High School Wrestling: Periodization
- August 20, 2017
- Posted by: marlenedubois
- Category: Nursing Assistant Classes
Many wrestlers approach conditioning in an unorganized, haphazard fashion without any clear goals in mind. This specific could be a mistake. Periodization is usually a concept designed to help you break your conditioning down into phases or cycles where you focus on certain training goals. Periodization is usually designed to help you achieve peak performance. Peak performance is usually virtually impossible to maintain year round. Therefore, you break your training down into cycles, including cycles of rest. Of course, you want to win every match. of which is usually a desirable goal. however, most high school wrestlers especially want to qualify for the state tournament or even win the state tournament. Therefore, This specific’s usually toward the end of the competitive season of which one wants to peak.
What is usually periodization?
Periodization is usually a training concept of which was popularized by Eastern Bloc countries, especially Russia. The concept of periodization being used in regards to sports training is usually usually attributed to a Russian professor named Matveyev. Matveyev was the first to use the term periodization. Periodization is usually often associated with weight training however can be used to train some other athletic attributes as well. As I stated earlier, periodization is usually simply breaking one’s training down into cycles or phases where certain goals (e.g. strength or endurance) are focused on. The main objective of periodization is usually to help an athlete peak for a certain challenge (e.g. the state wrestling tournament).
Tudor Bompa, known as the “Father of Periodization,” wrote a book entitled Periodization: Theory as well as also also Methodology of Training. Tudor Bompa breaks down annual training into three simple phases.
- Preparatory Phase
- Competitive Phase
- Transition Phase
However, these three phases can be broken down further. A wrestler’s annual plan may also be known as a macrocycle. The macrocycle can be broken down into mesocycles (i.e. preparatory, competitive, as well as also also transition). Each mesocycle can be broken down into microcycles (e.g. a week). On the some other hand, more than one macrocycle may be used during a wrestling season because you may have more than one major competition of which you want to peak for.
Types of Periodization:
- Reverse Linear
- Undulating or Alternating
The kind of periodization familiar to most athletes is usually linear periodization. Linear periodization usually begins that has a higher volume of general work as well as also also then culminates with more intense, sport-specific work.
A Typical Linear Periodization Plan for Wrestling:
- Preparatory–lifting weights for sets from the 8 to 10 rep range, running long distances, as well as also also doing a high volume of wrestling
- Competitive–lifting weights for sets from the 4 to 6 rep range, running sprints, more intense however less voluminous wrestling, peaking for competition
- Transition–taking a couple of weeks off before you start training again
This specific is usually only one very simple example of periodization for wrestling. Wrestling is usually different through some some other sports because you may wrestle in many tournaments during the season. You may have to give priority to some competitions (e.g. the conference tournament as well as also also the district tournament). Mark Ginther believes in periodization. You may want to do an online search for Mark Ginther periodization as well as also also Tudor Bompa periodization.
Some have argued of which periodization is usually overly complicated as well as also also impractical. For instance, you ideally want to be “in shape” all season as well as also also win every match as well as also also tournament. In addition, macrocycles, mesocycles, as well as also also microcycles can seem a bit elaborate as well as also also puzzling. However, trying to maintain peak condition year round or even all season is usually difficult. Also, some high school students are multiple sport athletes. A student athlete may compete in track during the spring, baseball during the summer, football during the fall, as well as also also wrestling during the winter. Each of these sports will have its unique demands. Therefore, trying to use periodization for wrestling may seem impractical. However, Tudor Bompa thinks the alternative to periodization is usually “chaos.”
I would likely suggest reading up on the different types of periodization. Some trainers believe an athlete can train for strength, endurance, as well as also also some other attributes simultaneously while others do not. In my opinion, you should try to keep periodization simple. The main thing to remember is usually of which periodizatioin is usually simply planning your training. For instance, you may want to do some longer runs during the off season (e.g. summer) as well as also also switch to sprints during the competitive season. You probably aren’t going to start out that has a lot of hard wrestling in your first few practices. You may need to work on technique at first as well as also also increase your volume as well as also also intensity over time. Moreover, you may want to have a less intense practice the night before a major competition so you are recovered as well as also also fresh to wrestle hard the next day.
In sports such as swimming as well as also also marathon running, athletes often have a “taper” in which their training volume is usually cut back during the last few days or even weeks before a major competition. You, as a wrestler, may need some less intense practices as well as also also conditioning leading up to a major competition.
As you can see, periodization can be a complicated concept. However, planning your yearly training by utilizing cycles with certain goals in mind is usually almost certain to help in your wrestling endeavors.