How can I build my stamina progessively ? and muscle durability?

[dajabgameisill]

i am one of those guys who did nothing but lift weights, no cardio and now when i wrestle ... i get tired out quick ...my muscles tire out so quick...how can i effectively build my stamina and muscle durability ... ? i know people will say cardio ...but how much and how often ?

[nedcmk1]

this is for wrestling or boxing?

is it sub grappling/bjj or freestyle/folk/greco?

[dajabgameisill]

this is for freestyle wrestling and boxing ... need my muscles to be able hold up for a long time without cramping or giving out ...

[lyrical]

Run run run and lots of sparring

[nedcmk1]

i would do a barbell circuit focusing on core, very high reps for time, 30 reps at least to test your lactic acid threshold, couple that with HIIT and on of slow days long distance running.

Check out the Team Quest routines, i have some posted, mostly marked attn:speedkillz randys routine or something like that.

[Kayo]

oh freestyle wrestling...my first love. The best exercise you can do for wrestling, is wrestling. My team practiced 4 days a week. So we wrestled hard, four days a week. Along with that i was trying to run as much as I could which would very between 3-5 times a week cause i was still in school.
But also i would do HIIT. and i would do it in the way where i would simulate a match. So i would sprint hard for 2 minutes, light jog for 30 seconds, hard for 2 minutes, light for 30 then sprint hard for the last round for another 2 minutes, and then cool off.

For muscle durability i changed the way i lifted, it wasn't just for size anymore but more so for strength i.e 5x5 rep ranges, dropped stuff like bicep curls and added in compound lifts. For endurance i worshiped, dreamt, wrote about, thought about and lived by bodyweight exercises as i still do now for boxing. So a thing i did is i made a circuit between 3 exercises. Push ups, Pull ups and bodyweight squats. so you'd chose a number of reps for each exercise like 8-12 and go through the circuit 8-10 times depending on what type of shape your in.

[Detroit101]

You may want to try a high intensity low rest approach to weight training....I use a lot of body weight excersices with high repititions and low rest to keep my heart rate elevated to about 65-75% during a 45 min workout....if you are interested let me know and I will post one for you....

[dajabgameisill]

You may want to try a high intensity low rest approach to weight training....I use a lot of body weight excersices with high repititions and low rest to keep my heart rate elevated to about 65-75% during a 45 min workout....if you are interested let me know and I will post one for you....

i appreciates everyone's response ....can u post that for me , please ..thanks

[Count Patron]

You should pick wrestling or boxing then train accordingly. I've done both and they both deserve to be full time sports. You'll be OK in both of them, or potentially great in one if you focus.

[Detroit101]

i appreciates everyone's response ....can u post that for me , please ..thanks

Here man print this out..........any questions just ask.....This is no BS athlete training, not for a beginner and definitely not easy......

Each group of 3 or 4 excersises must be done right after the other, once completed rest 45 seconds and repeat 2 more times (for a total of 3). Then, move to the next group....Train one body part 1x per week in the beginning....it took me 1 month before I could train them twice.....Good Luck

WO # 2

Legs Rest 45 Seconds between Each Set
(All Exercises do in succession)

All Exercises 3 x 25 Week 1

• Squat 95lbs
• Squat to Calf Raise 95lbs
• ½ Squat 95lbs
• Squat Jump BW

3 x 25

• P Ball Hip Bridge BW
• P Ball Leg Curl BW
• Lunge Jump Right BW
• Lunge Jump Left BW

3 x 25

• Single Leg Squat Right BW
• Single Leg Squat Left BW
• Leg Press 400lbs
• Leg Extension 50lbs

Chest 3 x 25 Rest 45 Seconds between Each Set

3 x 25 Week 1

• Bench Press 95lbs
• Push-Ups BW
• Dip Hops BW

3 x 25

• Nautical Chest Press 95lbs
• Freedom Incline 40lbs Each Side
• Push Up Fronts Back & Forth BW


3 x 25

• DB Incline 25lbs
• Med Ball Push Up Hop BW
• DB Incline Fly 25lbs


• Cardio 9 Miles on Bicycle in 30 Minutes


WO # 2 Back

3 X 25 W/ 45 Second Breaks Week 1

• Nautilus Seated Row 96lb
• Nautilus Pull Down 96lb
• Band Reverse Fly Blue

3 X 25

• DB Incline Row 20lb
• DB Reverse Incline Shoulder Press 10lb
• DB Incline Reverse Fly 10lb

3 X 25

• Bent Over Alternating Row Blue
• Down Hill Skiing Blue
• Bent Over Row Blue
3 X 25

• Negative Inverted Row All 3 Body Weight
• Plank’s Hello’s
• Negative Pull Up’s

AB Circuit – Body Weight – 1 X 25

• Perfect Sit Ups
• Ear Muff Crunch
• Knee to Elbow Crunch
• Tuck Crunch
• No Hand In & Outs
• Stiff Leg In & Outs
• ½ Way Down Sit Ups
• Oblique Dips Right
• Oblique Dips Left
• Oblique Crunch Right
• Oblique Crunch Left