Is wrestling a six-minute match similar to running a marathon? No. Is wrestling a six-minute match similar to running a 5K? No again. Sometimes wrestlers run a lot to prepare for wrestling only to find themselves “gassed” before the match has reached the middle. So what can a fighter do? I will discuss some cardio options in regards to wrestling conditioning.

First, wrestling is primarily an anaerobic sport. Anaerobic means “without oxygen”. Wrestling relies primarily on the ATP-PC and Glycolytic energy systems. The ATP-PC energy system supplies energy for approximately ten seconds of exercise. Imagine a track athlete running 100 meters. The glycolytic energy system provides energy for exercise lasting approximately ten seconds to two minutes. Imagine a wrestling match where you control your opponent for a while and then explosively shoot to take him down. There are several explosive bursts in a wrestling match. The fight is practically 100%anaerobic exercise. In contrast, running a marathon is about 98%aerobics exercise. So why train like a marathon runner if you are a fighter?

Some coaches believe that LSD (slow long distance running) builds an aerobic base. Aerobic core training is believed to enhance the anaerobic work that will follow later in the conditioning program. Other coaches question this notion. Some trainers believe that steady-state cardiovascular exercises, such as jogging, can cleanse the body of waste products and speed recovery after intense strength training. Other coaches also question this notion. Trainers who do not favor steady state cardio generally prefer some form of HIIT (high intensity interval training). HIIT generally involves periods of high intensity activity that alternate with periods of lower intensity activity. For example, one could alternate sprinting for thirty seconds and jogging for thirty seconds for a designated period of time.

Some potential benefits of steady-state cardio:

• Build an aerobic base that will enhance your anaerobic exercise later on.
• Increase your work capacity (i.e. build a bigger gas tank, as Matt Wiggins would say)
• Elimination of waste products from the body after intense strength training.
• Speeds recovery after intense strength training.

Some possible drawbacks of steady-state cardio:

• Steady-state cardio trains slow-twitch muscle fibers (as a fighter, you want faster-twitch muscle fibers that are responsible for strength, power, and speed)
• Increased cortisol production that can cause muscle loss.
• Overuse injuries (for example, to the knees)
• Can take a long time

Some potential benefits of HIIT:

• You tend to develop fast-twitch muscle fibers
• Anaerobic training can develop aerobicsand anaerobic capacities
• Shorter duration / less time

Some possible downsides of HIIT:

• May lead to CNS exhaustion (i.e. overtraining)
• It can lead to anaerobic overwork if you are also strength training and doing a lot of wrestling (which again leads to overtraining)

Types of cardio to consider:

• Steady state or LSD (slow long distance)
• HIIT
• Tabatas (another form of HIIT that has become very popular)
• HOC (i.e., high-octane cardio, combining running with bodyweight or dumbbell exercises)
• Sprints
• Hill sprints
• Circuit training (for example, Matt Wiggins’ Working Class Cardio, no running)

Points to consider:

• Coach Ian King has had success with athletes where he completely abandoned cardiovascular conditioning from their training.
• When Dr. Fred Hatfield was put in charge of boxer Evander Holyfield’s physical conditioning prior to his fight with Buster Douglas in 1990, he abandoned all roadworks (long and slow runs) of Evander’s conditioning program.
• Wrestling is primarily an anaerobic sport (that is, without oxygen).
• Steady-state cardio can be good for recovery
• Steady-state cardio can be good if you’re “out of shape.”
• If you’re strength training and fighting hard in practice, don’t overdo interval training.
• Steady-state cardio can help increase your work capacity (i.e. build a bigger gas tank)

As you can see, cardio training for wrestling is tricky. You may want to run a bit more in the off-season and switch to interval training when the season starts. Learn about the different cardiovascular conditioning options available to you.

Let me leave you with a reminder: a wrestling match is not like running a marathon.