Some synonyms for stamina are determination, fortitude, perseverance, persistence, stamina, staying power, and tenacity. Do you have the strength and stamina to keep fighting hard for a full six minute bout? Can you go the distance?

Fitness expert Ross Enamait states in infinite intensity, “Conditioning is king in the ring.” For us fighters, I can slightly change his quote to say, “Conditioning is where it’s at when you’re on the mat.” Ross states, “Strength is important, but it’s useless without the stamina to apply it.” Let’s take a closer look at resistance and determine how we can achieve higher resistance.

Endurance is the ability to sustain physical activity (ie perform work) or exert force over a long period of time. Resistance, however, can be a bit confusing. When you think of endurance, you might picture a marathon runner. But, marathons do involve a certain type of endurance. Wrestling also involves certain types of resistance.

Resistance types:

• cardio endurance
• muscle hardening
• power resistance
• speed resistance
• resistant force

As you can see, there are many types of resistance. Can you fight six minutes without huffing and puffing like a steam locomotive? Do you find yourself “gassed” easily? Can you shoot takedowns repeatedly in a match or is a powerful takedown all you have in you? Can you drill at high speeds for extended periods in practice? Can you execute moves quickly in the competition? Are you still powerful in the final moments of a match?

A wrestling match involves brief, repeated bursts of activity. You need to be powerful, strong and fast. However, you must apply these attributes repeatedly in a match. For example, power alone is not enough. You need to demonstrate that power repeatedly throughout a match. That’s where power resistance comes in. You may want to research the various types of resistors online.

First, let’s look at the three energy systems. The energy for sport or any activity is derived from one or more of these systems.

three power systems

• ATP-PC System: Includes activities that last up to about 15 seconds (imagine a football lineman exploding out of his stance or a track athlete running 100 meters)
• Glycolytic System or Lactic Acid System – Involves activities that last approximately 15 seconds to 2 minutes (imagine running a 400-meter race)
• Oxidative or aerobic system: Involves activities that last approximately 2 minutes to several hours (imagine a marathon)

Wrestling, like many sports, involves a combination of all three systems. However, fighting mainly uses the ATP-PC and Glycolytic systems. A wrestling match lasts at least six minutes, but the activity is not done in a steady state. As mentioned before, wrestling involves many explosive bursts of activity in a six minute bout. Wrestling is primarily an anaerobic sport. Only about 10% of the energy used in a wrestling match is derived from the aerobic system. Anaerobic means “without air.” Let me repeat: wrestling is primarily an anaerobic sport.

Now, let’s examine aerobic and anaerobic activity a bit more closely.

Aerobics vs. anaerobic

Like I said before, wrestling is mostly anaerobic. Therefore, you should not train like a marathon runner or cross-country skier. You need to train for the demands that the sport of wrestling requires. Long runs are out. Lifting light weights for 10 to 15 reps for many sets is out of the question (you’re not a bodybuilder).

Conditioning Coach Jamie Hale states, “Developing optimal endurance programs should include anaerobic endurance and aerobic endurance. Most sports are primarily anaerobic in nature, but coaches have their athletes run 3 miles a day. This affects the athlete’s power output, sprint mechanics, and teaches the neuromuscular system to function slowly.”

Wrestling is not a marathon! Remember that if nothing else.

Lactic acid

I can remember fighting matches where my legs felt like rubber towards the end. He couldn’t finish shots and had trouble defending takedowns. Lactic acid accumulates in the muscles during exertion (for example, an intense game) and causes fatigue. You need to condition your body to handle (buffer) lactic acid so you don’t get tired as quickly. Interval training and circuit training are excellent ways to increase your lactate threshold. I hope your trainer makes you run wind sprints. However, be sure to build your intensity slowly. You may want to do some research online about lactic acid training for fighters.

Ideally, your workouts should be intense. Your conditioning and practice must be demanding for actual competition to appear easy by comparison. It’s crucial to be as explosive towards the end of the game as you were at the beginning. You don’t want to lose a game because you “spasted” in the final moments. Here’s a quote for you: “The more you sweat in preparation, the less you’ll bleed in battle.” Or, “The more you sweat in practice (or training), the less you bleed in battle.” I think this quote can be attributed to US Navy SEALs. I actually don’t expect you to bleed. However, make your practices intense. How many takedowns can you punch in a minute? Do you run full speed or go at your own pace? Maybe he could wrestle with four 2-minute periods instead of three. Yes, fight an eight-minute match. You get the idea.

Recipe for endurance

• Build a base of strength by lifting heavy weights for low repetitions
• Do slightly longer runs in the early part of the season and then switch to more and more intense interval training and sprints.
• Intense practice, high-speed drilling often to develop “rug strength”
• Investigate lactic acid training for wrestlers and anaerobic threshold training
• Do not waste energy during the season doing long runs or weight training.
• Research circuit training and dumbbell complexes (for example, Javorek complexes) to learn how they can build your conditioning and endurance to very high levels.

I hope this article has given you an idea of ​​the importance of stamina and staying power in a wrestling match. Now, get to work on your staying power!