specific to the sport for strength
Okay georgia i see you
Who's the wrestler in yellow in the thumbnail?
Can you explain what that guys knees were doing at about the 4 minute mark with those cleans and front squats. Is that bad if an athlete does that?
I’m a girl and want to do wrestling next year in 8th grade, is this still relevant? I know some of the things might have to be modified since I’m not in shape, I’m a girl, and I’m younger. Any tips?
Definitely still relevant. I wish I knew all this stuff and my first season starts tomorrow
Im a female wrestler & my advice would b 2 drink alot of water, have a healthy well balanced diet, have 8hrs of sleep & make sure 2 lift weights, pushups, situps, planks, squats, cardio like sprinting/stationary bike plus also stretching
What about middle schooler kids?
Instead of sauna... We have a gift of NAMAZ 5 TIMES A day very relaxing and peace
Kamaru Usman is a perfect example of this explanation when he was champion
can this be just as effective in BJJ?
look at khabib..
no bjj can defeat him in grappling
@@osbourneralph5107 I defeated Ur mother last night
What is the next best thing if you cannot do Olympic lifts?
ROGER THAT COACH!
👊
the best conditioning for wrestling IS WRESTLING!!! Whenever anybody says you should leave the wrestling room to get better at wrestling they're WRONG
That’s exactly what my coach used to say. How do you get better at something? By doing it.
@@tranquilhawk5110 there's no secret to sell, it's just that simple.
i mean youll be at a significant disadvantage if you don't do other types of training like weightlifting and endurance training.
@@vizari9570 why would you waste time doing that if you could be rolling
@@BURGAWMMA How is it a waste of time? You can have all the technique you want but rolling alone will not significantly improve your endurance or strength. It can get you far yes but taking it to the next level requires extra training.
Ima a female first time wrestling any tips?
I have to disagree with running is bad, khabib runs in hills everyday and he has ton of stamina. You need aerobic base
6:38
I have see very few highschool athletes who have the ability to do a proper clean and snatch. Other than the hand or power variety the full competitive movements require top notch instruction. Rarely can any wrestlers do Olympic lifts with a proper rack. I am unsure if you cleans even if they are done unlike CrossFit. The probably should be done with a broom stick and bar until sophomore year with no more than 3 reps with a full rest. I am no Olympic lifting expert but I know what a good clean looks like, what an acceptable clean looks like and what an atrocious clean looks like (80% ov high school football players can’t clean for shit and the form alone isn’t proof enough. A 300 lb clean is really not that good if it’s done using proper technique. The big strong guys who are capable of this feat must have decent clean technique to accomplish this task that European teenager throwers, wrestlers., lifters who can’t bench 315 can do. In America, football players in states like Florida and Texas It is not uncommon to see high school players benchpress 365 squat in excess of 550 End it is very rare to see someone in high school who can also clean 315. The opposite is true in Europe we’re guys can put big weight and Clean and jerk it overhead, Yet they’re absolute strength is not as high as many of the US athletes who focus on the slower. Strength lifts such as the power lifts. For this reason it’s my believe that US athletes should either have qualified Olympic lifting coaches or abandon Olympic lifts in favor of more pliers and kettlebell work. I know the CrossFit elite athletes often times have great Olympic lifting skill that they acquire through competent coach but your average CrossFit gym has athletes with horrific form on the Olympic lifts and many of the standard lifts as well. Weight lifting should not be reduced to a push-up contest. Anytime I see two people in a push-up contest the odds are that neither of them does even one quality push-up. If a push-up contest doesn’t require someone to maintain proper position, touch their chest to the floor and press up until their arms are fully locked, the rep should not count. The same is true of CrossFit keeping pull ups as those are ridiculous and shouldn’t count at all. You need to clean is still judged by whether or not you get the weight to your shoulders or not, So many American athletes get away to their shoulders with their forearms perpendicular with the ground and all that weight pulling their shoulders down and out of the socket. It’s a great way to screw your rotator cuff over the course of several months. If an athlete cannot maintain the proper rack position with the weight resting across his upper torso with his elbows pointing directly forward so that his triceps are parallel with the floor and the weight is in the tips of his fingers, he probably shouldn’t be doing cleans whether they are power cleans hang clean or full cleans. Cleans and snatches are great movements when they are done properly and when they aren’t in properly it just looks like a strong individual is muscle fucking up a weight off the floor which is not a good recipe for injury prevention or for exerting power in the field. Additionally, most wrestlers spend the season in a semi for kids state given their weight management so I don’t believe that cleans are a good movement for in season wrestler. Off-season they are probably OK but the problem is is it cleans are so difficult to learn properly and require such a competent coach and so many repeated efforts that if you start your freshman year in high school with Average football or wrestling coach you’re never gonna learn how to do a proper Olympic lift. You cannot teach but you cannot give your self perfectly unless you used to be able to do it perfectly and you have a young athlete there as your example. When I think back to high school football and wrestling and think about the coaches trying to teach the bench squat and clean I cringe. People learned how to benchpress properly and Squat properly if they were able to lift A decent amount because the judging standards were strict. But very few of our athletes could perform a clean that looked decent and none of them could perform a clean that did anything beyond looking pretty decent. There is a guy on our football team who at 175 pounds clean 315 and that was pretty unbelievable for 17 year old who hadn’t performed a clean until he was 15. This kid also had a 500 squat in a 350 bench I exceeded these numbers by a large margin in college in later on but I never did queens in when I started attempting to incorporate hand creams in power claims I was terrible. When I received some coaching from some guy who claims he could do them and couldn’t do them very well, I was able to get my clean up 275 but it was basically muscle fucking the weight and looked horrible.
Double kettlebell clean and jerks, in the hard-style, with 24kg bells, Xreps For a 20min EMOM. if you survive that shit, you'll be as conditioned as Goku!
What if the wrestler does not have a true off season? If the wrestler is going from Folkstyle to Freestyle Tournaments in the summer.
Clean 100 kilos???? Thats some serious doe 💰
Best clip of Mickey
💪
@@GarageStrength any substitutes for a sauna if you don’t have access to one. and have you made videos on a flexibility/mobility
@@qwop2888 Here you go 👉 ruclips.net/video/A5pZbUI5Uuk/видео.html
@@GarageStrength appreciate it
@@qwop2888 Happy to help 💪
what if i don’t have access to a sauna
Never understood where the mindset of running your body into the ground....
I was a goalkeeper in college and we wasted so much time running. So much other things could have been done
Max was here
I live in Illinois, and there are exactly zero hills here, whats an alt option?
I’m no expert but I would say sled pulls
stairs, farmer's walks, farmer's walk on stairs; not exactly the same as uphill sprints but what they lack in some aspects, compared to sprints, they make up for in other
Do it on treadmill
I live in Illinois and there is tons of places with hills here. Wether ur in the city or the suburbs.
@@novastar125 cap
Wrestle live, push-ups, sprints, pull-ups.
Repeat.
lmao at UMD we did 5 am run workouts. Repeatedly told McCoy that it was stupid. Great person, horrific coach