Conditioning: Off-Season Running

By: Bill Welker

Originally Published in: The Wrestling Drill Book

If a wrestler is not competing in off-season sports that promote physical endurance, he must design his own running program. Following is an off-season running plan that has worked for many champion wrestlers.

Because the wrestler is lifting on Monday, Wednesday, and Friday, he should run on the alternate days - Tuesday, Thursday, and Saturday. Sunday would be a day of rest. These recommendations will maximize the effectiveness of a running program:

The wrestler must first perform flexibility exercises for the legs and arms before running.
During the summer months, the wrestler should run in the mornings and carry water to beat the heat.
The wrestler should run 4 to 6 miles (6-10 km).
Interval training is an outstanding strategy for running. This method involves alternating between running and sprinting. For example, the wrestler's initial pace could involve 7- to 9-minute miles, depending on his body build. If in doubt, he should ask for his coach's advice. While running, the wrestler would sprint 30 seconds every two minutes, timing himself with a stopwatch. Substitutes for sprinting include running up hills or steps during the workout.
When the wrestler's run is completed, he should cool down by walking for 10 to 15 minutes. At this time, he should also drink enough water to make him feel comfortable.

Off-season activities are important for wrestlers who want to succeed in the mat sport. Summer wrestling clinics, postseason wrestling tournaments, weight training, and off-season sports and running are prerequisites for such achievement. As their coach, you are responsible for guiding them in such a positive direction.