The Best Power Endurance Combos for Wrestling
The Best Power Endurance Combos for Wrestling
These three combos deliver the trifecta: strength, endurance and improved athletic performance.
Does it really matter if you have the stamina to last the full 6 minutes if you get overpowered and thrown to your back in the first minute? Does it matter if your bone crushing power runs out by the 3rd period? Across all weight classes, wrestlers are stronger, more powerful, and better conditioned than ever before. Which means if you plan to really compete, you’ll need a level of strength and power that can endure the full 6 minutes.
To get there, I’d advocate you pursue power endurance training. Power endurance is the ability to perform explosive movements for an extended period of time. Sounds pretty similar to wrestling right? Training this way allows you finish explosive takedowns from the first minute through the last minute of the match, while sculpting that cut up, well conditioned, physique all good wresters exhibit. Try the three power endurance combos that follow and you’ll dominate on the mat, or at the beach.
Full Body Supersets
There shouldn’t be much downtime or waiting around during endurance training, but, if your goal is to get stronger through max-effort training, you don’t want tire yourself out in between sets. So, there’s a fine line in rest to work time.
A great solution in balancing the two is full body supersets. Here you’ll pair a max-effort lower body lift with a plyometric upper body exercise, or vice versa. This approach allows you to get the most out of your max-effort training, while improving your work capacity. It also forces you to do explosive exercises in a fatigued state.
Do 3-8 sets of these supersets during your workout and experience their benefits for yourself.
a. Max-Effort Squat x 3-6 reps
b. Plyometric push-up x3-5 reps
a. Max-Effort Weighted Pull-Up x 3-6 reps
b. Squat Jump x 3-5 reps
a. Max-Effort Weighted Hip Thrusts x 3-6 reps
b. Med Ball Push Press Throw x 3-5 reps
Same Movement Tri-Set
Supersets, like those above, are great for increasing balanced strength and work capacity. But, same movement tri-sets can push your gains to the next level, as they’re great for simultaneously increasing strength, power, and work capacity. They also reveal any weak points you may have in your training routine.
Here’s how they work: chose a muscle group or movement that needs a lot of work. After you decide on the weak point, pick an explosive exercise, a max-effort exercise, and a time-under-tension (TUT) exercise – all working that same muscle group. Perform the three exercises back to back to back, which allows for power, strength, and endurance all to be trained in one set. This is a great, “bang-for-you-buck” training tool that I use with all of my athletes.
1. Leg Strength Tri-Set
a. Box Jump x 3-5 reps (explosive)
b. Zercher Squat x 3-6 reps (heavy)
c. Wall Sit x 20-30 seconds (TUT)
2. Upper Body Pull Tri-Set
a. Clapping Pull-ups x 3-5 reps
b. Weighted Pull-Up x 3-6 reps
c. Hand-over-hand rope pull x 20-30 seconds
3. Upper Body Push Tri-Set
a. Plyometric Push Up x 3-5 reps
b. Standing Overhead Press x 3-6 reps
c. Push-ups x 20-30 seconds
Make sure you perform the sets correctly: the explosive exercise must be done as fast as possible; the max-strength exercise must be as challenging as possible; and try to get as many reps as possible for the TUT exercise.
Litvinov Superset Method
I first read about this method of training from Dan John, one of the top strength coaches in the world. John warns of their simplistic brutality, and I wish I’d have listened, for this is the single best method I’ve used to improve power endurance in wrestlers. So, try them out, but heed Dan John’s warning: take it slowly! Do 2-3 sets your first time, and then gradually increase the sets as you become familiar with their brutal nature. Here’s how they work:
Perform a heavy lift for 5-8 reps. As soon as you are done, rack the weight, and take off sprinting. The sprint should last about 5-10 seconds. That’s one set. Simple right?
a. Front Squat
b. Hang Clean
c. Hang Snatch
e. Kettlebell Swing
f. Romanian Deadlift
These are just some examples, as you can choose any big compound exercise you’d like. Finish the lift, rack the weight, and take off running.
These power endurance combination methods will not disappoint. All three will help you develop explosive power that will carry over into wrestling, or any sport for that matter that requires equal parts strength and endurance. Just mentally note, before beginning, where the closest garbage can is should lunch come calling.
About the Author
Connor Flahive is the owner and head sports performance coach at Flahive's Advanced Strength Training (F.A.S.T.) in Park Ridge, Ill. He is a certified high school strength and conditioning specialist through the IYCA. He played football at the D-I level while earning his bachelor's degree in exercise science at Northern Illinois University. Visit his website at flahivetraining.com and check F.A.S.T. on Facebook at https://www.facebook.com/FlahiveFanPage
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