Gymnasium wrestling: John Jesse's Wisdom of Strength and Conditioning

In 1974, a book Wrestling Physical Conditioning Encyclopedia was published. This book was written by a man called John Jesse.

Vernon Gambetta's coach wrote: "You probably ask John Jesse, John Jesse was an expert in South-South California for strength training, injury prevention, and rehabilitation." [19659002] I've never known the existence of the book until recently, although it has obviously been a long time since. I was on the internet and searched for conditioning wrestling.

I borrowed a copy from the public library and found it really interesting. John Jesse's book does not seem obsolete, although it appeared 38 years ago. He knew very much about his strengths and conditioning. So, what did she know about her? Jesse emphasizes the importance of continuity in training.

Annual Training

Continuous, year-round physical training is essential if the wrestler is successful. When discussing the importance of continuity, it points out that "repeated efforts are needed to develop conditioned reflexes in the nervous system necessary for the development of great capabilities".

The wrestler must continuously keep training throughout the calendar year. However, Jesse acknowledges the importance of annual training being broken down into cycles. Jesse shares the whole year for four cycles.

The Four Cycles

  • Cycle for two months
  • Competitive – usually four months old
  • Cycle of transition (active rest) – one month immediately after the race season
  • Basic (basic) period

Jesse advises that a week passed immediately after the season following the transition period. However, during the transition cycle do not participate in any wrestling or skill. In this cycle you must refrain from wrestling, but you must start workout with strength, endurance and resilient again. If you take a break for too long, the physical properties that you have acquired will begin to disperse.

I'm sure most people learned the term of periodization. Well, as you can see, this is exactly what Jesse Jesse writes.

Currently, periodization is still used. Periodisation basically only means planning your training. Dr. Fred Hatfield (Dr. Squat) is a major supporter of periodization. An article The simplicity of timeliness describes "the tremendous value of short periodization periodisation in your training".

Adds, "As your race gets closer and closer, your goals change, so your training methods change proportionally." Tudor Bompa athlete said, "either a periodic or a chaos."

John Jesse writes something very similar in his book. He argues that "without a long-term training plan, the training of athletes can easily be abnormal."

Jesse knew what he was talking about.

Do you think the wrestlers work only during wrestling? Do you think they are running randomly? No! The year-long plan is well-developed as John Jesse has backed up and continues to support the strength and conditioning of experts. Jesss of individuality writes: "Individual training Everyone responds differently to the same training burden

Furthermore, he states that" an athlete should not form the basis of the training plan used by a champion or a prominent athlete, because of the load intensity. "[19659002PéldáulegyközépiskolaibirkózónemtudjaelviselniaképzésiévsoránakollégabirkózóképzésiterhelésétdenemlehetugyanolyanterhelésselvagyintenzitássaledzenimintamitDanGablevagyJohnSmithedzésközbenhasznál[19659002] Dr. Fred Hatfield seven law training, which most athletes can subscribe to one of this Act the law of individual differences ." We all have different abilities and weaknesses, and each of us differently we respond to a certain training system. These differences should be taken into account when designing the training program. "

Jesse knew the importance of individuality as well as coaches now and you.

As far as specificity is concerned, Jesse writes:" This principle claims that training and its effects on muscle cells, organs and physical activity are typical of strength, during endurance, flexibility or skill development. "

In addition, he states:" The principle of specificity is especially important for wrestlers who need different types of strength and stamina to stand out in the competition. "

Another of the seven laws of training: is the specific principle . Hatfield says that squats do not have the lower extremities and the marathon will have greater stamina in the long run than it will cycle in the long run . "

A closely related law is the principle of the SAID Specific Adaptation to Needs

You are a wrestler, so you must wrestle to wrestle wrestling. You must also learn the wrestling needs. you're not a marathoner, so do not train like one.The wrestling is an anaerobic sport that requires strength, strength, endurance and many other abilities So the train is accordingly John Jesse knew the importance of specificity Jesse says: "The importance of strength in wrestling competition as the first source of human strength is often underestimated by coaches and wrestlers. other factors when considering the full functioning of the body, in the absence of sufficient strength, other factors such as endurance, flexibility, agility and skill can not be used efficiently. "

Similarly, performance coach Kelly Baggett states:" The maximum strength of the spine on which all other strengths are lying, you will hear about me talking a lot about speed and speed, power, reactive ability, and so on. importance. All these strengths are very important, but rightly, unless you have enough raw horsepower in the engine you will not go anywhere or hurry anything! "

You may be interested in plyometrics, circuit training, and other modes of conditioning, but one of your primary priorities is to build a good strength base Wrestling Physical Conditioning Encyclopedia

Some exercises are recommended for the development of full force: the picking up of one arm, the two-armed pick-up, the dumbbell clean and roaring, the chopsticks are clear and knock-on, It is interesting to note that one arm and two arms, one hand, and two handwheels are represented by dumbbells. These are the two handles and the two handles are represented by dumbbells. exercises can be a popular choice offer opportunities for athletes using kettlebelleket. The Turkish get-ups usually take off. Turkish take-up is a fantastic, complete force and conditioning exercise. In addition, the Turkish take-over is approved because it requires that all muscles in the body

work together to accomplish this task.

Kettlebell swings are the kettlebell practice of the foundation and say it strengthens strength and enhances cardiovascular fitness.

His book does not mention the kettlebills, but John Jesse knew the full power. John writes "The kind of perseverance that is generally ignored in the conditioning of wrestlers, strength is perhaps the most important basic physical quality that wrestlers need to develop."

Suggests that one of the ways of endurance is to choose two tasks and 4 of them each. One of yours is 30, 50, 70, and 80 percent of your 1RM.

Some current power and conditioning coaches may claim that Jesse's system is better suited to build muscular endurance than to endurance strength.

The point is that John Jesse knew that after gaining strength in a wrestler to transform that strength into the strength that he could use repeatedly during the game.

Coach and coach, Ross Enamait, says: "Strength is defined as ability, longevity The power ratio is vital for all combat athletes, performance and speed are useless, without the need for strength, which requires the use of physical characteristics during the competition. "

Similarly, the power and conditioner, Matt Wiggins, is the best option to take advantage of this power over a longer period of time.

Others prefer to combine body weight-combined circuits with dumbbells or kettlebells.

The point is to be as strong as possible for as long as possible. Jesse really emphasized the strength of strength in the wrestling strength and conditioner training plan. John thought that athletes put too much emphasis on the development of the arms, shoulders, and legs, while pointing to the importance of strength in the lower extremities, the sides, and the abdomen.

He states: "There is no athlete who engages in activities that contain rotational and lateral movements of resistance rather than wrestling, the power of the body in motion if it is relatively weak in the muscles around the lower torso." [18] In Jesse Jesse's book, Vernon Gambetta, the conditioning trainer, said, "It has been a tripartite job at the end of the 1940s, a surprise to today's gurus, who thought they had found a rotating job." He adds, "His ideas are very contemporaries, he was a pre-timid man. " Interestingly, the verified strong and conditioning specialist, Bret Contreres, states that many sports movements involve large or fine rotating elements. For example, imagine a wrestler who tries to take an opponent. Is a two-legged or one-leg condensation only in the vertical plane? I can not believe it. Do not raise your opponent up. One usually rises, moves sideways, and turns away.

Tossing will surely occur on the transverse plane. What is the transverse plane? Are the sagittal and the frontal planes?

Functional training expert Fraser Quelch says, "As the body moves through the space, it uses a combination of three motion planes: sagittal, frontal and transverse." Additionally, "Most traditional amplification programs strongly support sagittal-plane motion in a training environment that promotes one-dimensional motor patterns that can undermine the body's effective movement in that direction and in many cases common abnormalities."

Force and conditioning coach Chad Waterbury states: "The rotation force is likely to be the most important force maneuver quality for MMA fighters, with heavy loads, only reinforce the base base : a strong foundation needs to be further strengthened by rotating movements. "So John Jesse knew that rotational strength was important for combo athletes. He mentions various rotation exercises in his book on bar, swingbells and sandbags. You have no idea what the bell is. OK. There are many things that athlete can practice with medical balls or simply body weight in the front and transverse planes. Similarly, Zach Even-Esh states: "Strong hands and a strong catch are the misunderstanding and underestimation of the most wrestlers." The stronger the strength of the wrestlers your hand, the stronger your hand, the stronger your hand is, the less likely it is that catch is a limiting factor in accepting the opponent or completing a move. "

Joe Makovec, a strength and conditioner coach at the nationwide ranked Hofstra wrestling team, practice with STACK Magazine (2007). He says, "We do many wrist rolls and fat practices like rows and bunches, farmers are working with a greasy bar and we're working on regular dumbbells." Grasp the rope. "19659002 Power Coach Charles Poliquin has a thick band workout to support. In a thick course article, he tells an anecdote about a Russian wrestler who, in the 1970s, showed a penny in a press conference with two pair of pliers and pressed them so tightly. After the Russian wrestler defeated an American wrestler, the defeated American wrestler remarked that when the Russian grabbed his arm, he felt as if he was pressed on a ball.

Can you hold your wrist and hand to your opponents in a match? It is important to achieve strong adhesion. The strength of a good catch greatly increases the control and condensation of opponents.

Hip Bone and Hip

Every wrestler has heard the importance of the hip to wrestle to properly utilize the strength and strength of your own hips or the control of your opponent's hips.

Jesse discusses the fact that most of the catches made by the wrestler are much better applied to the thigh, pectoral, and hip flexorisms than the lower leg muscles. He believed that the strength of the cervical muscles also played an important role in preventing knee injuries.

According to STACK Magazine (2005), Gary Calcagno, Head of Oklahoma State University, Bodybuilding training is as simple as squatting, swallowing and lungs. According to Dave Tate coach, "We have known that Glute Ham Raise (GHR) was one of the best moves in the back" (1965) The Testosterone Magazine claims that glutex hams highlight: " Apart from building these bells, it can also make the athlete hamstring injuries virtually inseparable, as the movement unevenly extends the sarcomers. "

You may not have access to a glutextomy machine. Does not matter. You can do them without a machine. I simply pointed out that current forces recognize the importance of a strong stocking. According to John Gaglione, the strength of the wrestler's back chain is crucial to achieving optimum performance at most matrons. The muscles that can be seen in the mirror often neglect muscles that they can not see such as guitar, midfielder and low This is a huge mistake, especially when these muscles play a decisive role in many controversies that are in motion. "

According to Patrick Dale," hip power is vital in fighting sports like wrestling and jiujitsu, knocking down the enemy to the ground and the escape from the chicken experiment requires the strength of the hip muscles, crosses the hip joints, including the gluteus maximus or the chapped muscles, the pins, the quadriceps and the hip flexors. "

Hip flexors are muscles that bring the body closer ft. Think about how to lower the level before you lower the shot.

According to Kevin O & amp; Neill's strength and conditioner, "Athletes in Different Sports I have come to the conclusion that athletes and coaches do not stop hip flexors so that their strengths are nearly sufficient."

He says that the stronger the hip bend (with the femur and glutathione), the faster the athlete will be.

It is possible (yet common) that there is too much hips in the hip flexors. It is possible to over-develop the strength of hip flexors, which is not desirable.

Hip extension is extremely important. Do not overlook the importance of bending or enlarging the hip.

Interestingly, Kelly Baggett claims that one of the main differences between average athletes and good athletes is due to the strength, development and function of the gluteal muscle. I had no idea that glutes were so important. Anatomical and physiological things can be confusing. I think the most important thing I'm trying to do is that Jesse knew that pantyhose and hip are playing wrestling, and so is the current coaches. He knew that the proper training of these muscles could affect performance and so are the current coaches. Jesse explains that during the match, wrestlers are carrying on numerous battles of oxygen debt. Therefore, wrestlers require high anaerobic metabolic efficiency and resistance to oxygen deficiency discomfort

. The author discusses the fact that a wrestler needs to be able to carry on a high level of work "oxygen debt" is the time of maximum load and still effectively cleanses the waste products of oxygen deficient periods that cause fatigue in the muscles

do you already have your strength or speed in the third period because the muscles burned with fatigue? It is difficult to shoot at stage three if you feel tired.

The author explains that a large capillary structure helps the runner in his quest to remove the waste from his lower body. However, running can not help the wrestler to develop endurance in the body's muscles, such as the back, chest, arms, and shoulder muscles. This requires different training.

Jesse states: "The strength training programs develop the wrestling ability to tolerate" anaerobic persistence "and significantly improve the very important psychological quality that" wants "

It is interesting to note that Alwyn Cosgrove's strength and conditioning coach is a similar stance: "Some fitness coaches use sprint training as the sole means of developing the energy system (ESD). This is at best a short-sighted approach. It is not uncommon for well-conditioned warriors who used fast-sprinkled ESD fatigue for quick matches. This is because although their cardio system is in good condition, the effect of lactic acid on localized muscle groups is devastating. If we do not stop muscle groups to treat high lactate levels, the cardiovascular system will work well, but this area will be blocked and stopped. "

Cosgrove suggests using brown complexes to practice one after the other without being deposited Complexes can help your body manage high levels of lactate produced during wrestling

In their article The Physiological Basis for Wresting: Conditioning Programs Kraemer et al. (2004) state, "Combat sports wrestling implies unique stress on the body. From a metabolic point of view, the acid-base balance is greatly disturbed. For example, a college or freestyle match lasts between 6 and 8 minutes (including overtime) and may raise blood lactate levels above 15 mmol / l and sometimes reach nearly 20 mmol / l. "

In other words, wrestling in the match can cause many lactate, this interruption may cause fatigue, so how a wrestling train can endure this disturbance The authors offer a circuit breakout format with a short rest time. Training is similar to complex training. according to the authors (such as John Jesse and Alwyn Cosgrove), "It is also vital that the upper body be trained in such a way as to increase the upper body muscle capacity to directly adapt to dramatic acidic shifts occurring during wrestling." [19659002] You may want to know that interval training, especially hygroscopic interval training (19459002)

It may be h intensity interval training (HIIT) is all the rage right now .. Tabata protocol is especially popular with interval training during high intensity work and lower intensity work k alternated between recovery periods. instead of

For example, 24 minutes at slow pace of running one person can run hard for 2 minutes, and jog for 4 minutes (6 minutes total) and repeat this protocol to 4 times (total 24 minutes). Both workouts are 24 minutes, but the second training can result in different training responses. Or a person can do more 30 seconds of sprint after every sprint followed by a recovery period and then runs a total of 10 sprints.

High intensity nature of the training involves burning more fat, increasing lactate threshold and promoting greater cardiovascular benefits than conventional, slow, stable cardiovascular work. An athlete's rest ratio is 1: 3, 1: 2, 1: 1, 2: 1 and other combinations.

Did John Jesse know about work on the interval? Yes! For the interval workflow, Jesse writes: "This is a physical work or activity of a given intensity, scattered with breaks". Additionally, he adds: "Continuous working and slowing down or stoppage of work (jogging, walking, lying, etc.) It stimulates the body for far higher physiological adaptations, thus making it optimal for the body to develop and persist in its wisdom."

Of course, even in 1974, when Wrestling Physical Conditioning Encyclopedia appeared in the interval training there was nothing new. The Interval training was first developed by German physiologists Reindell and Gerschler in the 1930s. Roger Bannister, the first person who started the mile within four minutes, used the interval.

The point is that John Jesse knew the benefits of this kind of training for athletes, including wrestlers. He knew he had many advantages over ongoing, ongoing training. John says sandbags are difficult to handle. This is one of the main reasons why force and conditioning coaches support sandbag training.

Force Coach Brian Jones says: "In the sandbag crack or in the set position, the load can shift significantly from one side to the other or otherwise attempt to avoid seizure. This change forces its core and stabilizers to overtime, to try and recover the weight and work comfortably more comfortably to control a particular load. "

John Jesse also believed that sandbag training mimicked the lifting and pulling movements experienced during wrestling. In addition, he believed that sandbag training was good for increasing rotational power and performance.

Certified Power & Conditioner Mark Roozen states: "Using sandbags in a workout can help improve performance, speed, agility and air conditioning components, all with a device that simulates contact, throw and use so that the solid resistors can not be used. "

Sandbags become a very popular educational tool. You can find articles on sandbag training online. Jesse writes: "Athletic coaches combine running, gymnastics, rope slips, run of stadiums, etc., for the development of strength, muscles and circulatory respiratory traits in all sports."

Mike Mahler's fitness and fitness coach likes to "road construction" benefits. He says, "That's how it works, go out of a jog and every 50 yards or down and do some weight-exercises like push-ups and sit-ups.Francia out 25 reps and get up straight away and start jogging again , then down again with 50 yards and rolling a few barrels of body weight, this is an effective way to shape cardio and muscle resilience that transports the ring. "

Mike A Fry recommends visiting the local football field for anaerobic training . Say "Starting from the goal line, pull the 10-meter line and go back to the goal line and set ten sets, continue by increasing the sprint every time at 10 m and go back to the goal line after all returns to the goal line. "Make sure you warm up first and then it starts to cool.

Legendary wrestler and former Iowa Hawkeye coach Dan Gable enjoyed the use of Stade stairs at Carver-Hawkeye Arena to try their wrestlers. These steps can be taken with a buddy on his back and are particularly tedious. Jesse stresses the importance of "improving skills (technique, leverage, etc.) to eliminate unnecessary movements that waste energy and use oxygen."

Personal trainer Brian Copeland writes very similar words. He says, "It is always best to practice practice in the face of resistance or endurance, the goal of skill training is not to practice only … it is better to be able to absorb it better, this simple principle is ignored. my experience is that people do not really understand how to make improvements, at least not beyond a basic skill level. Skill analysis analyzes each aspect of each movement, efficiency, better leverage, etc. 19659002] If martial art is developed to develop endurance in mixed martial arts Charles Poliquin's coach suggests that "the best way would be to pair with five other fighters, such as 6-10 minutes for the fighter 1, 2 minutes down, 6-10 minutes on the fighter 2, 2 minutes, etc. These types of jobs are astonishing. Twice a week you have to be plenty. What's good about it is that it's going to have to make decisions under the tiredness that is decisive in MMA battles. "It is interesting to note that Wrestling Physical Conditioning Encyclopedia is a wrestling drill construction endurance that resembles the MMA routine is described above:" A wrestler remains in the mat and wrestles for 9 minutes with a new opponent every minute, 10 seconds of rest interval. "

While encouraging all-year education, it is not expected that the world will go with the same amount and intensity, Jesse acknowledges that the training plan has a different volume and intensity is needed, the days are low intensity, some moderate and others high, a few days to complete rest.

Dr Owen Anderson says, "Each periodisation seam must start with a basic element – rest. This is intuitively and logically obvious: the human body needs simply "down" (recovery) periods to respond to the workout of the currently completed mesocycle or macro cycle. "John Jesse warns the reader about the dangers of a collapsed dying mortality and the dangers of drowsiness. A Good Weight Reduction

Recognizes that an accidental nutrition diet can have devastating effects on wrestling's performance and suggests not to eat a diet unless you will not lose weight because many wrestlers have already begun and then starve and become exhausted to gain weight

Professor William Kraemer points out that a wrestler will not be optimally physiologically functional if he is performing dehydration exercises for weight reduction

He also notes: "It accepts different weight-loss strategies that stabilize muscle mass and body weight to prepare for the game seems to be the best way to eliminate the physiological breakdown and allow the wrestler to get higher szintű fizikai iológiai készenlét ".

A nem megfelelő súlycsökkentő technikák hátrányosan befolyásolhatják a birkózó kondicionálását és versenytársainak teljesítményét.

Craig Horswill, a PhD néhány lehetőséget kínál a súlyveszteségre a birkózóknál. Az egyik lehetőség közül a következőket írja: "Emelje meg a súlyokat, és növekedjen a súlyosztályba, erősödjön a szezon végén." Hány birkózó erősen indul el, de elhalványul a versenyeken, mert kiégettek a súlycsökkentés után. ? If a wrestler can grow into the weight class to the point that he needs to begin cutting weight only by the end of the season, he spares himself three months of nutritional deprivation and improves his chances of not becoming over trained. He is fresh when it really counts."

Interestingly, John Jesse mentioned that some wrestling coaches had achieved success by letting wrestlers stay at their natural weight or perhaps even gain weight during the season.


Wrestling Physical Conditioning Encyclopedia also covers topics such as flexibility, injury prevention, circuit training, gymnastic apparatus exercises, isometrics, proper nutrition, and more.

In hi s article Seven Keys to Athletic Successstrength and conditioning coach Alwyn Cosgrove discusses concepts of physical training such as the importance of strength, explosive power, endurance, flexibility, injury prevention, and core training.

John Jesse addressed all of those concepts in his book in 1974. You may want to borrow a copy of this book or buy it online. I think you'd learn a lot and enjoy reading it. If you don't read the book it's no big deal. The important thing is that John Jesse knew that proper training for wrestling based on science as well as years of experience had the potential to dramatically improve a wrestler's performance.

The main reason I wrote this article is because I believe that John Jesse and his book deserve to be recognized and remembered.

But, as I said, you don't need to read his book. So much incredible information regarding the training for wrestling and other combative sports can be found in books, magazines and journals, and online. Take advantage of the wealth of knowledge that is out there. Take advantage of science and let it help you become the best wrestler that you can be.

Source by SBOBET

Leave a Reply

Your email address will not be published. Required fields are marked *