Hi All,

My name is Luke Cripe. I am the heading wrestling coach at Anderons High School in Cincinnati, Ohio. I was wondering if anyone had any new or creative conditioning drills? If so let me know or email me at luke.cripe@foresthills.edu

Thanks,

Luke

FYI: Dennis Hall has some conditioning workouts he used to peak for the olympics; they are jump-rope and sprint workouts that have a periodization cycle that allow your wrestlers to peak. Give those a try, if you need anything else, give us a call.

Jump Rope: http://www.worldwrestlingresource.com/members/wwr/videos/VIEW/00000265/Conditioning-jump-ropelifeline---Coach-Hall.html

Sprint: Dennis Hall on Conditioning Program 8 Week Sprint Cycle (3X's Per Week)

Week 1 & 2
       Three 880
Week 3 & 4
       One 880 & Four 440
Week 5 & 6
      Two 440
      Six 220
      Four 110
Week 7 & 8
      Four 220
      Eight 110
      Sixteen 55
Rest time in between sprints is 3x's the amount of time it takes to do the previous sprint. This program is designed to have your heart rate just above resting level, as you start your next sprint. This is the sprinting program that I used from 1992-2004. I always felt my conditioning was great, so I could wrestle hard. ~Dennis Hall

Coach McGovern,

Thank you for your response. I saw the videos already on the jump rope conditioning and have put them into place with my team. The boys love the jump rope workouts as it is something different to do for conditioning. We are beginning to see an impact from these drills.

Anything else that you have conditioning wise would be great. I am always looking for something new to keep the boys interest and excitment level up. Thank you for your assistance. Also, thank you for this website. I have found it very useful and informative. Keep up the great work!!! Thank you so much!

-Luke

can someone explain that sprint cycle in a little more detail please?

The sprint cycle is based on an eight week peaking phase to prepare your athletes for compition. So, as a coach, decide which event you want to peak for during the calendar year and begin using this conditioning program eight weeks prior to that event.

We are using this for our athletes to peak for the NCAA Championships; last year it helped us to produce our first NCAA Champion. Dennis Hall used it when training to make the US Olympic team when training in 2000 - it obviously conditioned him well for that historic 1 hour match with Brandon Paulson to make the team.

When using this program 2-3 times per week, make sure to give your wrestlers 4-5 hours window before or after their wrestling practice. This is to make sure that they get maximum effort and intensity into each workout with proper recovery.

Best of Luck Peaking your Athletes!

Coach McGovern,

My son is a high school junior. He hurt his shoulder at the end of the season. He wrestlers in the off season and is trying to keep up his conditioning. Do you have any suggestions on how he can keep up his conditioning and rehab his shoulder?

Great question, depending on the type of shoulder injury, there are workouts to make sure your son stays in competitive shape. I tore my rotator cuff in 1999 at the World Team Trials and according the MRI and the MD the only option was surgery, it was late summer and I was supposed to have surgery and due to the Olympic Year coming up in 2000 decided that I couldn’t afford to be out for 6 months recovery for the OlympicTrials. I was living in Colorado Springs at the time and had found a doctor in Colorado that had used a treatment called prolotherapy. The Olympic Training staff put me through some extensive rehab and it took almost 9 months to heal, but it did without surgery. There is a great book called the 7 minute rotator cuff which has most of the exercises that the Olympic Training Center uses to rehab rotator cuff injuries. At any rate, depending on the type of shoulder injury you could stay up on conditioning with Air Dyne workouts, stay up on technique with drills on the Adam Takedown Machine (hit some conditioniong on the takedown and get your footwork down with sets of 1 minute hard on the dummy, followed by 1 minute hard on the airdyne, - hit 2 of these hard then 30 second rests (to prepare for 2 minute periods) do 3 sets (hit four to five of those type of drill matches in an afternoon) – 4-5x/week.   You could do some ab workouts, and body weight leg training (hindu squats, body weight lunge hold sets, wall sits, with your shoulder rehab program in the am to make for a couple of workouts for the day. I have programs that I use with my team for upper body injuries – if you want some sample programs like these to change the variety let me know I could send you some. Options are limitless when you get creative – idea is to make the training sport specific as possible.

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Thank you Coach.

He is seeing an Orthopedist and is in rehad for the shoulder. But, thank you for your wrestling pointers, they are very much appreciated.

Coach, if it is not to much trouble, I would really appreciate it, if you could send me the information on what you use for your wrestlers with upper body injuries.

Thanks Coach, dominic

No trouble at all!  That's what we're here for!

Injury Rehab (Strength Training Workouts) 
 
#1) INJURED UPPER EXTREMITY: ARM, SHOULDER, ELBOW, WRIST, NECK, ETC
 
5-10 Minutes: Warm-up (Arnold Walk, Side Steps, Bike and/or Stair
Stepper)
5-10 Minutes: Core Work (3 Minutes Ab Work, 3 Minutes Back Extension
Work, 3 Side Crunches Abs * Variety)
20 Minutes Lifting Routine:  Mix and Match 
Leg Ext / Squats / Leg Presses / One Leg Step Ups / 4 Way Neck / One
Minute One Leg Wall Sits / 4 Way Neck / Etc
  
#2) INJURED LOWER EXTREMITIES: KNEE, ANKLE, ETC
 
5-10 Minutes: Warm-up (3 X 10 Pull-ups / 3 X 10 Dips / 4 Way Neck 4 X
10) 
5-10 Minutes: Core Work (3 Minutes Ab Work, 3 Minutes Back Extension
Work, 3 Side Crunches Abs * Variety)
20 Minutes Lifting Routine:  Mix and Match 
Back / BI / Shoulder / Triceps 
 
Injury Rehab (WRESTLING PRACTICE - Workouts) 
 
#1) INJURED UPPER EXTREMITY: ARM, SHOULDER, ELBOW, WRIST, NECK, ETC
 
5-10 Minutes: Warm-up & Stretch with Team
5-10 Minutes: Bike Warm-Up or Drill Technique with team if healthy
20-40 Minutes: 3-5 7 Minute Bike Matches (20 Hard/ 40 Medium * or 30
Hard / 30 Medium)
 
* Injury Rehab before or after your training session 
 
#2) INJURED LOWER EXTREMITIES: KNEE, ANKLE, ETC
 
5-10 Minutes: Warm-up (3 X 10 Pull-ups / 3 X 10 Dips / 4 Way Neck 4 X
10) or if possible Warm-up w/ Team
5-10 Minutes: Core Work (3 Minutes Ab Work, 3 Minutes Back Extension
Work, 3 Side Crunches Abs * Variety)
20-40 Minutes: 3-5 7 Minute Bike Matches (20 Hard/ 40 Medium * or 30
Hard / 30 Medium)
20-40 Minutes: (OPTION B if can not do a bike workout) * assist coach
with practice (timer, i.e.) 
 
* Injury Rehab before or after your training session