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Resistance Training Based on Analysis of Wrestling
Techniques
Bahman Mirzaei (University of Guilan, Rasht, Iran)
Ioannis Barbas (DUTH, Greece)
David Curby (USA wrestling, USA)
Behnam Naghipour Givi (Allame tabatabaei Uni, Tehran, Iran)
Mohammad H. Ghahramani (Ferdowsi Uni of Mashhad, Iran)
Summary
Physical preparation is one of the most components affecting wrestlers’ performance and
strength training will obviously play a significant role in a wrestler's overall training plan. Most
wrestlers and their coaches understand the necessity for strength training. This type of training
can enhance wrestlers’ characteristics. But the main question is: “How resistance training can be
simulated with performing actual wrestling techniques?” However, if the focus is only on
increasing absolute strength and muscular size, the benefits of resistance training are severely
restricted.
Wrestlers must react with power to opponent's attack and maintain that power over numerous
rounds. Simply lifting weights is not the best approach to do this. So, according to the principle
of specificity of training, a strength training program should be concentrated on exercises that
use the wrestling muscles. In fact, only those muscles that are trained will adapt and change in
response to a resistance training program. In addition, based on SAID principle, Specific
Adaptations to Imposed Demands relate to the fact that the adaptation will be specific to the
characteristics of the workout used.
Overall, the best weight training exercises for wrestlers are compound, multi-joint movements
like squats, presses, and rows/pulls that mimic how wrestlers actually perform on the mat. In this
article we focused on step-by-step process of developing a wrestling specific strength training
plan that meets the demanding nature of wrestling:
1. Determination of the wrestler’s weakness in a certain technique (hip toss etc.)
2. Analysis of a certain technique to its components according to the principles of
kinesiology (flexion, extension, abduction…)
3. Determination of the muscle or the groups of muscles which predominantly involved in
the movements
4. Simulation of resistance training with actual condition of performing wrestling
techniques.
Here is an example:
Fig (1). Steps of “hip toss”.
Table 1. Muscles that predominantly involved in the “hip toss”
Movement
Muscles
Accessory muscles
Elbow
flexion
Biceps brachii
Anterior brachii
Brachioradialis
******
No
1
2
Leg internal
rotation
Gluteus minimus
&
medius
tensor-fasciae-latae
3
Knee
extension
Quadriceps
******
4
Trunk
flexion
Rectus
abdominus
Internal oblique
External oblique
Movement
Muscles
Accessory
muscles
No
1
******
Elbow flexion
2
Leg internal rotation
3
Knee extension
4
Trunk flexion
******
Fig (2). Simulations of “hip toss” with elastic band and free weights. Core, lower body, and
upper body strength are all vital components of a wrestler’s weight training routine.
References:
-
Mirzaei, B., Naghipour, B., Ghahramani, M.S., 2012. Resistance training based on
analysis of wrestling techniques. SSRC publication (Persian).
Mirzaei, B., 2010. Science of training in wrestling, Beh Nashr publication (Persian).
Lee E. Brown, 2007. Strength training, National Strength and Conditioning Association
(NSCA), Human kinetics.
Kraemer, W.J., and N.A. Ratamess. 2004. Fundamentals of resistance training:
Progression and exercise prescription. Medicine and Science in Sports and Exercise
36(4):674-688.