griffdrc Posted November 6, 2009 Share Posted November 6, 2009 i have been training with a european wrestler... his rest periods when exercising are a little different... the basic gist of it is during strength work your set your heart rate should be +170bpm when performing the exercise and you rest until it drops to ~110bpm... its been interesting so far but too early to really comment... thoughts? has anyone else tried anything like this? Link to comment Share on other sites More sharing options...
John Sapinoso Posted November 6, 2009 Share Posted November 6, 2009 i think it depends on your resting heart rate. If it is around 110 (it shouldn't be that high i'm assuming) then this sounds plausible for strength training, but for a wrestler I'd assume he would then also have a separate protocol for training endurance. On the other hand, my resting heart rate is < 60 so 110 wouldn't really be a rest. Then this would be a good idea for training endurance.I'd love to know how this goes, please keep us updated. Link to comment Share on other sites More sharing options...
Guest Posted November 7, 2009 Share Posted November 7, 2009 I think what Griffdrc means is that between sets you wait until you've reached a heartbeat of 110 BPM, instead of resting a pre-specified 2 minutes or so. He's not saying you have to wait until your heartbeat drops to its regular number of 'resting' BPM.*edit* And I think when you would measure your heartbeat just before starting a new set, you would find that it hasn't dropped all the way to your resting heartbeat, but instead hovers somewhere around 100 BPM or so, depending on the resting time. Link to comment Share on other sites More sharing options...
John Sapinoso Posted November 7, 2009 Share Posted November 7, 2009 That's how I interpreted it as well.Say you're resting heart rate is 100 and you wait for it to return to 110 before you begin the next set, then you have returned to relatively fresh state in this perspective, which would be ideal for optimal strength gains; but I assume wrestlers would then need another protocol to train endurance.If your heart rate is 60 and you wait for it to return to 110 before you begin the next set, then you're merely taking a quick breather which is ideal for endurance training. Link to comment Share on other sites More sharing options...
griffdrc Posted November 7, 2009 Author Share Posted November 7, 2009 this is ONLY for strength related work... endurance is a different beast entirely... he is a wrestler but was made to cross train with another sport... he picked olympic lifting... from what i gathered (his english is poor and had limited time mostly spent on wrestling) you rest until you reach 50-60% of you max heart rate... the lifts were very intense and the number of lifts varied depending on the exercise... i got very good at counting to 18 lol Link to comment Share on other sites More sharing options...
Coach Sommer Posted November 7, 2009 Share Posted November 7, 2009 the basic gist of it is during strength work your set your heart rate should be +170bpm when performing the exercise and you rest until it drops to ~110bpmThis brings to mind a conversation I had years ago with a good friend of mine who formerly was the Bulgarian Olympic coach (women's gymnastics) during the 70's & 80's. Ruman was adamant that the heartrate (HR) needed to be +170bpm prior to engaging in plyometric training in order to force the development of fast twitch muscle tissue. In his opinion performing plyometric conditioning without first elevating the HR was a complete waste of time.To achieve this he would have his athletes run a series of 4-6 all out wind sprints (usually down the diagonals of the FX) to increase the HR and then immediately proceed into 3 consecutive tumbling passes. The passes were technically relatively simply (roundoff, back handspring, back layout) with the focus on generating as much speed and block as possible into the final somersault at the end of the series.After performing the three tumbling passes, the athletes would rest (actually falling down on the ground in a gasping heap is more accurate 8) ). Once their breathing began to calm down, usually in the 30-60 sec range, Ruman would have them immediately begin the next round of wind sprints plus tumbling passes. Generally this protocol was performed for a total of 3-4 times during this part of the conditioning.Ruman was enormously successful as a coach, responsible for moving Bulgaria from 12th in the world to 4th, and is without a doubt one of the most brilliant gymnastics minds it has ever been my pleasure to learn from.Yours in Fitness,Coach Sommer Link to comment Share on other sites More sharing options...
Joshua Naterman Posted November 7, 2009 Share Posted November 7, 2009 Interesting! Once I start jump training I'm going to have to try something similar. Link to comment Share on other sites More sharing options...
griffdrc Posted November 8, 2009 Author Share Posted November 8, 2009 lol that type of routine sounds pretty familar... we did sprints with olympic lifts and some weird buddy lifts/drills with pull ups, rope climb, dips and push ups... all of the exercises were very fast and explosive... very high intensity... i think its interesting how much their routines revolve around bodyweight exercises... Link to comment Share on other sites More sharing options...
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