Need custom training program suggestions

noobrower · Post by **noobrower** » January 29th, 2008, 9:14 pm

I'm a wrestler. But ive been out of it for a while and my cardio sucks.
We do 5 minute matches and they are explosive.
I typically do five 5 minute matches and want to puke and gas out way too early. We get 1 minute or less break between matches and then rotate opponents.

I have a very small gas tank. Seems after 2 matches ive got the shakes from crashing blood sugar and feel completely spent. (Yes ive been checked out by the doc for everything, all blood tests are excellent).

I just got my new rower and am wondering, what kind of program should I follow to help me in my wrestling? Whats going to build really good high intensity endurance and fast recovery??

Since I wrestle a total of 25 mins typically, would a 30 min row as fast as I can be a good idea? Just keep trying to increase my distance on a set 30 mins?

Citroen · Post by **Citroen** » January 30th, 2008, 4:56 am

http://www.concept2.co.uk/training/interactive.php

http://www.fletchersportscience.co.uk/u ... 392f41.pdf

PaulS · Post by **PaulS** » January 30th, 2008, 9:33 am

A 30 minute pyramid would be quite good for you.

1, 2, 3, 4, 5, 4, 3, 2, 1 minute bouts of "hard work", with equal "paddles".

What we call "On" and "Off".

1:00 On
1:00 Off
2:00 On
2:00 Off
.
.
.
5:00 On
5:00 Off
4:00 On
4:00 Off
.
.
.
1:00 On
1:00 Off
Done

Maintain good technique during the "Off", but Pace/Rate should allow recovery to occur.

tdekoekkoek · Post by **tdekoekkoek** » January 30th, 2008, 10:23 am

While training programs and various pace intervals are helpful, for overall aerobic improvement it is simple: Long, slow distance. Now obviously for your sport you want to keep your quickness, so you can't do everything long and slow, but I would recommend not going all out every day. If you are doing 30 mins, don't do them as fast as you can.

Take some time to do 30 mins or more at a slow even rate. Try to build to 40min, 50min, 1hr, etc. Make this the majority of your work while you are trying to build your aerobic base. As you get fitter, you can add more variety and increase intensity and quickness.

Good luck!

jamesg · Post by **jamesg** » January 30th, 2008, 11:00 am

I'd guess you're young and strong so can take punishment, and probably not as unfit as you think. What else, if you wrestle. I also guess you fight with an effort that brings you permanently near if not well beyond your Anaerobic Threshold. So warm up and then use the erg same way: lots of fast intervals of up to say 5-6 minutes, with adequate rest. It should hurt a lot. Fast will probably mean 3 W/kg or more at a rating around 24-28 according to height. Try it for size, you can always adjust.

Only pre-condition: learn to row first, it's not as easy as it looks and it's completely different to wrestling. If you take this seriously, a good long relaxed stroke that works you hard will soon be automatic. Length and speed (= work) against low drag are more important than sheer force. Us oarsmen too need speed, coordination and a clear head when things get tough. Just we like to relax completely for around 2/3 of the stroke, as we come back for the next.

noobrower · Post by **noobrower** » January 30th, 2008, 12:51 pm

Actually im 40

I realize there is a lot more to rowing technique now. I watched all the technique videos and its going to take me some time and practice to get it down so I cant really do sprint stuff yet in good form. I take the technique part very seriously, I cant afford to get injured.

The thing im confused about is, will high intensity sprint type workouts work best for me, or very long slower intensity workouts meant do be more cardio based? Ive seen both answers on this thread so far, lol.

We definitely get anaerobic in class. Its a mixture of both really.

noobrower · Post by **noobrower** » January 30th, 2008, 1:01 pm

Ok, so I wrestle 2 times a week which I consider high intensity.
So im thinking maybe long rows or lower intensity on in between days for recovering and building aerobic endurance may fit the bill. So something like

monday - wrestle
tuesday - long slow row
wed - wrestle
thu - long slow row
fri - long slow row
sat - rest - outdoor activity
sun - rest - outdoor activity

I cant move monday and wednesday

Feedback?

johnlvs2run · Post by **johnlvs2run** » January 30th, 2008, 1:12 pm

noobrower wrote:Ok, so I wrestle 2 times a week which I consider high intensity.
So im thinking maybe long rows or lower intensity on in between days for recovering and building aerobic endurance may fit the bill. So something like

Yes, that's a really good plan.

I agree with Trevor and JamesG. If you're focusing on wrestling for your intense bouts, which it sounds like you are, then I'd use the erg solely for long easy distance, for endurance and recovery. This will help your wrestling considerably, as you'll be more relaxed and be able to recover much more quickly during bouts.

As an alternative when not wrestling, is to do the same types of intensity on the erg, i.e. 6x 5' with 1' rests, with an easy warm up before and an easy warm down afterwards. As long as you're wrestling though, that would be counter productive. I'd stay with just easy rowing while you're wrestling so intensely.

Nosmo · Post by **Nosmo** » January 30th, 2008, 2:34 pm

Depending on how strenuous your outdoor activity is, you may want to consider doing a moderately long moderately intense workout on Friday. This can be broken up in to some thing like 5 minute pieces with 2 minutes recovery, or 10 minutes with 3 minutes recovery. The work should not be too hard but a good deal faster then the long slow rows.

Before I saw that you were wrestling two days a week, I was going to suggest short sprints with not very much rest once a week. In something like wrestling one often has to go very hard long before you are recovered from the previous anaerobic effort. Bike racing is similar where you may have to sprint 4 times per mile coming out of every turn, or you are forced to respond to repeated attacks in rapid succession. For rowing there is no need to do that so most rowers would not think of training for it.