Excessive Faculty Wrestling: Periodization
Many wrestlers strategy conditioning in an unorganized, haphazard trend with none clear targets in thoughts. This may very well be a mistake. Periodization is an idea designed that can assist you break your conditioning down into phases or cycles the place you concentrate on sure coaching targets. Periodization is designed that can assist you obtain peak efficiency. Peak efficiency is just about unimaginable to keep up yr spherical. Due to this fact, you break your coaching down into cycles, together with cycles of relaxation. In fact, you wish to win each match. That may be a fascinating aim. However, most highschool wrestlers particularly wish to qualify for the state event and even win the state event. Due to this fact, it’s often towards the top of the aggressive season that one needs to peak.
Periodization is a coaching idea that was popularized by Japanese Bloc international locations, particularly Russia. The idea of periodization being utilized in regards to sports activities coaching is often attributed to a Russian professor named Matveyev. Matveyev was the primary to make use of the time period periodization. Periodization is usually related to weight coaching however can be utilized to coach different athletic attributes as properly. As I said earlier, periodization is just breaking one’s coaching down into cycles or phases the place sure targets (e.g. power or endurance) are centered on. The principle goal of periodization is to assist an athlete peak for a sure problem (e.g. the state wrestling event).
Tudor Bompa, generally known as the “Father of Periodization,” wrote a e-book entitled Periodization: Idea and Methodology of Coaching. Tudor Bompa breaks down annual coaching into three easy phases.
- Preparatory Part
- Aggressive Part
- Transition Part
Nonetheless, these three phases will be damaged down additional. A wrestler’s annual plan might also be generally known as a macrocycle. The macrocycle will be damaged down into mesocycles (i.e. preparatory, aggressive, and transition). Every mesocycle will be damaged down into microcycles (e.g. per week). Then again, multiple macrocycle could also be used throughout a wrestling season as a result of you might have multiple main competitors that you simply wish to peak for.
Varieties of Periodization:
- Reverse Linear
- Undulating or Alternating
The sort of periodization acquainted to most athletes is linear periodization. Linear periodization often begins with a better quantity of basic work after which culminates with extra intense, sport-specific work.
A Typical Linear Periodization Plan for Wrestling:
- Preparatory–lifting weights for units within the 8 to 10 rep vary, operating lengthy distances, and doing a excessive quantity of wrestling
- Aggressive–lifting weights for units within the 4 to six rep vary, operating sprints, extra intense however much less voluminous wrestling, peaking for competitors
- Transition–taking a few weeks off earlier than you begin coaching once more
This is just one quite simple instance of periodization for wrestling. Wrestling is completely different from another sports activities as a result of you might wrestle in lots of tournaments in the course of the season. You might have to offer precedence to some competitions (e.g. the convention event and the district event). Mark Ginther believes in periodization. You might wish to do a web-based seek for Mark Ginther periodization and Tudor Bompa periodization.
Some have argued that periodization is overly difficult and impractical. For example, you ideally wish to be “in form” all season and win each match and event. As well as, macrocycles, mesocycles, and microcycles can appear a bit elaborate and puzzling. Nonetheless, making an attempt to keep up peak situation yr spherical and even all season is troublesome. Additionally, some highschool college students are a number of sport athletes. A pupil athlete might compete in observe in the course of the spring, baseball in the course of the summer season, soccer in the course of the fall, and wrestling in the course of the winter. Every of those sports activities may have its distinctive calls for. Due to this fact, making an attempt to make use of periodization for wrestling could seem impractical. Nonetheless, Tudor Bompa thinks the choice to periodization is “chaos.”
I’d recommend studying up on the various kinds of periodization. Some trainers consider an athlete can practice for power, endurance, and different attributes concurrently whereas others don’t. In my view, you need to attempt to hold periodization easy. The principle factor to recollect is that periodizatioin is just planning your coaching. For example, you might wish to do some longer runs in the course of the off season (e.g. summer season) and swap to sprints in the course of the aggressive season. You most likely aren’t going to start out out with a whole lot of onerous wrestling in your first few practices. You might must work on method at first and enhance your quantity and depth over time. Furthermore, you might wish to have a much less intense observe the evening earlier than a significant competitors so you might be recovered and contemporary to wrestle onerous the subsequent day.
In sports activities equivalent to swimming and marathon operating, athletes typically have a “taper” during which their coaching quantity is in the reduction of throughout the previous few days and even weeks earlier than a significant competitors. You, as a wrestler, may have some much less intense practices and conditioning main as much as a significant competitors.
As you may see, periodization generally is a difficult idea. Nonetheless, planning your yearly coaching by using cycles with sure targets in thoughts is sort of sure to assist in your wrestling endeavors.