Examples Of Pre Season Training Program For Football 6 Week High School Wrestling: Periodization

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High School Wrestling: Periodization

Many wrestlers approach conditioning in a disorganized, haphazard manner with no clear goal in mind. This could be a mistake. Periodization is a concept designed to help you divide your conditioning into phases or cycles where you focus on specific training goals. Periodization is designed to help you achieve peak performance. It is virtually impossible to maintain crop performance throughout the year. Therefore, you break your training into cycles with rest cycles. Of course you want to win every match. That is a desirable goal. But, most high school wrestlers specifically want to qualify for the state tournament or win the state tournament. Therefore, one usually wants to peak at the end of the competitive season.

What is Menstruation?

Periodization is a training concept popularized by Eastern Bloc countries, particularly Russia. The concept of duration used in the context of sports training is usually attributed to a Russian professor named Matveyev. Matveyev was the first to use the term periodization. Periodization is usually associated with weight training but can be used to train other athletic attributes as well. As I said earlier, periodization is the process of breaking one’s training into cycles or phases that focus on certain goals (eg strength or endurance). The main purpose of the period is to help the athlete peak for a specific challenge (eg state wrestling tournament).

Tudor Bompa, known as the “Father of Periods”, wrote a book by this name Duration: Theory and method of training. Tudor Bompa annual training breaks down into three simple steps.

Three steps:

  • Preparation stage
  • Competitive phase
  • transition phase

However, these three stages can be further broken down. A wrestler’s annual plan can also be known as a macrocycle. The macrocycle can be broken down into mesocycles (ie preparatory, competitive and transitional). Each mesocycle can be broken down into microcycles (eg, a week). On the other hand, more than one macrocycle can be used during a wrestling season because you may have more than one major tournament that you want to peak for.

Types of Duration:

  • linear
  • Reverse linear
  • Conjugate
  • Concurrent
  • Undulating or alternating

The type of period most athletes are familiar with is the linear period. A linear period typically begins with a high volume of general work and then ends with more intense, sport-specific work.

A typical linear period plan for wrestling:

  • Prerequisites–Lift weights, run long distances, and wrestle extensively for sets in the 8 to 10 rep range.
  • Competitive–lifting weights for sets in the 4 to 6 rep range, running sprints, more intense but less massive wrestling, peaking for competition
  • Transition–Take a few weeks off before you start training again

This is just a simple example of a wrestling period. Wrestling is different from other sports because you can wrestle in multiple tournaments during the season. You may have to prioritize certain tournaments (eg conference tournaments and district tournaments). Mark Ginther believes in timing. You may want to search online for the Mark Ginther periodization and the Tudor Bompa periodization.

Some have argued that periodization is overly complicated and impractical. For example, you ideally want to stay “in shape” throughout the season and win every match and tournament. Additionally, macrocycles, mesocycles, and microcycles can seem a bit broad and confusing. However, trying to maintain peak condition throughout the year or all seasons is difficult. Also, some high school students are multi-sport athletes. A student athlete may compete in track in the spring, baseball in the summer, football in the fall, and wrestling in the winter. Each of these games will have specific demands. Therefore, trying to use periods for wrestling may seem impractical. However, Tudor Bompa feels that the periodization alternative is “chaotic”.

I would suggest reading different types of periodization. Some coaches believe that an athlete can train for strength, endurance and other attributes simultaneously while others do not. In my opinion, you should try to keep periodization simple. The key thing to remember is that periodization is simply planning your training. For example, you may want to do some long runs in the off-season (eg summer) and switch to sprints during the competitive season. You probably won’t start out wrestling too hard in your first few practices. You have to work on technique initially and increase your volume and intensity over time. Plus, you’ll want to do a less intense workout the night before a big tournament so you’re freshened up to wrestle harder the next day.

In sports such as swimming and marathon running, athletes often have a “taper” in which their training volume is reduced in the last few days or weeks before a major event. You, as a wrestler, may need some less intense practice and conditioning for a big tournament.

As you can see, periodization can be a complicated concept. However, planning your annual training using a bicycle with some goals in mind is almost certain to help your wrestling efforts.

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