Wrestling intervals

[DoubleAAZ]

Hi there I'm trying to formulate a some interval training that would have good cross over for wrestling. I used to wrestle and want to get back into reasonable shape with drills. I have punch bags, barbells, slam ball. I am 34 and used to wrestle in my 20's I don't want to wreck my joints worse than they are already. I am doing some low intensity cardio twice a week to build an aerobic base. Can anyone recommend some good programmes or sites to look at. A lot of wrestling programs seem quite generic for what I'm looking for. I already squat. Bench, deadlift, rows, dips etc. Any thoughts?

 

[LatFlare]

So you're just tryna get back in decent shape to wrestle the guys at the gym as a hobby?

 

[Badger67]

Tabata. the 20 on 10 off is very similar to wrestling matches tempo. Start with a 2 minute round, work your way up by 0.5-1 minute per week. Just pick low skill work for it or do it cycling/rowing/sprinting if you are capable of it.

 

[DoubleAAZ]

So you're just tryna get back in decent shape to wrestle the guys at the gym as a hobby?

Just trying to get ready to go back to wrestling training

 

[DoubleAAZ]

Tabata. the 20 on 10 off is very similar to wrestling matches tempo. Start with a 2 minute round, work your way up by 0.5-1 minute per week. Just pick low skill work for it or do it cycling/rowing/sprinting if you are capable of it.

Thank you dudw

 

[selfcritical]

Tabata. the 20 on 10 off is very similar to wrestling matches tempo. Start with a 2 minute round, work your way up by 0.5-1 minute per week. Just pick low skill work for it or do it cycling/rowing/sprinting if you are capable of it.

Tabata is pretty specific to lactate production, just as long as you're actually capable of producing that level of output (hard as fuck). I would probably cycle off to another protocol after about 3 weeks of tabata.

 

[DoubleAAZ]

I have been monitoring my heart rate on the slow runs and it's at about 170/180bpm as there are some hills and slight inclines. Sprinting for 20 secs and jogging for 10 I should be hitting higher bpms. I'm hoping I don't have a heart attack.

 

[MandirigmaFit]

Isometrics against high resistance would be a good place to start.

 

[selfcritical]

I have been monitoring my heart rate on the slow runs and it's at about 170/180bpm as there are some hills and slight inclines. Sprinting for 20 secs and jogging for 10 I should be hitting higher bpms. I'm hoping I don't have a heart attack.

170/180 is pretty high for a slow run, unless you have the max HR of a hummingbird.

 

[MandirigmaFit]

I have been monitoring my heart rate on the slow runs and it's at about 170/180bpm as there are some hills and slight inclines. Sprinting for 20 secs and jogging for 10 I should be hitting higher bpms. I'm hoping I don't have a heart attack.

Can you post a screenshot of your HR graph?

 

[DoubleAAZ]

170/180 is pretty high for a slow run, unless you have the max HR of a hummingbird.

Im running slow and I have just been exercising again after years off. I think my heart is just fucking struggling to move my ass around the course.

 

[selfcritical]

What speed were you running? That looks like a race pace run to me

 

[DoubleAAZ]

What speed were you running? That looks like a race pace run to me

. It was 3.4miles in 36 minutes . The fastest mile was not under 10minutes. I'm getting faster every time but I'm not pushing it. I have never been a Good runner I'm about 88kgs. When I was wrestling before I was about 73kgs

 

[selfcritical]

For low intensity day, your cardiac output range might be closer to 12 mins, at least for a little while. It's less specific, but you might fill in some holes in your conditioning by focusing on it for 6ish weeks

 

[DoubleAAZ]

I'm sorry I don't understand the term cardiac output range. Does that mean my running pace?

 

[selfcritical]

Cardiac output is the HR range at which your heart can completely fill with blood, and put a stretch on the wall of the left ventricle. It's Zone 2 on most charts, and for the average population falls between 120-150 Beats per minute. I was saying that given what i saw there, my guess is that your CO range is probably 12 minutes (for now).

 

[Badger67]

@DoubleAAZ
Research cardiovascular drift. Understanding this along with target HR zones will help you pin point this issue better.

 

[DoubleAAZ]

Cardiac output is the HR range at which your heart can completely fill with blood, and put a stretch on the wall of the left ventricle. It's Zone 2 on most charts, and for the average population falls between 120-150 Beats per minute. I was saying that given what i saw there, my guess is that your CO range is probably 12 minutes (for now).

I am reading up on this now thanks I thought I understood this heart rate zone stuff but this is new to me. Thanks to all who responded