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 ?
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How can I build my stamina progessively ? and muscle durability?
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this is for freestyle wrestling and boxing ... need my muscles to be able hold up for a long time without cramping or giving out ...
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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.
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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.
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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....
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Originally posted by Detroit101 View PostYou 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....
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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.
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Originally posted by dajabgameisill View Posti 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
Planks Hellos
Negative Pull Ups
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
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