The Ultimate Running Program For Wrestlers!

Another factor in being a great wrestler is the ability to go the distance on the mat, without getting tired out. 

The whole idea is to be able to buffer lactic acid, and force the use of your body's fast twitch muscle fibers. 

What we want to do is get in the best "anaerobic" condition possible!

The way we do this is to have a sprinting program with very calculated sprinting distances, as well as recovery time in between!

Here is a 3 workout program that you can perform on alternate days in order to get into great anaerobic condition.

Workout 1:

The 400 meter track workout

Sprint the straight part of the track, and then jog on the turns.  This equates to sprinting 100 meters, followed by jogging 100 meters (to allow the heart rate to come down).  Do this for 3 or 4 laps.  Follow this with a short rest period.  Rehydrate, then repeat!

Workout 2:

The Second 400 meter track workout

Sprint 50M, then walk 50 M

Sprint 100M, then walk 50M

Sprint 150M, then walk 100M

Sprint 200M, then walk 100M

Sprint 150M, then walk 100M

Sprint 100M, then walk 50M

Sprint 50M, then walk 50M

Rest for a few minutes, get hydrated, and repeat!

Workout 3:

Sprint For Time Workout (on a flat field)

Four 5 second sprints, then rest 10-15 seconds

Four 10 second sprints, then rest 20-30 seconds

Four 20 second sprints, then rest 40-60 seconds

Four 30 second sprints, then rest 60-90 seconds