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WRESTLING MANUAL m COACHES

FEDERATION INTERNATIONALE DES LUTTE ASSOCIEES

WRESTLING MANUAL FOR COACHES

Yerevan 2009

"...The Olympic wrestle is the single kind of sport where both partners and rivals are in the contact with all their skins of body during the whole single combat. By means ofthat contact quality ofpsychological compatibility passes from one wrestler to another. Because of it the wrestlers more than other champions in all the countries of the world in spite of their ethnic and religion specifications become friends... "

Editor in chief: RaphaĂŤl MARTINETTI Aiitor-compiler: Stephan KAZARIAN

CONTENTS FOREWORD - THE FILA PRESIDENT R. MARTINETTI FOREWORD -THE COMPLIER TO RESPONSIBLE S. KAZAR1AN THE NECESSITY OF SAME PEDAGOGIGICAL ASPECTS IN THE PROCESS OF WRESTLING TRAINING -S. KAZARIAN SOME MAIN TEACHING METHODS OF THE SPORT WRESTLING - S. KAZARIAN MODERN TRAINING OF THE PHYSICAL PREPARATION AND EXPLOSIVE STRONGTH-//. TUNNEMANN ANNUAL TRAINING PROGRAM FOR YOUNG WRESTLERS TO THE 1 0 - 12 YEARS-S. KAZARIAN ANNUAL TRAINING PROGRAM FOR YOUNG WRESTLERS TO THE 1 3 - 14 YEARS -S. KAZARIAN SOME METHODES OF THE TRAINING THE JUNIORS WRESTLERS IN THE FREE-STYLE -A. LEIPOLD WEKLY AND MONTHLY PROGRAM FOR THE PREPARATION ON THE NATIONAL THEAMS OR CLUBS -M. BULLMANN PROGRAM EXEMPLAIRE FOR PREPARATION OF MICRO SICLE IN WEEK OF NATIONAL GRECO-ROMAN, FEMALE AND FREE-STYLE WRESTLING THEAMS (PREPARATION AND BEFORE COMPETITION PERIODS)-S. KAZARIAN FILA ANTI- DOPING SUMMARY-M. DUSSON THE ROLE OF COMPETITION RULES IN THE PROCEES OF TRAINING ELITE WRESTLERS -S. KAZARYAN SOME ASPECTS OF THE TRAINING OF NON-STANDART TECHNICAL ACTIVITES FOR PREPARATION OF GRECO -ROMAN WRESTLING -P.KIROV THE ROLE OF PSYCHOLOGICAL DETERMINED AND TACTICAL TRAINING FOR WINING -S. KAZARIAN DIETARY OF WRESTLERS APPROACHING COMPETITIONS G.YALOUZ THE REDUCTION OF THE WEIGHT OF THE WRESTLERS BEFORE THE COMPETITION WITHOUT RUINING THE SPORTIVE FORM-S. KAZARIAN

5 6 7 11 30 44 46 48 57

65 69 77

81 84 87

90

INDIVIDUALIZATION OF THE TRAINING PROCESS FOR THE PREPARATION OF THE ELITE WRESTLERS S.KAZARIAN EXEMPLARY PROGRAM FOR PREPARATION OF ELITE WRESTLERS G/R, F/S AND F/W FOR INTERNATIONAL TOURNAMENT- S.KAZARIAN PREPARATION PROGRAM FOR NATIONAL TEAM IN OLYMPIC GAMES -S. KAZARIAN

PREFACE FILA has been organized training courses for the coaches )f the National Federations for many years. Until 2003, iiese training courses generally took place in Rome and for all styles combined under the name "Advanced School for Coaches". Since 2004, each wrestling style is organized separately and in different countries in order to increase the participation and knowledge of those who have the difficult task to train the wrestling elites their countries.

Unfortunately, the reports of the world-famous experts who run these training courses are generally only used by participants. FILA therefore decided to compile the best presentations into a bilingual book in order to make them available to all the coaches in the world.

I would like to encourage every coach who reads this book to participate in the annual training courses in order to update his knowledge and to obtain or improve his category of FILA international coach.

On behalf of the wrestling family, I thank the authors for their contribution and wish you a lot of success in the extraordinary task of wrestling coach.

Thanks to: Professor Stephan Kazarian, USSR elite coach Doctor Haroid Tilnnemann Professor Peter Kirov, Olympic Champion Mr. MichelDusson, FILA Secretary General Mr. Alexander Leipold, Wolrd and European Champion Mr. Mike Bullmann, Olympic and World Champion Mr. Ghani Yalouz, World and European Champion

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RaphaĂŤl

5

MARTINETTI FILA President

INTRODUCTION The aim of this brochure is to provide assistance to the coaches of Olympic wrestling style. In this brochure we did not generally examine the aspects of the science of sport, but especially wrestling.

Over the period of development of the world sport and after the years 1950 until nowadays many themes have been studied on the science, function and the physical capacity of the human organism: psychology, physiology, mechanic biology and other aspects.

Therefore in this brochure you have the possibility of finding the themes concerning the pedagogy of training and the methods of preparation of adolescents and of wrestlers of the national team. This brochure can serve as technical assistance guide for the coaches that need educative material: annual, monthly and weekly programmed (exemplary).

Within the brochure you will also find themes concerning the coaches presented over the professional training of coaches of the Superior School of FILA in 2007-2008. Over the past years, FILA have realized the important efforts for the technical assistance in the national federations on five continents in order to increase the knowledge of coached of the national federations of all the continents. This brochure represents a small part ofthat technical assistance.

S. KAZARIAN

6

Prof. S. Kazarian

THE NECESSITY OF SOME PEDAGOGICAL ASPECTS IN THE PROCESS OF WRESTLING TRAINING " ...Pedagogical skills of a coach are the clue which helps to reveal the physical and individual peculiarities of a young sportsman and achieve high results... " In any sport the effectiveness of training sportsmen is conditioned by the working mode approach of the coach.

During all the stages of the development of wrestling respectively the skills and working methods of coaches have been improved as well. For example, the main methods of wrestling training have been formed on basis of the work - style of training the wrestlers in France, Sweden, Norvey, Germany, turkey, Iran, Denmark, Russia, Poland, the USA, Hungary, Japan, etc.

The sport institutes, universities and coaching schools acting in a number of countries also prepare wrestling coaches. Nowadays any coach of wrestling can get acquainted with the principles of wrestling training from books, DVD, or videos. There is a big and difficult competition among professional coaches in terms of training the medal - vinner wrestler during the world and continental championships.

Numerous of coaches train their wrestlers for years for a single purpose: how to gain one of 28 medals of some weight class in the world and continental championships.

Due to the evolutionary development of wrestling, the combating forward - line tactics, the methods of protection and counter have been developed. At present during the limited duration of combat the wrestler should: 1. Be able to perform an absolutely developed technical hold.

2. Be able to perform several tactical variants ofthat technical hold.

3. Implement appropriate fist and explosive for performing the technical hold during the combat so that the adversary doesn't mĂŠnage to protect himself.

The purpose of any coach is to help one's wrestlers achieve the level ti be able to win in both periods long preparations and 8-11 trainings a week.

7

A little more than half a century has passed since the time when combat lasted as one of the wrestlers defeated the other one. The combat had an unlimited duration. The competing wrestlers weren't required to win their adversary who had the same level of physical strength and the same personal weight within two minutes long periods.

Thus, wrestling has developed in lots of countries of the world due to the improvement of training methods brought about by coaches - pedagogues.

Since school - age, during the whole cycle of the preparation of wrestlers, the right pedagogical approach of the coach considerably enhances the effectiveness of preparing an elite wrestler.

When training 9 - 1 3 year - old schoolchildren, the coach should take into consideration that the children of this age have left the playground of their yard and school, have left their friends, have come to an agreement with their parents and are attending the wrestling trainings. Investigations carried out during years show that, the process of training conducted by sports coach is more complex than the classes of physical education conducted at school. At schools, teacher of physical education carries out the state curriculum of physical education. At school they perform what has been foreseen by curriculum: games and exercises. School teacher of physical education carries no responsibility after classes. During school holidays teacher can have a holiday for two months. Sport coach carries out multidisciplinary pedagogical work. It's only whit the help of this work, that through trainings they work out and prepare a sportsman - champion from an ordinary schoolchild. In each weight category there is one champion. Champion, as a human "masterpriece,"is the pride of one's school, one's city and one's country.

Taking into consideration the age and the level of physical characteristics of the trainees, the coach chooses the principles of training and plans the process of training himself. It's the coach who plans teaching of the elements of wrestling, the frequency of trainings and that of the participation in competitions. It's the coach who educates the qualities of regulating personal weight of the wrestler as well as that of keeping to the sports routine. Parallel to trainings the coach trains the wrestlers to be diligent, to have psychological and volitional stability and determination to gain a victory.

The effectiveness of cultivation of the abovementioned qualities is directly connected with the personal example of the coaches a person - pedagogue.

8

Sports coach as a personality, his honesty towards the trainees is permanently in their view.

The implementation of tasks assigned by the coach during and outside the trainings depends on mutual respect towards him. The world - famous football - player Pele wrote in his book about his personal coach "For me my coach vas a father....i vas playing for the dignity of my coach". A, Karelin, John Smit, A. Fadzaev, D.Gable, Yu. Takada, A. Nazarian and other champions had the same respect towards their coach.

In the process of training of beginner wrestlers the coach should pay great attention to the following pedagogical aspects: 1 .Equal attitude to all the trainees. Never show his positive or negative attitude to this or that trainees, irrespective of their physical, psychological, physiognomic characteristic features.

2.Study the behavior of each trainee like a parent, and educate character and behavior typical to wrestling in each of them.

3. Often implement the method of encouraging after the trainee have carried out the task assigned by the coach.

4. Both as a professional and as a pedagogue conduct the warm - up of training in an interesting and effective manner. Also implement interesting, mobile and sport games. Prepare the beginner trainees to the main part of the training in an emotionally positive mood. The right selection and implementation of exercises during warm - up can reduce the possible traumas during the main part of the training. It's advisable that during the first six months of training the coach conducts the warm - up himself.

5. Establish mutual relation among the parents of beginner wrestler trainees.

6. Use the method of assignment during trainings and competitions. After the implementation of the assignment analyze the performance of the latter with the wrestler: "Bravo, you performed it correctly". "If you go on like that, you will become a great sportsman". "You performed it with some errors, but it's O.K.(okay), we'll work on them".

7. Choose the partners correctly, when performing a teaching or training combat, during trainings. It's necessary to take into consideration the weight class, height, training period of partners. The method of wrestling training requires that the coach takes part in the training process. Particularly when training beginners (during first and second years of training) as teaching the 9

technical elements, he should display 60% of his personal participation by showing the element on the rug (Completely or part by part), and 40% of the same should by done by explaining and describing the meaning of the element. Teaching is conducted for the whole group. When wrestlers start to develop the hold, the coach take care so that the element is perceived correctly.

If there are any deviations during the performance, the coach should correct them by practically showing the element. However, sometimes there are some wrestlers who perform the technical hold with some deviations during the training. But this deviation affected by the speed and physical strength of the wrestler, helps him floor the adversary. Hence, this non - standard technical hold comes to be one of the most essential technical holds of the given wrestler. Just after the first performance the coach should encourage this non - standard hold to develop it tactically.

Coach does work that belongs to creative field. Coach pedagogue is the only professional who develops human physical qualities and potential during years By developing these physical qualities the coach discovers all the physical factors the trainee has. There is not a scientist or great thinker who can see or decide the biomechanical, physical abilities of a person.

Isn't coach the very person who can achieve all this in the period of his creative work?

10

Prof. S. Kazarian

SOME MAIN TEACHING METHODS O F THE SPORT WRESTLING In modern wrestling, the wrestler needs the technical holds as much as a man needs the words to express himselffully.

The sport wrestling, being one of the single combat's types, is unique in the following that during the fighting it is allowed to carry out technical actions against the opponent on the mat, from the front, from one side, from behind in various positions.

Standing position, par terre, lying position.

The technical actions of the wrestling are systematized by the following terminology: projection, take down, shift, tiim(roll).

Each group of actions differs from one another by its dynamics and amplitude of performance.

For organizing effective training processes for the beginners in wrestling, the trainer with his pedagogical approach tries to provide the regular attendance of the sportsmen to the trainings with constant staff, creating a really good team.

The trainer-teacher has to reasonably plan the system of training, which should improve the level of knowledge in mastering in technical actions and ability to perform in single combat.

During the training, the trainer must preserve the bases of the didactics "from the simple to the complicated" and "from the easy to the difficult". It is necessary to take into account these didactic principles during other processes of the training methods as well.

After training each technical action it is reasonable to teach also corresponding technical elements.

During the training the trainer has to take into account the age particularities (physiological difference) physical qualities of the youths as well as the period of their attendance to the trainings.

Training the wrestlers, first of all the trainer teaches them the initial positions of the wrestling: standing position, (picture 1), par terre position (picture 2).

11

Picture 1 Standing position - distant position, average standing position, high standing position

Picture 2 Starts to begin wrestling

par terre position-average par terre, high par terre

Teaching the initial positions in wrestling, it is necessary to explain and show the stable equilibrium of the center-of-gravity.

The trainer teaches how to move on the mat: in forward, backward and sideways. At first they act alone, then with different partners, mutually seizures by wrists, shoulders and necks etc.

At first without resistance, then with resistance, trying to disturb one another's equilibrium, (picture 3)

Picture 3 Exercises for strengthening the center-of-gravity

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For this purpose, the trainer realizes the mobile games: "Cock -fighting" or "Riders combat" as well. (Picture 4)

Picture 4 'Riders combat" During the training the coach shows and explains.

- The right controls in wrestling (Picture -5)

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Picture-5 Different seizures in wrestling.

- The position "bridge", explaining the meaning of the bridge, as a means of defense and as an element promoting the realization of a range of technical holds (picture-6).

°1fe Picture-6 Bridge teaching exercises.

To select and study the actions which develop the special suppleness for strengthening the neck muscles, for acquiring the bridge firm position. (picture-7)

During teaching the bridge position, the trainer has to start with the bridge position on hands from the lying position on back and the standing position.

Teaching the beginners the technical holds, it is necessary: - To include a range of special acrobatic and gymnastic exercises in the preparatory part of the training to ensure the right collapse in performing the technical holds (picture-8).

Picture 8 Acrobatic and gymnastic exercises.

According to the training principle "from the simple to the complicated", the following technical holds re suggested: 14

GRECO-ROMAN WRESTLING THE STANDING POSITION: - Back body lock, take down (picture 9).

- Head and arm, take down (picture 10).

- Arm drag, take down, (pictare 11).

- Body lock, take down (picture 12).

- Inside arm (picture 13).

- Body lock, suplex (picture 14).

- Body lock, shift forward (picture 15).

- Arm and body, hip toss (picture 16).

- Arm and body, shift sideways (picture 17).

- Head and arm, hip toss (picture 18).

-Inside arm hip toss (picture 19).

- Arm and body lock, suplex (picture 20).

- Arm and body lock, suplex with shift (picture 21).

- Over and under, suplex (picture 22).

- Arm and body, suplex sideways (picture 23).

- Body lock, shift with lifting (picture 24).

- Double over hook suplex (picture 25).

- Head and arm lock, suplex (picture 26).

Picture 9 Back body lock, take down.

15

Picture 10 Head and arm take down.

During teaching the trainer realizes both speaking and showing methods.

Taking into account the difficulty of the studied element or hold, the trainer has to put into practice an integral or step by step teaching method.

Picture 11 Arm drag, take down.

Picture 12 Body lock, take down.

16

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Pictiire 13 Inside arm, take down.

Picture 14 Body lock, snplex.

Picture 15 Body lock, chift foi-ward.

17

iL- ^ Picture 16 Arm and body, hip toss.

Picture 17 Arm and body, shift sideways.

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Picture 19 Inside arm, hip toss.

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m W% ^s^ Picture 21 y4r/;7 a^í/ /3oí/y /oc/c, suplex with shift.

19

Picture 22 Over and under, snplex.

Picture 23 Arm and body, suplex sideways.

Picture 24 Body lock, shift with lifting

20

Picture 25 Double over hook suplex.

Picture 26 Head and arm lock, suplex.

THE PAR TERRE POSITION: - Double arm lock, forward poll (picture 27/1).

- Head lock bridging (picture 28/2).

- Head lock, turn (picture 29/3).

- Head lock inverse, turn (picture 30/4).

- Reverse body lock, turn (picture31/5).

- Arm lock, turn backwards (picture 32/6).

- Under hook lock (picture 33/7).

- Arm lock, turn (picture 34/8).

- Head and arm back lock (picture 35/9).

-Arm back lock (picture 36/10).

- Body lock, bridging (picture37/ll).

- Reverse body lock (picture38/12).

- Body lock lift suplex (picture 39/13).

21

Picture 27/1 Double arm lock, forward poll

Picture 28/2 Head lock bridging

Picture 29/3 Head lock, turn

Picture 30/4 Head lock inverse, turn 22

Picture 31/5 Reverse body lock, turn

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Picture 32/6 Arm lock, turn backwards

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Picture 33/7 Under hook lock 23

Picture 34/8 Arm lock, turn

Picture 35/9 Head and arm back lock

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Picture 36/10 Arm back lock 24

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Picture 37/11 Body lock, bridging

Picture 38/12 Reverse body lock

Picture 39/13 Body lock lift, suplex.

25

During teaching the trainer realizes both speaking and showing methods.

Taking into account the difficulty of the studied element or hold, the trainer has to put into practice an integral or step by step teaching method.

However, it is necessary to teach the simple technical actions mainly by means of the integral method. The combinative holds of the wrestling techniques should be taught step by step for the group of cadets and youths.

During the teaching, the trainer has to give a name and characterize the holds and then to show them. While explaining it is necessary to show: a) the initial position for performing an hold. b) Seizure (control). c) Performance (execution). d) The partner (opponent) effective keeping after execution the hold.

However, taking into account the character of the technical hold, while teaching, it is necessary to explain the importance of action performing elements, in which phase the trainees need to make more efforts for facilitating the performance.

For instance, during the performance 1/ throw "Hip toss", if not mention that after turning on back the attacker, inclining forward and straightening knees, has to pull jerkily the partners (opponents) gripped hand and neck towards himself, otherwise the throw will be performed ineffectively. If the developing hold is performed slowly, in future it will not be completely realized against the competitor.

2/While teaching the "Double arm lock" in par terre, it is necessary to explain, that pulling the gripped hands towards himself, the attacker jerkily breasting has to push the opponent's sideways.

If that very action is performed only by means of pulling the opponent's hands towards himself, this performing action will become more complicated.

While teaching the wrestling techniques, it is necessary to pay attention to the rapidity of performing very fast. The technical actions' performing speed has a great significance in the combats. However in the teaching process (only), the coach shouldn't require the wrestlers to perform the action with high speed, so that they can digest the movement techniques correctly.

Besides repeating the technical action with the partner, the trainer teaches some special exercises imitating the given action.. These imitating exercises can be performed during the preliminary parts of training. The imitating exercises are performed separately or with the partner (picture 40/14).

26

Picture 40/14 Some exorcises imitations technique.

For learning and improving the throw from the standing position and while the body lock turn, from par terre position, it is offered to realize a wrestling mannequin (dummy). It is desirable to provide with 3-4 different sized wrestling mannequins each group consisting from 12 to 15 wrestlers. A special speed is effectively developed with a wrestling mannequin (dummy).

Picture 40/15 Exercises techniques the holds with dummy.

27

It is possible to start learning the defense techniques of simple holds after passing one training. The interval between learning the hold techniques and defense depends on the difficulty of the technical action's performance. The trainer can start teaching the defense of throws" hip toss"," suplex", not sooner than in 1-2 weeks after teaching the action. While teaching the contraction of wrestling techniques, the coach should take into account that the "overturn" of the contr- actions and "take down" to par terre are easier, than teaching the throwing holds in the standing position and par terre.

The contractions are taught after digesting the hold and its defense. That's why the coach can start teaching simple actions ("take down" the standing position), not sooner, than 1-2 weeks after teaching the technical action's defense.

The contractions throws "suplex" and "hip toss" can be taught not sooner than in 2 weeks after teaching the defense of action techniques.

The coach should take into account, that there are several varieties of thows "suplex", through the back "hip toss", "take down" to par terre etc.

For instance: 1) "head and arm lock, hip toss", has the following contractions: - Body lock, suplex.

- Back body lock, take down.

- Arm and body lock, shift 2) "Arm drag, take down", has following contraction: - Inside arm lock, hip toss.

- Arm lock, shift.

- Arm lock, take down.

- Wrist and body lock, throw back.

While teaching the contraction, the coach has to preserve all the didactic bases, "from the simple to the complicated" as well as the integral and step by step teaching methods.

Moreover the coach has to take into account the general methods' particularities for training the wrestlers, it is better not to teach the "arm and body lock, suplex" and other technical holds and contractions complex, sooner than the second year of training and so that the wrestler is not less than 13 years old.

The final phase of the teaching method for wrestling techniques is a kind of training of the combinative holds.

The combinative action's performance is one of the attacking types, during which the attacker carries out 2 technical actions, the first action is false. The 28

competitor, while defending, creates convenient conditions against the first action for realizing the second one.

There is a law concerning to the training methods of a sport wrestling and a range of other types of the single sport: every defense from one technical action, is a convenient condition for performing another action. The professional coaches realize the above mentioned law in a tactical training for the leading wrestlers.

At the initial preparation period of training the coach teaches more various technical actions, and then it becomes much easier to teach the combinative actions. If the wrestler masters two or three combinative actions, he will have a great opportunity to gain an advantage in the competitions.

The wrestlers should be physically trained for digesting the combinative action completely. Besides the technical training, the level of the physical training has to correspond to the dynamics' requirement for the modern wrestling.

For example, the performance of the combinative action. If the second phase of the combinative action is not performed with a high speed at the right time, action will be performed ineffectively. Thus the attempt to attack will not be accomplished successfully, because of the lack of the necessary speed.

Another example: the attempt to perform the hold at the end of the third period of the match, because of the tiredness, the attacker does not accomplish the started combinative action as a result the match is lost.

The teaching method is one of the parameters in the complex work for wrestlers' training. However the complex of the coache's creative work, besides the total teaching of the technical elements of wrestling, includes the following: - perfecting the techniques and tactics - developing the speed-strengthening qualities (physical strength, speed, endurance and other physical qualities).

- Improving the reaction of the vestibular apparatus during the match.

- Improving the psychological stability.

- Upbringing the sport regime character and adapting to the diet for keeping the weight.

If there is a lack of above mentioned parameters, the process of training the young individual, for converting into a champion in future can be broken.

29

Prof. Dr. Harold T端nnemann MODERN TRAINING OF THE PHYSICAL PREPARATION AND E X P L O S I V E S T R E N G T H Each modification to the rules - especially during the FILA congress in Athens 2004 - influences the structure of performance and combat behaviour. Coaches and athletes respond to these modifications of the structure of performance with concrete goals for individual combat behaviour and with corresponding training-methodological measures. The current rules with their fundamental revaluation and overemphasis of standard situations (lift techniques) do not only demand concrete changes of strategy and tactics, but they affect also to a particular degree the organisation of general and specific training of maximum strength and of speed strength.

Anyhow the coaches and athletes have the physical preparation to sort into the general and individual performance structure and the individual training concepts.

Objectives and tasks of strength training + Increase in muscle elasticity + increase in active muscle mass and decrease in superfluous body fat -f improvement of posture and figure + enhancement of physical fitness features, like strength, speed, endurance and flexibility + within a range of competitive sports, general strength training lays the foundation for varied and productive performance conditioning + sport-specific strength training lays the foundation for an increase in performance From the point of view of speed strength training we focus on the following main points: biological bases, methods and programmes, test and norm values and errors in strength training.

1. Biological bases - Energy metabolism Muscle requires energy for its activity. The main mechanisms by which muscle can obtain energy include the following: 30

• high energy phosphate, compounds (adenosine triphosphate, creatine phosphate), • carbohydrates (glucose, glycogen) and • fats.

Following highly exhausting performances like wrestling which involved major muscle mass in intensive work and which prevented breathing and the flow of blood from and to muscle , blood lactate values of 25 mmol/1 and more were measured. Because of using big stores of glycogen (fig. 1, 2) wrestlers have to built up big glycogen stores during the training phases. As fig. 2 shows, strength training is a good tool for filling up the storage of glycogen. performance 375 =9« *• *• *• \ 210

Adenosine triphosphate Creatine phosphate

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Fig. 1 : Energy metabolism (kJ/min) during exercise, depending on loading time (modified after Howald)

31

Energy storage

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Kreatinphosphat

Glykogen

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80 90 100

Fig. 2: Increased storage capacity of major energy suppliers affected by strength training (in %) 2. Methods and programmes Concerning the methods of training we have to take into account the fact that wrestling demands always a huge complex of various muscles. Therefore the free weight training should be preferred to training in fitness centres. The training in studios is suitable for rehabilitation after injuries. In general the strength training should be a combination between training with athletes body, partner, opponent and free weight training and training. Exercises with extra weight are including the most varied exercises using barbell, dumb-bell, round weights, sand bags and wrestling dummies. The advantage of extra weight training is the relatively precise measuring and load dosage and more purposeful control of strength training (Table 1).

32

Extra welght(%)

Athlethes maximum strengths performance (kg)

90

95

100

105

110

30

27,0

28,5

30,0

31,5

36

31,6

33,5

35,0

37,0

40

36,0

38,0

40,0

45

40,5

43,0

50

45,0

47,5

55

49,5

52,5

SO

54,0

35 70

115

120

125

130

135

33,0

34,5

36,0

37,5

39,5

40,5

38,5

40,5

42,0

44,0

45,5

47,5

42,0

44,0

46,0

48,0

50,0

52,0

54,0

45,0

47,5

49,5

52,0

54,0

56,5

58,5

81,0

50,0

52,5

55,0

57,5

60,0

62,5

65,0

67,5

55,0

58,0

60,5

63,5

66,0

69,0

71,5

74,5

57,0

60,0

63,0

66,0

69,0

72,0

75,0

76,0

81,0

58,5

62,0

65,0

ea,5

71,5

75,0

78,0

81,5

84,5

88,0

63,0

66,5

70,0

73,5

77,0

80,5

84,0

87,5

91,0

94,5

75

67,5

71,5

75,0

79,0

82,5

86,5

90,0

94,0

97,5

101,5

30

72,0

76,0

80,0

84,0

88,0

92,0

96,0

110,0

104,0

108,0

95

76,5

81,0

85,0

89,5

93,5

98,0

102,0

106,5

110,5

115,0

90

81,0

85,5

90,0

94,5

99,0

103,5

108,0

112,5

117,0

121,5

95

85,5

90,5

95,5

100,0

104,5

109,5

114,0

119,0

123,5

128,5

Table 1 : Ascertaining extra weight depending on athlete 's maximum strength capacity

The figures in the upper column represent extra weight (in kg) with the athlete is able to master by applying maximum strength. The figures in the column below show the extra weight with the athlete must master at various loading ( in percentage of maximum additional load / left column).

Example: an athlete uses his maximum strength capacity to clean and press an extra weight of 9okg from bench position. Do develop his strength potential he requires extra weight to mobilize 85% of his maximum strength. He ascertains the value of the maximum extra weight (90 kg = 100%) in the upper column of the table and the value for 85% in the left column. He follows the vertical line of the upper column and the horizontal line of the left column and at the intersection reads off the value for the required extra weight ( 76,5 kg = 85%).

2.1 Development of maximum strength By specific muscular diameter training the beginner is able to increase his muscle mass by 3 kg within one year and the advanced athlete by 2 kg. Because of their lower testosterone level women are not able to reach these values.

Sub-maximal tension repetition method This method results in increase of the diameter of muscle fibres.

si u a. « Strength capacity

Ol

c £

•a-»

W

'S

£ a. o > o

a

Starting value

1-st cycle 2-nd cycle Strength training Training cycles

Fig. 3: Development of maximum strength by increasing the muscular diameter (repetitive sub-maximal tension method) 34

Notes: • Kind of exercises, complex exercises, which contain free movements over several joints and over the full room to move, are preferred.

• Number of exercises, in order to increase the whole muscle mass, 3 to 4 complex exercises are carried out in one training unit. When the muscle is to grow, then the muscles with its main functions has to be affected by several exercises, i. e. the number of exercises increases, the number of series decreases.

• The resistance constitutes 80 to 90% of maximum strength capacity.

The most effective resistance is considered to be 85%.

• Repetitions, repetitions during one series continue until the onset of temporary exhaustion of the neuro-muscular system. With a resistance of 80 to 90%> 5 to 12 repetitions are carried out. Resistances of more than 90 % allow only 1 to 4 repetitions. Within a training session, with an average resistance of 80 to 90% 35 to 85 repetitions and with 80 to 75% of maximum strength 70 to 110 repetitions are carried out. Because of training-caused development of performance the maximum strength performance of one exercise has to be determined time and again. If the performance capacity has to be stabilised one third of the repetitions is enough.

In order to achieve radical depletion of the reserves of energy-rich phosphate, and hence a maximum increase in muscular diameter strength athletes train by the principle: Each series is carried out to exhaustion of the neuro-muscular system and then another 2 to 2 repetitions are obtained by sweat and tears. Several processes are used to obtain other repetitions by sweat and tears : + Assisted repetitions (the training partner lends support with the extra repetitions), •f Cheated repetitions (the extra repetitions are carried out with faulty technique), •f Weight reduced repetitions (the extra weight is reduced slightly).

•f Exercising speed, slowly to explosively and briskly. Explosive and brisk speed produces speed strength effects. For extreme maximum strength training a slow execution of the exercise is recommended (long periods of tension). + Number of series, muscle groups which recover slowly (leg extensor) 35

are loaded with 5 to 10 series, quickly recovering muscle groups (arm extensor) with 7 to 12 series). + Breaks, the minimum is one minute, the maximum 4 minutes. A complete recovery is not aimed at with the sub-maximal tension repetition method. + Recovery phase, since for one muscle group 3 to 4 training sessions are necessary with 75 to 100 repetitions of 1 to 4 exercises (split system), a break of not less than 48 hours must be planned.

Sample programme I Participants: advanced and top-class athletes

Organization:

Exercises:

Training:

using extra weight

Set: Resistance In % to maximum strength ability Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8

70 85 90 90 85 85 85 85

set training

sub-maximal tension repetition method

Programme/exercise A) Arm flexion supine sit-up B) Bent support partial snatch 10 x ) 7 x+n) 5 x+n) 1 - 2 min 5 x+n) break 6 x+n) between 6 x+n) the 6 x+n) series 5 x+n)

lOx) 7x+n) 5 x+n) 1 - 2 min 5 x+n) break 6 x+n) between 6 x+n) the 6 x+n) series 5 x+n)

leg flexion leg extension

10 x ) 7 x+n) 5 x+n) 1 - 2 min 5 x+n) break 6 x+n) between 6 x+n) the sets 6 x+n) 5 x+n)

(n=number of additional repetitions) Notes: This extremely intensive programme serves the definition of the musculature with simultaneous moderate increase of the muscular diameter and the development of the endurance strength. It preferably used by strength athletes, who cannot train twice a day during the competition phase for lack of time.

Moreover it promotes the purposeful development of strength of combative athletes.

36

• The first and second left-hand columns contain the number of the set and the required strength mobilization (%).

• The first definite number beneath the exercises constitutes the minimum demand regarding repetitions, the second general number „n", expresses the indefinite, personally conditioned number of additional repetitions leading to exhaustion.

• The programmes (A and B) are carried out alternately. With four times training a week, programme A could be carried out on Monday and on Thursday, and programme B on Tuesday and on Friday.

• On completion of all stations a stretching and loosening-up programme is to be carried out.

Intra-muscular coordination training aims at increasing maximum strength by improving intra-muscular coordination.

Short-term maximum tension method This method requires a lower muscular performance and a lower energy consumption. Exhaustion does not occur. That is a good condition for the development of neuro-muscular processes. The number of synchronously working motor units increases from approximately 60% (beginners) to 85% (advanced athletes). This method is just right for the wrestling training because it is a basic for speed strength development, lower riskfor increasing weight and low energy consumption.

Training cycles

Fig. 4: Development of maximum strength by improving intra-muscular coordination (short-term maximum tension method) 37

Sample programme IV: Participants: advanced top-class athletes Exercises: with extra weight Organization: station training Training: short-term maximum tension method Programme: The exercises A) chins, supine sit-up, heel raise as well as B) bench press, half- snatching and knee bends are united in portial programmes The exercises are carried out alternately in the following series: Extra weight in relation to maximum strength abili = Number of series and repetitions 90% + 95% + 100% + 90% + 95% + 90% 3+3 2+2 2+2 3+3 Combination training aims to increase muscular diameter and to improve intra-muscular coordination simultaneously.

Combination Method The combination method combines the sub-maximal tension repetition method and the short-term maximum tension method. With that stimuli for the muscular diameter training as well as for intra-muscular coordination become effective. The stimuli may be established to be of different value for the two components of strength capacity. *:*

> Starting value

ÂŤs Q

I

1-st cycle 2-nd cycle Strength training Training cycles

Fig. 5: Developing the maximum strength by increasing muscular diameter and by improving intra-muscular coordination (combining the method oj repetitive sub-maximal tension and that of short-term maximum tensions) 38

Sample programme V: Participants: advanced top- class athletes Organization: set training Exercises: w ith extra weight Method: combination metho Set resistance programme / exercise leg extension In % to maximum A) chins supine in knee joint Strength s it-up B) bench pr ess Drone sit-up leg flexion Set 1 70 8x 120s 8x 120s 8x } Set 2 85 break 7x+l 7x+l | 7x+lj break 2x Set 3 95 2x J 2x J N Set 4 90 6s ^ 6s 6s Isomeafter 180to 180to 180to v each tric 240s 240s 240s Set 5 90 break set 6s > break 6s break > Isome180tric 240s break Set 6 85 6x+n j 120s 6x+n j 120s 6x+n Set 7 85 6x+n break break 6x+n 6x+n Pyramid training is an important system to develop both components of maximum strength.

2.2 Development of speed strength The new rules make high demands on the development of special speed strength. Methods of speed-strength development are above all employed in order to perfect inter-muscular coordination, i. e. the interplay of muscles so that individual movements and sports techniques may be completed precisely, fluently and efficiently. This enables the wrestler to transform the basic potential acquired by maximum strength training into speed-strength movements. In principle speed strength capacity is tied to wrestling specific courses of movements.

To develop the general speed strength there are the following methods: Low to average tension repetition method Ballistic method Contrast method

39

â&#x20AC;˘ Resistances. As a rule, dynamic exercises are performed with the following resistances: 85% of maximum strength 1 to 3 repetitions 80 to 85% of maximum strength 3 to 5 repetitions 70 to 80% of maximum strength 5 to 8 repetitions and < 70% of maximum strength 8 to 15 repetitions In static exercises the sub-maximal to maximal isometric contraction lasts 0.3 to 0.8 s. â&#x20AC;˘ Exercising speed, in free speed-strength training each repetition should start explosively and continue at the highest possible speed.

2.3 Wrestling specific programs to develop maximum and speed strength Wrestling specific programs are the most suitable possibilities to develop the specific maximum strength as well as the speed strength. Because of the close connection between wrestling technique and speed strength we call this training section "technique-oriented power training". There are no borders to create exercises for the technique-oriented strength training. The following programs could give some encouragements.

Special programme speed strength - Goal: - Training: - Duration: - Load: -Organisation: - Supervision: - Pre-loading: - Afterload:

development of wrestling-specific speed strength tension repetition method 90 minutes sub-maximal set training exact realization of techniques, break off when loss in quality 20 minutes (10 min general, 10 min special pre-loading) 20 min stretching, loosening-up, sauna.

40

Sets 1.

set

Exercise

Intensity

Lift

Maximum

3x

Speedy

C u t wrench

speed

3x 3x 3x 3x 3x 3x 3x 3x 3x 3x 3x

Speedy

2 min

speedy

3 min

Take down 2.

set

Lift

Maximum

Gut wrench

speed

Take down 3.

set

Lift

Maximum

Gut wrench

speed

Take down 4.

set

Lift

Maximum

Gut wrench

speed

Take down

5. set

set

breaks

Realization

1 min

Speedy

1 min

Speedy

2 min

speedy

3 min

Speedy

1 min

Speedy

2 min 3 min 1 min

speedy Speedy Speedy

2 min

speedy

3 min

1 min 2 min 3 min

Lift

Maximum

3x

Speedy

Gut wrench

speed

3x

Speedy

3x

speedy

Lift

Maximum

3x

Speedy

1 min

C u t wrench

speed

3x

Speedy

2 min

3x

speedy

3 min

Take down 6.

Repetitions

Take down

Maximum strength endurance Programme to develop special maximum strength endurance Sets Statiou Intensity Repetitions Gut wrench m.

HauMifting Throw.dum m.

Eland ergo

60% 60% Wc 70%

2x Max. number Max. number Max. number

Speedy Fast Fast Fast

Muscle contraction Auxotonic Auxotonic Auxotonic Auxotonic

Set 2

Gut w re ne h m.

Half-lifting T hrow.dum m.

Hand ergo

60% 60% Wc 70%

2x Max. number Max. number Max. number

Speedy Fast Fast Fast

Auxotonic Auxotonic Auxotonic Auxotonic

Set 3

Gut wrench m.

Half-lifting Throw.dum ni.

Hand ergo

60% 60% Wc 70%

2x Max. number Max. number Max. number

Speedy Fast Fast Fast

Is») m t'trie Auxotonic Auxotonic Auxotonic

Set 4

Gut wrench m.

Half-lifting T hrow.dum m.

Hand ergo

60% 60% Wc 70%

2x Max. number Max. number Max. number

Speedy Fast Fast Fast

Isometric Auxotonic Auxotonic Auxotonic

Set 5

Gut wrench m.

Half-lifting Throw.dum m.

Hand ergo

60% 60% Wc 70%

2x Max. number Max. number Max. number

Speedy Fast Fast

Auxotonic Auxotonic Auxotonic Auxotonic

ÍEE

Set 6

Gut wrench m.

Half-lifting Throw.dum m.

Hand ergo

60% 60% Wc 70%

2x Max. number Max. number Max. number

Speedy Fast Fast Fast

Auxotonic Auxotonic Auxotonic Auxotonic

iEE

Set 1

41

Realization

breaks

Hi

Izî iE ÍEE

3. Test and norm values It is very important to test the various general and specific abilities continually to make sure the development in various training phases. On the other hand the most of the general and specific exercises can be used as tools for training as well as for testing. The following table shows some test values of general training means for the strength development controlling.

Standart values strength capacities Maximum strength Weigthcategories (kg) 55 60

66

74

Seniors Jul 00 84 96 120

Bench press

110

115

125

130

137,5

160

170

Half-snatching

105

110

120

125

130

140

150

Clean

105

110

120

125

130

170

150

Knee bend

150

160

180

190

200

210

220

Speed strength Sec Bench press Sec Half-snatching 3 standing long jumps m

8 repetitions 6

6,5

6,8

6,8

7

7

7,5

6,5

5,5

5,8

5,8

6,1

6,3

6,6

8.00m 8.10m 8.30m 8.50m 8.80m 8.80m 8.50m

Strength endurance capacities/ extra weight =75% of weight category (130kg=85kg) (In 45 seconds number) Half-snatching

50x

48x

47x

46x

46x

45x

44x

Bench press

49x

45x

43x

43x

42x

41x

40x

42

To test the specific strength endurance it is useful to use various circuit training methods and testing circuits. The following examples are showing one possibility of construct a circuit training and testing program.

Laboratory Wrestling/Test device training

Station 3 t h r o w i n g the d u m m i e s

Station 4 Hand ergometer

y Anzahl â&#x20AC;˘ Gewicht

T~] Watt, Kilometer

circuit Kraftleistung, Drehmoment Anzahl Gewicht Station 2 Half s n a t c h

Station 1 Gut wrench machne

4. Avoid of muscular dysbalances: - Muscular dysbalances arise from unproportional development of strength and shortening of the â&#x20AC;&#x17E;exercising musculature" and by weakening of their antagonists. They arise from one-sided sequence of movements (one-sided strength training).

- Consequence: faulty loading of the joint functions and disturbed stereotypes of sequence of movements, no optimal interplay of individual muscle groups during the movement and the succession of their contraction, changes of function in joints and muscles have negative influences on cardiovascular parameters as well as on the central nervous system - Result: Reduced performance capacity, tenseness, general headaches, indisposition, damages in joints including vertebral damages 43

Prof. S. Kazaryan

ANNUAL TRAINING PROGRAM FOR YOUNG WRESTLERS TO THE 10-12 YEARS CONTENT 1. TRAINING IN 10 MONTHS (SEPTEMBER TO JUNE) 2. TRAINING IN ALL YEARS

3.

PHYSICAL TRAINING

DAYS-HOURS 140-142 DAYS 223-226

HOURS

38-39 HO URS

NOTICE IN WEEK 3 TIMES IN MAT. 1 OR 2 TIMES IN NATURE IN EVERY TRAIN. 90' min.

IN EVERY TRAIN. IN NATURE 120'min.

IN EVERY TRAIN. 10' min.

IN EVERY TRAIN. IN NATURE 50'min.

4. WARMING-UP (exercises for preparation to principal part of training)

30-31 HOURS

IN EVERY TRAIN. 12-15' min.

IN EVERY TRAIN. IN NATURE 10'min.

5. PRINCIPAL PREPARATION: V* EDUCATION TECHNICAL 'A PREPARATION TECHNICAL Vt MATCH EDU. AND TRAIN. CHARACT.

117-118 HOURS 19-20 HOURS

IN EVERY TRAIN. 55-60' min.

6. MOBILE AND SPORT PLAYS

92-93 HOURS 5-6 HOURS

34-35 HOURS

EN EVERY TRAIN. 10-15' min.

IN EVERY TRAIN. IN NATURE 30-40' min.

7.

SMALL COMPETITION

8. EXERCICES FOR RECUPERATION

ZTI MES

NOT MORE TWO MATCHS

4 HOURS

SKIPPING ROPE, RHYTHM. DANCING WITH MUSIC, etc.

44

EXEMPLARY PROGRAME PREPARATION FOR WRESTLERS 1 0 - 1 2 YEARS (MYCRO CYCLE FOR 2 WEEKS) WEEKS

it

W H

C/5

W

Q

Z 0

u w

c/3

MONDAY

WEDNESDAY

FRIDAY

SATURDAY

1. Warming up12'min.

2. Mobile play10'min.

3. String to pull up rope - 1 time 4. Educ. Tech. in parterre-hands from low to arms 10'min.

5. Development tech. in parterre position (l + l)'+(Pausel')+ (1+1)' 6. String to pull up 1 time Recup.- 10'min.

7. Develop. Tech. in stand, position 2'+(Pausel')+2'

1. Warming up— 15'min.

2. Develop. Techn. 1, 5'min.

3. Match Edit.

(1 + 1)'+(1 + 1)' 4. String to pull up rope - 1 time 5. Sport play: rugby on mat. 676' 6. String to pull up 1 time 7. Skipping rope I'min.

1. Warming up12'min.

2. Mobile play-575' 3. String to pull up rope- 1 time 4. Exercises for bridge-3'min.

5. Develop, tech. in parterre position (l+l)'+(Pausel') + (1 + 1)' 6. Train. Tech. in stand, position 2'+(Pausel')+2' 7. Skipping rope 2'min.

Training in nature 120'min. (one time per every two weeks) 1. Cross 1,5 km 2. Gymn. lO'min.

3. Sport play: 20720'

MONDAY

WEDNESDAY

1. Warming up— 1. Warming up— 12' min.

12'min.

2. Sport play: ruaby - 2. Exercises for bridge -3'min.

575' 3. Educ. Tech. in 3 Exercises for stand, position: bridge-3'min. "duck under" 4. Educ. tech. in lO'min. parterre position: defence of hands 4. Develop. Tech. "duck under" from low to 2'+(Pausel')/2' arm- 6'min.

5. Development tech. 5. Develop. Tech. in parterre position in parterre position: (1 + 1)'+(1 + 1)' develop.

6. Mobile play Equilibrium to 10'min. stance -3'min.

Rccup. - 3'min.

Rccup. - 3'min.

7. Skipping rope6. Skipping to pull l'min up 1 time

45

FRIDAY 1. Warming up 12'min.

2. Sport play: B/B, H/B-878' 3. Exercises for bridge - 3'min.

4. Develop. Tech. in stand, position: contra of the last hold - lO'min.

Recup.-5'min.

6. Match educative 2'+(Pausel')+ (1 + 1)' 7. Skiping to pull up r o p e - 2 times 8. Skipping rope I'min

SATURDAY

Prof. S. Kazaryan

ANNUAL TRAINING PROGRAM FOR YOUNG WRESTLERS TO THE 13-14 YEARS CONTENT 1. TRAINING IN 10 MONTHS (SEPTEMBER TO JUNE)

DAYS-HOURS 160-165 DAYS

2. TRAINING IN ALL YEARS

260-267

3.

50-52 HO URS

PHYSICAL TRAINING

HOURS

NOTICE IN WEEK 3 TIMES IN MATONE. TIME IN NATURE IN EVERY TRAIN. 90' min.

IN EVERY TRAIN. IN NATURE 120'min.

IN EVERY TRAIN. 10' min.

IN EVERY TRAIN. IN NATURE 50'min.

4. WARMING-UP (exercises for preparation to principal part of training)

32-33 HOURS

INEVERYTRAIN. 1 2 - 1 5 ' min.

5. PRINCIPAL PREPARATION: % EDUCATION TECHNICAL % PREPARATION TECHNICAL % MATCH EDU. AND TRAIN. CHARACT

123-125 HOURS 14-15 HOURS

IN EVERY TRAIN. 60-65 ' min.

6.

MOBILE AND SPORT PLAYS

102-104 HOURS 7-8 HOURS

55-57 HOURS

INEVERYTRAIN. 14-16' min.

IN EVERY TRAIN. IN NATURE 50'min.

7. SMALL COMPETITION

3-4TIMES

3^MATCHS

8. EXERCICES FOR RECUPERATION

4-5 HOURS

SKIPPING ROPE, RHYTHM. DANCING WITH MUSIC, etc.

46

EXEMPLARY PROGRAM PREPARATION FOR WRESTLERS 13-14 YEARS (MICRO CYCLE FOR 2 WEEKS) WEEKS

tù

w

a z o u (Z)

MONDAY 1. Warming up15'min.

2. Edtic. Train, in stand position 15'min.

3. Train, the Tech.

2'+(Pausel')+ 2'+(Pausel')+2' Recup. -3'min.

4. Train, the parterre position(l + l)'+ (Pause 1')+(1+1)' 5. Sport play: Football - 10710' 6. String to pull up 2 times

WEDNESDAY 1. Warming up 12'min.

2. Mobile play10'min.

3. Train. Tech in stand, position 2'+2' 4. Match educative

FRIDAY

MONDAY

WEDNESDAY

FRIDAY

SATURDAY

1. Warming up15'min 2. Educ. the hold: de fence of hold on stand. position- 15'min.

3. Train. Tech. 3'+3' Recup. -3'min.

4. Train, tech. in parterre position: (l + l)'+(Pausel')+ (1 + 1)' Recup. -3'min.

5. Sport play: rugby878' 6. String to pull up 2 times 7. Skipping rope I'min.

1. Warming up12'min.

2. Exercises for bridge-3'min.

3. Educ. Tech. in stand, position: "duck under" lO'min.

4. Develop. Tech. "duck under" 2'+(Pausel')/2' 5. Develop. Tech. in parterre position (1+1)'+(1+1)' 6. Mobile play — lO'min.

Recup. - 3'min.

7. Skipping ropel'min

1. Warming up 12'min.

2. Sport play: B/B, H/B-878' 3. Exercises for bridge-3'min.

4. Develop. Tech. in stand, position: contra of the last hold- lO'min.

Recup.-5'min.

6. Match educative 2'+(Pausel')+ (1+1)' 7. Skiping to pull up rope - 2 times 8. Skipping rope I'min

1. Cross-2 km 120'min 2. Exercise gym.

Exercise for specify Exercise for phys. force 3. Imitation technique-3'min.

4. Sport play: Foot ball: 30730' Recup.- lO'min.

1. Warming up— 15'min.

2. Educ. tech. in parterre position15'min.

3. Train, in parterre position (1+I)'x3 Recup.-3'min. l'+(l + l)'+r 4. Train, in stand, Recup. - 5'min. position 3'+3' 5. Exerc. pus-ups 20 Recup. - 5'min. times 5. Sport play: rugby 6. String to pull up 1 in mat. - 878' time 6. String to pull up 7. Skipping rope I'min.

I'min. pe I'min.

47

SATURDAY 1. Cross- 2 km 120'min 2. Exercise gym.

Exercise for phys. force Exercise for speed 3. Imitation technique 4. Sport play: Foot ball-25'+(Pause 3')+25' Recup. - lO'min.

A. Leipold

EFFICIENT NUTRITION EFFICIENCY IN SPORTS Preparation of Wrestlers during the Competition in different Matches Performance Furthering Nutrition Optimum Performance due to the appropriate Fuel Mixture ^Optimum Performance <=>Well timed Refueling.

Gaining Eneigy by transforming Nubiens within your System

Storage of Nutrients

Food and Beverage Intake

Storage of .Nutrients Performance

Empty Depots

Energy for Athletic Activities Favoured Sources of Energy - for intensive short-term Strain: Carbonhydrates - for long-term phsical Strain: an increased Amount of Fat and Carbonhydrates 48

- Brain and Nerve Cells (Concentration): Carbonhydrates - no Top Performance without Carbonhydrates (e.g. Final Spurt) For better â&#x20AC;&#x17E; Carbonhydrate-Loading": - fill up your Carbonhydrate Depots throughout the Day - most suitable would be Food that contains a high Amount of Amylum (such as Wholewheat Bread or Pasta) - better have 5-6 Meals throughout the Day than 3 big meals = stabilise Blood Glucose Level!

- Hint: With exhausted Carbonhydrate Depots Athletes can only achieve 50 % of their maximum Performance!

Sufficient Amount of Water - Water Demand: a daily Minimum of at least 1.5 - 2.0 Liters by Beverage Intake (additional 1.0 Liter by Food Intake) -Liquid Intake is the Power Limiter No. 1 in Sports! â&#x20AC;&#x17E;No Chance without Water!"

49

Recommendable Beverages for every Day: A good Deal of: Mineral Water, Tap Water, Herbal or Fruit Tea, a Mixture of Fruit juice and Mineral Water Completed by: Coffee, black Tea, pure Fruit Juices, Lemonade, Soft Drinks Water Deficiency -ÂťLoss resulting from Sweating^Thickening of Blood -ÂťTHeart Rate^ I Athletic Performance Symptoms of Water Deficiency - Faintness, Muscle Cramps, Fatigue, Gastrointestional Disorder, Dizziness, Poor Conzentration, Headache, etc.

A Loss of Water of 1-2 % of the Body Weight can decrease Performance b 10 %!!!

Correct Beverage Consumption during Training - Drinking before Thirst arises (Thirst = Alarm Signal) - 30 Minutes before Training: drink 0.2 - 0.4 Liters of still Mineral Water - Imperatively use breaks for Drinking, a few little Sips are enough - only about 0.6 to 1.0 Liters are absorbable per Hour Recommendable Beverages: Mineral Water (little carbonated, 150 mg Ca/L, 100 mg Mg/L, >100 mg Na/L), Mixture of Fruit Juice and Water (1:2 or 1:1), specific Beverages for Athletes Nutrition for Days of Training and Competition The Week before the Competition Basic Diet (Food Pyramid) - filling up Energy Depots - Optimisation of Protein Supply - enough Water - Consumption of Vital Substances

50

Snacks for the Competition Day c) a

1

\

Dos:

0 - Bread/Bun with/without 1 Slice of Cheese (30% Fat) or low-fat Cold Meats (e.g. Ham) - Prezel (without Salt or Butter) - Crispbread - Shortbread Biscuits, Rice Wafers - Cereal Bars (low in Fat and Dietary Fiber) - Fruit Tart (Yeast Dough or Sponge Cake) - Bananas, Pears - Rice Pudding, Fruit Yoghurt (up to 3,5% Fat) Don'ts: - Bread with high-fat Filling (such as Salami, Brie Cheese) -Puff Pastry - Potato Crisps, Nuts - Chocolate or Nut Cookies - Chocolate Bars - Poundcakes - "Milchschnitte" and such - Citrus fruits, Pineapple - Cream Yoghurt (10% Fat) Practical Advice for the Right Nutrition Drinking Enough -Always have Beverages within Sight and Reach - Consume Beverages during Meals (e.g. Mineral Water, Mixture of Mineral Water and Fruit Juice, Herbal or Fruit Tea) - Take along a Bottle of Mineral Water (e.g. in the Car) - Do not wait until Thirst arises - drink all Day long - Take into Consideration the Need of consuming an additional Amount of 51

Beverages during Summer, when in dry Air due to Heating, Air Conditioning in the Car, at Venues etc.

- Suitable Thirst Quenchers: Mineral Water, Tap Water highly watered Mixtures of Water and Fruit Juice (3:1), Fruit and Herbal Teas

1. Nutrition Breakfast - approx. 3 hours before the competition: For Example Bread / Bun, low-fat Cheese / Ham / low-fat curd Cheese with Jam, low-fat Yoghurt, mild Fruit (as ripe Mango, Pear) Snack 1 hour ahead of the competition: For Example Banana / Cereal Bar Drink: Little Sips of Water/ Carbonhydrate Beverage After the first Bout (1/16 finals) - before the 2nd Bout (1/8 Finals): (time in between approximately 60 - 90 min.)

Snack 1 hour before the bout: e.g. Banana / Cereal Bar Drink: little sips of Water/ Carbonhydrate Beverage.

After the second Bout (1/8 Finals) - before the third Bout (1/4 Finals): (Time in between approximately 45 min.)

Snack 45-60 Minutes before the bout: e.g. Banana / Cereal Bar Drink: Little Sips of Water/ Carbonhydrate Beverage.

After the third Bout (1/4 Finals) - before the fourth Bout (1/2 Finals): (Time in between approximately 20 Minutes) Drink: approx. 0.2 Liters little Sips of Water/ Carbonhydrate Beverage.

After the fourth Bout (1/2 Finals) Drink: little Sips of Water/ Carbonhydrate Beverage.

Lunch: solid Food - rich in Carbonhydrates and low in Fat as well as rich in Calium, Magnesium and Zinc (e.g. Pasta / Potatoes / Rice, Vegetables / Lettuce / Fruit, low-fat Meat / Daily Products).

Attention: â&#x20AC;&#x17E;Regeneration Killers"!

Fat (slows down Carbonhydrate Storage in Muscles and Liver).

52

Before the Final: Snack 1 hour before the Bout: e.g. Banana / Cereal Bar. Drink: Little Sips of Water / Carbonhydrate Beverage.

Preparation of Wrestlers during the Competition in different Matches 2. Physical Preparation general Information 20 Minutes Preparation for the first Bout: Gymnastics while Running Stretching Stretching with Partner Easy Wrestling Technique hight-impact Wrestling 3 x 20 Seconds Running at slow Pace ( 3 - 5 Minutes) 20 Minutes Preparation for the first Bout: 5-10 Minutes Preparation for further Bouts: Gymnastics while Running Easy Wrestling Technique high-impact Wrestling 3 x 20 Seconds Running at slow pace ( 3 - 5 Minutes) 3. Psychological Preparation general Information V vision A auditory S somatosensory O olfactory G gustatory Vision = see (light, dark) Auditory = hear (loud, quiet/soft) Somatosensory = touch (pressure, temperature) Olfactory = smell (fresh, muggy) Gustatoy = taste (sour, salty) 53

Coaching - Optimise Willing to perform - Strenghen Confidence - Reveal and illustrate Coherences - Refresh Skills and Knowledge and apply them adequately - Perform what has been learned - Activate Reserves - Motivate Improvement in Performance in a task-oriented way - Place positivly phrased orders - Incite convincingly and credibly on fulfilling the Task.

The 10 goldenen Criteria of brain-friendly Coaching - Assure Receptiveness by Relaxation - Address as many sensory Modalities as possible - Coach rationally and(!) emotionally - Limit the Amount of Information - Cluster Information and repeat prominent Issues - Find simple Phrasing - Maintain Attention by keeping Eye-contact and by addressing by name - Only „positive" Phrasing - Place simple and precise Orders -Avoid Overemphasis.

Do NOT think about a PURPLE Elephant It does not work: NO Information to the Wrestler using NOT WRONG: "Do NOT give him your arm."

BETTER: "Keep your arm short / backwards."

The unconcious Message Concious Messages 1 Slice of Cheese (30% Fat) or „Do not like the last time concede the point just a moment before the end of the bout!"

Unconscious Message „Again like last time concede the point."

10 Seconds before the end the Wrestler looses the bout 54

Hidden Messages Coach: â&#x20AC;&#x17E;What kind of crap are you doing here? That is not Wrestling."

What the athletes perceive: I'm not worth a straw.

I don't have any skills. no operational Competence Consequenses: Mental Palsy Disturbance of Coach-Wrestler-Relation Talking to the Athlete during the Break - the 3 Steps to Success 1. First of all: wait, calm down, obtain Clarity yourself, let off the Steam 2. Task-oriented factual Information Taktics mental Attitude phrased positively!

3. Emotional Preparation for the next Round Coaching Factors for the Conversation during the Break Relationship â&#x20AC;&#x17E;You are OK. I am supporting you."

Language positive, short and precise Structure max. 5 Issues objective, Hubs, Accentuation...

Content precise Instructions, fight-oriented Time first wait, then give the Information Emotions first calm youself and the Wrestler, then coach emotionally Before the bout: - Repeat the tactical Concept, Information about the Opponent - Help during the Prestart Period (Tension) During the Bout: - Fast Supply with Information using a Code System and Key Words During the break: Technical-tactical Advice, influence Detente and Activation After the Bout / before the next Bout: Help handle Success and Failure and help to put into Practice the newly gained Knowledge for the following Bout

55

4. Technical-tactical Preparation for the next bout Brief Information about the Opponent - Already familiar with Opponent - Opponent unknown - t h e "Nations" Wrestling Habits - Observation of Opponent during Competition 5. Relaxation Running at slow Pace after the Bout until Pulse is under 120 Stretching of all Groups of Muscles.

56

M. Bullmann

WEEKLY AND MONTHLY P R O G R A M M E FOR THE PREPARATION O F THE NATIONAL TEAMS OR CLUBS Introduction - planning of training is important for successful participation in championships and tournaments - planning of training as well as conduct and analysis of training are the everyday business of a coach - detailed planning, preparation and organisation are absolutely necessary for the sport of wrestling and other sports - the weekly (micro-cycle) and monthly (meso-cycle) planning of training is part of the annual planning (macro-cycle) - planning training means establishing a programme of training measures to be realized in the future - it is a theoretical draft and it does involve adjustments to modifications of he prerequisites (illness, injuries, postponements, problems at work etc.)

Factors determining performance (external) - finances (board, lodging, costs of transport etc.)

- time - training facility /training equipment - physiotherapist - medical care - regeneration (sauna etc.)

- nourishment - cooperation (school, formation, job, studies) - science - video-assisted analysis - competition site (sun, snow, altitude training camp etc.)

-training partner (quality and quantity) - coach (quality and quantity) - mental attitude of coaches and athletes (motivation) 57

- Cooperation with other nations - technical and general level (high or low) - athletes' state of health Phases of the planning of training 1. evaluation of initial state (as-is state) 2. balization of goals (major and minor goals) 3. periodization of training (long term - medium term - short term) 4. design of contents and of load Basic phase - is called aerobic and / or endurance phase - ist goal consists in developing cardiovascular and muscular endurance - rather long training sessions with low intensity (lactate 2 - 4 mmol/1) - technical and tactical learning - long - tenn wrestling - endurance training (running, cycling, swimming etc.)

- strength training (maximum strength, strength endurance, strength of partner etc.)

- build - up without preparatory phase are possible Preparatory phase - here, at the beginning, the transition from the aerobical to the anaerobic - sphere (lactate 4 -6 mmol/1) starts - duration of training decreases and intensity increases - training programmes may be preserved - participation in competitions is possible (preparatory competitions) - special forming is predominant - at the end of this phase, intensity should be increased once again (lactate 6 - 8 mmol/1 and more) - there should be a smooth transition from the preparatory into the competition phase - the ratio between load and regeneration is very important - pauses should be longer with increasing intensity

58

Optimum annual structure (single periodization) Januar 1 2 3 4 5 6So 7 8 9 10 11 12

Februar 1 2 3So 4 5 6 7

MArz 1 2So 3 4 5 6 7

a

a

9 10 So 11 12

9So 10 11 12

April 1 2 3 4 5 6So 7 8 9 10 11 12

Mai 1 2 3 4So 5 6 7 8 9 10 11 So 12

Juni 1 So 2 3 4 5 6 7 BSo 9 10 11 12

uli 1 2 3 4 5 6So 7 8 9 10 11 12

Au

gust 1 3So 4 5 6 7 8 9 10So 11 12

Ofctober 1 2 3 4 5So 6 7 8 9

November 1 2So 3 4 5 6 7

a 9So 10 11 12

10 11 12So

Competition phase

Preparatory phase

Basic phase

September 1 2 3 4 5 6 7So 8 9 10 11 12

;

Dezember 1 2 3 4 5 6 7So

a 9 10 11 12

Temporary phase

19 20 S o 21 22

19 20 21 22

19 20 21 22

19 20 S o 21 22

19 20 21 22

19 20 21 22 S o

19 20 S o 21 22

19 20 21 22

19 20 21 S o 22

19 S o 20 21 22

19 20 21 22

19 20 21 S o 22

23 24 25 26 27 S o

23 24 So 25 26 27 28 29

23 S o 24 25 26 27 28 29 30 S o

23 24 25 26 27 S o 20 29 30 31

23 24 2 5 So 26 27 28 29 30

23 24 25 26 27 28 29 So 30

23 24 25 26 27 S o 28 29 30

23 24 So 25 26 27 28 29 30 31 S o

23 24 25 26 27 28 S o 29 30

23 24 25 26 So 27 28 29 30 31

23 S o 24 25 26 27 20 29 30 S o 31

23 24 25 26 27 28 S o 29 30

28 29 30 31

31 31

Optimum annual structure (double periodization) Januar

Februar

March

April

1 2 3 4 5 6So 7 S 9 10 11 12

1 2 3So 4 5 6 7 8 9

1 2So 3 4 5 6 7 8 9So 10 11 12

1 2 3 4 5 6So 7 8 9 10 11 12

10 So 11 12

Basic phase

19

20 So 21 22 23 24 25 26

27 So 28 29 30 31

Preparatory phase

19 20 21 22 23

19 20 21 22

24 So

24 25 26 27 28 29

19

20 So 21 22 23 24 25 26

23 So

25 26 27 28 29

27 So 28 29 30

30 So 31

3

Mai 1 2 3 4So 5 6 7 8 9 10

11 So 12

Juni 1 So 2 3 4 5 6 7 aso 9 10 11 12

Competition phase

Oktober

November

1 2 3 4 5 6 7So

1 2 3 4 5So 6 7 8 9 10 11

1 2So 3 4 5 6 7

10 So 11 12

Basic phase

22 23 24

22 So 23 24 25 26 27 28

29 So 30

September

1 2 3So 4 5 6 7 8 9

9 10 11 12

19 20 21

26 27 28 29 30 31

August

1 2 3 4 5 6So 7

a

19 20 21

25 So

Juli

19

20 So 21 22 23 24 25 26

27 So 28 29 30

19 20 21 22 23

24 So 25 26 27 28 29 30

31 So

a g 10 11 12

12So

Preparatory phase

19 20

21 So 22 23 24 25 26 27

28 So 29 30

a gso 10 11 12

Competition phase

19So 20 21 22 23 24 25

26 So 27 28 29 30 31

19 20 21 22

23 So 24 25 26 27 28 29

30 So 31

Dezember 1 2 3 4 5 6 7So 8 9 10 11 12

Temporary phase

19 20

21 So 22 23 24 25 26 27

28 So 29 30

Competition phase - in this phase, the athlete should reach his top performance (top event, e. g. world championship) - about 8 - 1 0 days before the annual top event (WCh) training should be similar to competitions - similar to competitions means short and very intensive training sessions (lactate 8 mmol/1 bis ...) with long pauses for regeneration - training competitions, training matches, special fighting exercises etc. can be chosen - strength training (maximum strength and/or speed strength) can always be part, however, without fatiguing the body - load training should be completed 8 - 1 0 days before the annual top event - here, regeneration and recovery are essential - a short special training session should do - this session should be especially adjusted to the athlete Temporary phase - In this temporary phase, regeneration and recovery are in the foreground - analysis of training and competition year - vacation - time with the family - time for advanced training for the job - studies - school - no long-term training camps - discharge batteries - slow buildup for competition year to come Annual structure /problems in GER and....

- two top events (ECh and WCh /OG) and Bundesliga - biggest problem in the annual structure for monthly and weekly planning is the Bundesliga in Germany (German athletes and European top athletes) - because of the Bundesliga, a continuous annual structure focussing on two top events (double periodization) is not possible -there is only the possibility of single periodization (restricted) and accordingly preparation for only one top event (WCh and or OG) 61

The danger of overtraining must be taken into account when planning training and load. !!!

The planning of training and of load of the athletes must continuously be adjusted to the state of training and health.

- contents and methods of training - general and specific exercises - intensity and duration - number of training sessions Establishing a weekly and/or monthly training plan - defining a goal is the first and most important step when establishing a weekly and/or monthly training plan Defining a goal means: 1. contents of training 2. means of training 3. manner of load - only by defining a goal, adequate training control is possible - according to the course of the year, the definition of goals of training varies and has to be updated continuously - (basic phase - preparatory phase -competition phase -temporary phase) Plan of a training session (example) - a plan of a training session consists of three parts: 1. Warm up (ca. 15%) 2. Main part (ca. 70%) 3. Warm down (ca. 15%) - a training session must function as a whole - its contents and methodology consistently aim at reaching defined goals, and not at getting through Warm up 20 min general: - running, jumps, sprints, stretching, arm circle, hip circles, head circle, little games, gymnastic exercises etc. specific: - bridge circle, neck roll, somersaults, from standing into bridge, partner exercises, turn in exercises without partner, technique with partner etc.

62

Training plan for one week during preparation for competition Time

Monday

Tuesday

V\fednesday

Thursday

Friday

Saturday

07:00-08:00 08:00-09:00 09:00-10:00 10.-00-11:00 11:00-1200 12:0 0-13:00

2 0 ' W a r m up 20' Combat exercises 1 x Match Break 2011 1 x Match 20' Warm down

20' Warm up 10'Technique training 20' Combat exercises 1 x Match 10' Combat exercises 20' Warm down

13:00-14:00

R E G E N E R A T

2Ă&#x153;' Wann up 10'Technique training 10' Combat exercises intense 10' Combat exercises intense 1 x Match 20' Warm down

20" Warm up I f f Technique training 15' Combat exercises intense I f f Combat exercises intense 1 x Match 2ff Warm down

R E G E N E R A T

14:00-15:00

16:00-17:00 17:00-18:00 18:00-19:00

19:00-20:00 20 ÂŤ0-21:00

O N

O N

15:00-16:00

20' Warm up 40' Specific strength 20' Warm down

10' Warm up 60' Maximal strength 20' Wann down

20' Warm up 10'Combat 10' Warm up exercises 10'Wrestling 20' Combat 10'Combat exercises exercises intense 1 x Match 20' Warm down 20'Warm

Main part 60 min technique training 10 min > 1 x 5 min standing technique > 1 x 5 min par terre technique - intensive fighting exercises 15 min > 2 min in standing position and 2 x 30 sec in par terre pos. > about 2 min break > 2 min in standing position and 2 x 3 0 sec in par terre pos. > about 2 min break > 2 min in standing position and 2 x 3 0 sec in par terre pos.

- intensive fighting exercises 10 min > 8 x 30 sec in parterre position (continuous change of position) - 1 training competition > 1 min in standing position and 2 x 3 0 sec in par terre pos. > 1 min in standing position and 2 x 3 0 sec in par terre pos. > 1 min in standing position and 2 x 3 0 sec in par terre pos.

Warm down 20 min general: slow running, stretching without partner, stretching with partner etc. specific: technique without partner, technique with partner etc.

64

Prof. S. Kazaryan

EXEMPLARY PROGRAM FOR PREPARATION OF MICRO-CYCLE IN WEEK OF NATIONAL G/R WRESTLING TEAM (PREPARATION PERIOD) MONDAY

TUESDAY

WEDNESDAY

TRAINING IN WHGHTLIFTING HALL

CROSS-COUNTRY

SPORT PLAY

0 2

TRAINING ON MAT.

1. Warming u p 1, Cross 3 4 km 5'min.

2, Imitation tech. 3'min.

2. Basketball: 3, Exercise for phys.

20720' strength-5'min.

3. Imitation tech.

Ind. - 5'min.

3. Lifting arash, the apele for the arms 4. Skipping the rope -1'mln. x35 of his weight

1. Warming up-15min.

2. Develop, techtact. combinations: 474' (with dif. partners) Recup. - 5'min.

3. Training match: 1,5'+(30}"x3 Recup. -15*mln.

4. Develop, ind. in parterre position (1+1ÏX3 5. String to pull up x2 SAUNA-MASSAGE 6. Develop. tBch. with manneq. x20 7. Skipping the rope 3'min.

1. Warming up -10'min.

2. Exercise vvtthtlisk and weight x15 of his weight:

z

THURSDAY

4. Flexion for back and legs: x50 of his weight:

îl lr> Ir*

FRIDAY

SATURDAY

SUNDAY

CIRCULAR TRAINING CROSS-COUhiTRY 1. Warming up-15min.

I.Cross 4 km 2. Test with manneq. xtO 2. Exerc. gymn. 5'min.

3. Stringto pjll up>x1 4. Match with task 2'min, 3. Sport play: Footbal:30730' 5. String to pull up x1 Recup.-10'min.

6. Match with task 2'min.

7. Take up Hie partner body control x10 8. Skipping the rope 2'min.

LU

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5. Skipping the rop« 1'mln CIRCULAR TRAINING

TRAINING IN

TRAINING ON MAT.

TRAINING ON MAT.

WEIGHUFTING HALL

0 z z w

I

1. Warming up-12'min.

2. String to pull up x2 3. Take up the partner body control 4. String to pull up x2 xlO 5. Match with tast take up the partner body control - 2'mln 8. Skipping the rope 2'mln.

1. Warming up-12'min 2. Exerc. lor strength •bridge"-3'mln, 3,Develop. tech.-tact. combinations: 373% Pause 30* (with dif.

Partners) iDiwdop. tech. parterre: (40+40)"x3 5. Dsvelop. tech. with marneq. x30 S.Skipping the rope 2'mln.

1.Warming up-20'min.

1. Warming u p - 10'min.

2 Exercise with disk and weight x1S 2. Match training charact.

1,5'+<30)"x4 of his weight Recup.-10'min, 3. Match training charact.:

u^O n

LU

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3. Lifting araGh. ths epolefortha arms x35 ol his weight 4. Flexion for back and legs: x50 of his weight:

îl Jr* lr> 5. Skfcctag the rope 1'mln.

lÆ+W+i^+W Recup, - 10'min.

4. Skipping the rope 2'min

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Prof. S. Kazaryan

EXEMPLARY PROGRAM FOR PREPARATION OF MICRO-CYCLE IN WEEK OF NATIONAL G/R STYLE WRESTLING TEAM (BEFORE COMPETITION PERIOD)

z z K O 5

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

TRAINING ON MAT.

CROSS

SAUNA

SPORT PLAY

TRAINING CIRCULAR

SPORT PLAY

COUNTRY

1. DevBbp. lsch. in stand, 1. Cross 3-4 km (dirt road) position: 373' (with dif 2. Exerc. gymn. - 10'mki. partners) 3. Imitation tech. - 5'min.

2. Develop, tech. in parterre position: (30+3O)'x4 3. Watch competition charact.

1.5'+(30)%3 Recup. -15'min.

4. Watch training: 2'+{40)"x2 Recup.- 10'mh.

5. Skipping the rope 1'min.

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1. Warming up - 10'min. 1. Wanning up - 12'min.

2. Sport play: Football: 2. Cortrol. match: 30730' 1,5'+<30)"x3 Recup. - S'min.

Rscup. 15'mii.

3. Imitation tech. - 5'mln. 3. Contorl. match: 1.5'+(30)'x3 Recup. 15'mii, 4. Control, Match; 1,5'+(30)"x3 (with dlf. tasks) Recup. 10'min.

1. Warming up — 10'min.

2. Sport play: Basketball: 20730' Recup. - 3' m i l .

3. Imitation tech.-3'mln.

4. Skipping the rope 1'min.

SUNDAY

UJ

1

5. Skipping the rope 1'

Z Z LU

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TRAINING CIRCULAR

TRAINING ON NIAT.

TRAINING ON MAT.

TRAINING ON MAT.

1. Warming up —12'min.

2. Develop, lach. Ind. 373' 3. Dovolop. Toch. in pertorro position: (1+1 )x3 4. Watch competition charact :1,5'+(30)"x3 Rscup.-15'min.

5. Watch competition; 1.5'+(30)\3 Recup,- 10'min.

6. Skipping the rope 2'min.

1. Warming up- 12'min.

2. Develop, tech. in stand position: 474' (with change, partners) parterre 3. Develop, tech. h position: (40+40)"x4 4. Develop, tech. with manneçiin x50 5. Skipping the rope 2'min

1. Warming u p - 1 5 ' m i n , 2. Develop, lech. - tact. In stand, position. :474' Recup. S'min.

3. Develop, tech. In parterre position: (30+30)"x4 Recup. - 5'min.

4. Ind. training of tech. of holds with mannequin X50 Recup. - 5'mln.

5. Skipping the rope 1Ynin

1. Warming up - 12'min.

2. Develop, teen- tact.: 474' Recup. - 10'min.

3. Match competition: 1,5'+<30)-x3 Recup. - 5'min 4. Match compet: 1.5'+(30)-x3 Recup. - 10'mln.

5. Skipping Sis rope 2'min

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Prof. S.

Kíizíiryan

EXEMPLARY PROGRAM FOR PREPARATION OF MICRO-CYCLE IN WEEK OF NATIONAL FEMALE AND FREE STYLE WRESTLING TEAM (PREPARATION PERIOD) MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

TRAIN. IN WEIGHTLIFT. HALL

CROSS-COUNTRY

SPORT PLAY

TRAIN. ON MAT.

TRAINING CIRCULAR

CROSS-COUNTRY

ACTIVE RELAX

LWarmnig up-10'min.

I.Cross 3-4 km 1. Warming up - 1. Wanning up-15'min.

2. Exercise witrdisk and weight: x15 2. Imitation tech. 3'min.

5'min.

2. Develop, tech.-tact of hie weight: 3. Exercise for phys.

2. Basketball: combinations: 474' (with dif. strength - 5'min.

20720' partners) 3. Imitation tech.

Recup. - 5'mln. ind. - 5'min.

4. Siring to pull up 3. Training malch: 2'mln.

3. Lifting arash, the epole for the Recup. - ILTmln. x1 arms x35 of his waig ht d> 4. Develop. Ind. In parterre position (1+1)'x3 (Btart clinch) 4. Flexion for back and legs: x50 of 5. Skipping the rope 2'min. his weight: o 6. Develop, tech. with manneq.

5 x10 a 7. String to pull up x2 5. String to pull up 2'mln.

fi<iO

^ 2 £ O •=

!

1. Warming up-15'min. 1. Cross 4 km 2. Test with manneq. x10 2. Gymn-5' 3. Sport play:Football: 3. String to pull upxl 4. Malch comp. - 2'min.

3O'*30' 5. String to pull upxl Recup. -10' 6. Malch comp. 2'min.

7. Take up the partner x10 (40+40)"x3 8. Siring to pull up x3

C5 S Zj s! ui

TRAIN. ON MAT.

1. Warming up-12'mln.

2. String to pull up x2 3. Take up the paner from partere position x10 4. String to pull up X2 5. Push-push 1'x4 6. Take up the patter from Moulin XlO 7. String to pull up x2 8. Skipping the rope 2'min.

1. Warming up-12'mln Z Exardse (or strength 'bridge" - 3'min.

3. Develop, tech. - tact, combination: 373' 30' pause .(with dif. partners) 4. Develop, tech. in partene position: (40+40)-x3 S.SIdpping the rope 1'min.

5. Develop, speed tech. \vrth mannequin x30

Ï 1-

3

Î1 W I r*

TRAINING CIRCULAR

UJ

TRAIN. IN WEIGHTLIFT. HALL TRAIN. CIRCULAR

tu K Ul

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1. Warming up -10'mln.

1.Warrmngup-20'mln.

2. Exercise with disk and weight: 2. Match training charact x15 of his weight: 2'+(30)"x3 Recup.-15'min.

3. Match training charact: 2'+(30)"x3 3. Lifting arash, the epole for the Recup.-IQ'min. arms x35 of he weight 4. Skipping the rope 2'min 4. Flexion for back and IBQS: x50 of his weight:

îl Ir* Jr* 5. Skipping the rope 1W

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Prof. S. Kazaryan

EXEMPLARY PROGRAM FOR PREPARATION OF MICRO-CYCLE IN WEEK OF NATIONAL FREE STYLE AND FEMALE WRESTLING TEAM (BEFORE COMPETITION PERIOD) MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

TRAINING ON MAT.

CROSS

SAUNA

SPORT PLAY

TRAINING IN MAT.

SPORT PLAY

1. Warming up -12'mln.

2. Control, match: 2'+(30)"x3 Recup,- 15'min.

3. Compel match: 2'+(30)"x3 Recup.-15'min.

4. Control, match: 2'+(30)"x3 (with dif. partners and tasks) Recup.- 10'min.

5. Skipping the rope

1. Warming u p - 1 0 ' m i n .

2. Exers. for speed and phys. training - 5'min.

3. Sport ptay.Basketball;20720' Recup. - 3'min.

4. Imitation tech. 3'min.

5. Skipping the rope

1. Cross-3-4 km (dirt 1. Warming up - 10'min. 1, Warming up - 10'min.

1. Warming u p - 1 5 ' m l n . road) 2. Exerc. for speed and 2. Sport play: Football: 2. Develop, lecti. in stand. phys. training - 5'min.

WI3W position: 373' (with change, of 2. Exercind-ICTmin.

3. Imitation training Recup. - 5'min. partners) 3. Imitation. Tech. 3'min 3. Imitation tech. - 5'min.

5'min.

3. Develop. Tech, in parterre position: (1+1 )'x3 o (start clinch) z 4. Match competition charact.: z 2'+(30)"x3 £ Recup. - 15'min.

O 2 5. Match training: 2'+(40+40yx2 SAUNA- MASSAGE (start clinch) Recup.-10'minl.

6. Skipping the rope train.

TRAINING IN MAT.

C z z w

1. Warming up-12'min.

2. Develop. tech.2'x3 3. Develop, tech. In partene position: (1+1)'x2 (start clinch) 4. Match compel charact.:2'+(30)x3 (start dinch) Recup. - 15'min.

5. Match compet2'+(30)x3 (start clinch) 6. Skipping the rope 1'min.

TRAINING IN MAT.

TRAINING IN MAT. 1. Warming up-12'min.

2. Develop, tech. In stand, position: 474' (win change, partners) 3. Develop, tech. In parterre position: 40740'x4 («uh change partiers) (start cfcich) Recup. 5'min.

5. Skipping the rape 2'min.

ACTIVE RELAX

1. Warming up-15'min.

2. Develop, tah. - tact, in stand, position: 2x4 (with dif. tasks) 3. Develop, tech. in parterre position |4Q+40)"x3 (start clinch) Recup. - 5'min.

4. Ind training of tech. of holds with mannequin x50 Recup. - 5'min.

5. Skipping the rope 2'min.

2'min.

SUNDAY

Ï

F ü

<

1'min.

TRAINING IN MAT. 1. Wanning up-12'min 2. Develop, tech. - tact: 474' Recup.-10'min.

3. Match competition 2'+(30)x3 Recup. 15'min.

4. Match competition: 2'+(30)x3 Recup.-15'min.

5. Skþping the roap 1'min.

SAUNA-MASSAGE

DT LU

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M. Diisson

FILA ANTI-DOPING REGULATIONS SUMMARY - The World Anti-doping Agency (WADA) is the international independent organisation responsible for promoting, coordinating and monitoring the fight against doping in sport in all its forms.

- The World Anti-doping Code is the document harmonising the anti-doping regulations in sport across all sports and all countries of the world.

- The list of prohibited substances and methods is the international standard that designates what is prohibited in and out-of competition. The list also indicates whether particular substances are banned in particular sports. The list is updated annually and the most current version is posted on WADA's website at www.wada-ama.org - Since 2004, WADA has been responsible for the list after the establishment of the code and the associated international standards (lists, controls, laboratories and therapeutic use exemptions); in accordance with the code a substance or a method may be included in the list of prohibited substances if it meets two of the three following criteria: - It can potentially enhance sports performance - It poses a risk for athletes health - It is contrary to the spirit of sport.

The new list is published on October 1 and goes into effect on January 1 the following year.

The prohibited substances are: 1. Anabolic Agents 2. Hormones and Related Substances 3. Beta-2 Agonists 4. Hormone Antagonists and Modulators 5. Diuretics and other Masking Agents The prohibited methods are: 1. Enhancement of oxygen transfer 69

2. Chemical and Physical Manipulation 3. Gene doping Substances and methods prohibited In-competition 1. Stimulants 2. Narcotics 3. Cannabinoids 4. Glucocorticosteroids 5. Beta-blockers Anti-doping programs seek to preserve what is intrinsically valuable about sport. This intrinsic value is often referred to as "the spirit of sport". It is the essence of Oiympism. The spirit of sport is the celebration of the human spirit, body and mind.

Doping is fundamentally contrary to the spirit of sport.

The FILA Anti-doping Regulations exactly reflects the World Anti-doping Code. It applies to all National Federation affiliated to FILA and to all persons participating to the FILA activities or to any National Federations, according to its status of members, its accreditation or its participation to the FILA or the National Federation activities or events.

Any wrestler member of the National Federation who fulfils the requirements for the FILA or WADA's Registered Testing Pool for tests must submit to the controls at least six months before taking part to international events or his/her National Federation's events.

To take part to FILA's competitions, an athlete must have a FILA licence issued through his/her national Federation. The FILA licence will be delivered only to athletes who have personally signed the appendix I approved by the Executive Committee and which is on page 5 of the wrestler's booklet. The booklet of a minor must be signed by the holder of the parental authority.

The National Federation must guarantee that all the wrestlers registered for a FILA licence accept the FILA regulations including the FILA Anti-doping regulations which comply with the World Anti-doping Code.

It is the responsibility of every National Federation to ensure that all controls at the national level that are performed on its affiliated wrestlers are compliant with the Anti-doping rules. In particular cases the National Federation itself will carry out the anti-doping control. In particular countries all or part of the responsibilities for the doping controls that fall to the National Feder70

ation have been delegated or attributed to a national anti-doping organisation statutorily.

Doping is defined as the occurrence of one or several violations of the antidoping regulations.

Are considered as violation of the World Anti-doping Code: - The presence of a Prohibited substance or its Metabolites or Markers in a wrestler's sample.

- The use or attempted use by a wrestler of a prohibited substance or a prohibited method.

- Possession of prohibited substances or prohibited methods - Trafficking or Attempted trafficking in any prohibited substance or prohibited method The facts and presumptions linked with violations of anti-doping rules can be established by any reliable mean including confessions.

Wada's accredited laboratories are presumed to have analysed the samples in respect of the procedures of the security chain, according to the international standards for laboratories.

Therapeutic use exemptions International level wrestlers (men and women) holding a FILA licence and suffering from a confirmed pathology requiring the use of a prohibited substance or method must obtain a Therapeutic Use Exemption (TUE) first.

The wrestlers (men and women) included in the FILA registered testing pool must obtain a TUE from the FILA before their participation to any international competitions even if the wrestler has received a TUE at national level.

The other wrestlers must obtain a TUE from their National Anti-doping Organisation or other authorized body and designated by their National Federation. The National Federations must communicate to FILA and WADA as soon as possible any therapeutic use exemption.

International level wrestlers included in the registered testing pool must request a therapeutic use exemption from FILA when they submit their whereabouts information to the FILA and 21 days before their participation to a competition at the latest.

The refusal of a therapeutic use exemption for an international or national level athlete can be reversed by WADA if it deems that the grant or the refusal 71

of the authorisation is not compliant with the current International Standards for Therapeutic Use Exemption. The decisions regarding the authorisations can be appealed.

Controls Any wrestler holding a licence from an affiliated National Federation will be subject to in competition controls by the FILA, the National Federation and any other anti-doping organisation responsible for the controls during a competition. The wrestlers holding a licence of an affiliated National Federation are also subject to unexpected out-of competition controls at any time and in any place and which are carried out by FILA, WADA, the wrestler's National Federation, the National Anti-doping Organisation of any country where the wrestler is present and the IOC during the Olympic Games.

The Anti-doping organisation of any country where the wrestler is present must, before any sample taking, inform the wrestler about the operation to cany out, prove their identity and status, eventually be supported by an interpreter and propose to the athlete to have one or several assistants as testimonies with him/her.

Periodicity of out-of competition controls Out-of competition controls must be carried outside the period planned in the FILA calendar plus the two previous days before the competition allowing the verification and the controls inherent to the competition.

During this period the wrestlers are considered as in competition and are under the unique responsibility of FILA. International Standards for Controls Blood samples or samples other than urine can be used either for detecting prohibited substances or methods, or for screening purposes only.

Requirements for wrestlers' whereabouts The wrestlers included in the registered testing pool for controls must submit their whereabouts to WADA and FILA. The testing pool is mainly composed of the medallists of the world and continental championships.

Every wrestler included in the testing pool must submit a quarterly report to FILA and WADA on forms provided by FILA or on ADAMS and indicate their daily whereabouts, their residential address, training location and com72

petitions' places and time. The wrestlers must update this information.

The communication of these whereabouts is the responsibility of every wrestler.

However it is the duty of every National Federation to send this information to the FILA. Any wrestler included in the testing pool who is not available for an outof competition control three times in a consecutive eighteen months period will be considered as having violated the anti-doping rules.

Retired athletes returning to competition A wrestler who has indicated to FILA that he/she retires from competition cannot return to competition unless he/she notifies FILA at least twelve months before and makes him/herself available for unexpected out-of competition controls at any time during this period.

Selection of wrestlers for anti-doping controls During Senior and Junior World Championships, Continental Cups and World Cups, the anti-doping control will be carried out on medal winning wrestlers (men and woman) of each weight categoiy.

During national competitions, the National Federation will determine (for each competition) the number of wrestlers to be selected for a control.

As far as qualifying events for the Olympic Games are concerned, all the qualified wrestlers (men and women) will be controlled.

Samples analysis The samples must be analysed only by WADA accredited laboratories. The choice of the accredited laboratory is the exclusive responsibility of the antidoping organisation responsible for the management of results.

The results of all analysis must be sent to FILA in a coded form in a report signed by an authorized representative of the laboratory. Upon receipt of an adverse analytical finding ("A" sample), the FILA anti-doping administrator must determine whether an applicable therapeutic use exemption has been granted or will be granted or if there is any apparent departure from the International Standard for Testing or International Standard for Laboratories that caused the Adverse Analytical Finding.

If the initial review does not reveal an applicable TUE or a departure that caused the adverse analytical finding, the FILA shall promptly notify the athlete of: 73

a) The Adverse Analytical Finding b) The anti-doping rule violated c) The athlete's right to promptly request the analysis of the B sample or, failing such request, that the B sample analysis may be deemed waived d) The scheduled date, time and place for the B sample analysis if the wrestler or the anti-doping organisation chooses to request an analysis of the B sample e) The opportunity for the wrestler and/or the wrestler's representative to attend the B sample opening and analysis within the time period specified f) The wrestler's right to request copies of the A and B sample laboratory documentation package Arrangements will be made to analyse the B sample within the following three weeks. A wrestler may accept the results of the A sample analysis by waiving the B sample analysis.

If the B sample analysis is negative, the control will entirely be considered as negative. The wrestler, his/her national Federation and FILA will be informed.

Provisional suspensions When an adverse analytical finding of the A sample is received, except for the specified substances, a provisional suspension will be imposed on the wrestler immediately after the review and the notification.

Right to a fair hearing For each case, the FILA will nominate a committee formed by a President and four other experts with experience in the fight against doping (FILA's anti-doping hearing committee).

The wrestler can waive the opportunity of a hearing by sending his/her explanations in writing useful for his/her defence to the FILA within fourteen (14) days after notification of the results.

When no hearing is planned, the FILA shall send an explanatory decision specifying the measures taken to the interested parties.

The decision can be appealed before the Federal Appeal Commission and finally before the CAS. The period of ineligibility imposed for a violation of the Code is the following: - Presence of Prohibited substance, or its Metabolites or Markers, Use or Attempted Use of Prohibited substance or Prohibited method: two (2) years Ineligibility.

- For refusing or failing to Submit to Sample Collection, Tampering with 74

Doping Control, the Period of ineligibility will be two (2) years.

- For an administration or attempted administration of prohibited substance or prohibited method, the period of Ineligibility imposed shall be a minimum of four (4) years up to lifetime Ineligibility.

- An anti-doping rule violation involving a minor shall be considered as a particularly serious violation. Such a violation shall result in lifetime ineligibility for Athlete support personnel. In addition, these violations will be reported to the competent administrative, professional or judicial authorities.

- For Whereabouts filing failures and/or Missed tests, the period of ineligibility shall be at a minimum one (1) year and at a maximum two (2) years based on the wrestler's fault.

Where a wrestler or other person can establish how a specified substance entered his or her body or came into his or her possession and that such specified substance was not intended to enhance the wrestler's performance or mask the use of a performance-enhancing substance, the sanction will be: - For a first violation: at a minimum, a reprimand and no period of Ineligibility, and at a maximum two years of Ineligibility.

- Fora second violation of the anti-doping rules, the period of ineligibility will be, according to the WADA's table, 1 year, 2 years, 4 years, 8 years, 10 years or lifetime.

- A third violation will always result in a lifetime period of ineligibility.

The period of ineligibility shall start on the date of the hearing decision providing for ineligibility or, if the hearing is waived, on the date ineligibility is accepted or otherwise imposed.

Where there have been substantial delays in the hearing process or other aspects of Doping Control, the FILA or the anti-doping organisation may start the period of Ineligibility at an earlier date commencing as early as the date of sample collection.

In any case any ineligible person shall not take part, during the ineligibility period, to a title, whether it is a competition or an activity authorized by the FILA, a national Federation or a club.

In case of a violation of the ineligibility period by the wrestler, the previous ineligibility period is cancelled and a new period will start at the date of the violation.

As a condition to regaining eligibility at the end of a given period, the wrestler must, during his/her period of ineligibility, make him or herself avail75

able for out-of competition testing by FILA, the National Federation and any other Anti-doping organisation. He or she must provide, if requested, current and accurate whereabouts information.

Reinstatement will not be accepted before the wrestler has warned FILA and has passed out-of competition controls at a minimum of three controls within the three months before his/her return to competition.

This being accepted, the wrestler will automatically become eligible again.

The FILA Executive Committee can withhold all or part of the financing or any other non financial help to the National federations that are compliant with FILA Anti-doping Code and the World Anti-doping Code. A fine may also be inflicted to the National Federation in the case where its responsibility is admitted.

The National Federations will bear the cost of laboratories, the hearing costs and the travels related to an anti-doping rules violation by a wrestler.

If, during a twelve (12) months period, four (4) anti-doping violations are committed by wrestlers or other individuals affiliated to a National Federation, FILA will suspend the National Federation for a period determined by the FILA Executive Committee which will however not overcome 4 years.

If a wrestler has a positive result during a competition in the FILA calendar, the National Federation will also be sanctioned with a 10'OOO fine for the doping case.

If a National Federation has not made the necessary efforts to inform WADA and FILA on the whereabouts of a wrestler after having received an information request from the FILA, a fine up to 5'000 Swiss Francs per wrestler will be given. In addition, all the costs borne by the FILA for the controls will be invoiced to the National Federation.

The deadline to lodge an appeal before the CAS will be 21 days from the day the decision was sent by the FILA. All the affiliated National Federations must respect the anti-doping rules.

The anti-doping rules must be integrated directly or by reference in the regulations of all National Federations.

The National Federations will report at the end of the year the results of the anti-doping controls carried out under their authority, filed by wrestler and identifying the date of controls, the organisation which carried out the control and the type (in or out-of competition).

Extract from the current Anti-doping rules 2009 76

Prof. S. KAZARIAN

THE ROLE OF COMPETITION RULES IN THE PROCESS OF TRAINING ELITE WRESTLERS Competition rules exist in all the spheres of human activities where competitions between teams or two personalities are carried out. Before ancient Olympic Games competitions had been carried out at the presence of officials.

Primarily, competitions on wrestling were carried out as festive arrangement, later as sport. Before participating in the competitions, participants had to know the rules of them. Dynamics of world sport development prove that physical abilities of a human being are unlimited.

Nowadays Olympic Games, International, continental and world championships grew a strong competitiveness for taking medals for their countries and clubs. However, more strong competitiveness exists between coaches.

Coaches of elite wrestlers of National Federations provide 11-13 trainings per week. During these professional trainings a coach should also give sportsmen the knowledge in competition rules.

Competition rules are like a barometer of methods planning for training elite wrestlers for competitions. For example, if a talented sportsman in track and field athletics is the first to come to the finish by breaking rules because of not knowing them, he will be taken out of the game and will not be given the opportunity to continue the competition. This is the rule of any competition: punishment for breaking rules. Especially in nowadays sport competition rules are a constitution, which dictates the parameters of allowed technical and physical activities at competitions.

To achieve peculiar results, while planning the system of trainings, coaches of elite wrestlers of national teams should study the competition rules themselves.

The process of wrestlers training must be planned and realized as a whole system. This system comprises study and promotion of attack and defence of wrestling technique, development of physical and psychological qualities, increasing functional abilities of a wrestler's organism, forming a sportsman's character.

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This professional preparation follows one purpose: to achieve against his opponent a privilege, by means of minimum use of body energy within the frame of the competition rules.

Each coach should know that any modification in competition rules brings to peculiar corrections in the methods of wrestlers training. Some latest modifications in the rules on Greco-Roman wrestling give opportunity to coaches to plan the training of high standard wrestlers more purposefully, and to promote ordinary development of the style in wrestling.

Analysis of the role of the methodical modification in 2009 is given afterwards.

1. In standing position instead of one minute for each period, opponents will take their match 1.5 minute. The time is 50% more than the time of each match period in the standing position. This modification gives the sportsman more time to think tactically on the mat about his/her further actions and to bring them deferent's techniques.

2. The match in parterre position in each period will take place 30 seconds.

In the standing position, each wrestler should aspire to have technical superiority towards his/her opponent to choose the parterre position from upper side.

The opponent who has taken the parterre position from the upper side due to the superiority of points for his/her technique, will not lose his/her point in this position, even if he/she does not take any privilege during 30 seconds.

3. The opponent, who must wrest in parterre position from the upper side, has the right to choose the starts position: seizure "rebour" or arms on the opponent's shoulders. The competition rules do not oblige anymore to start the match in parterre position with seizure "rebour". It may promote to revive the use of various parterre holds in competitions.

Above mentioned corrections in competition rules on Greco-Roman wrestling: the change of the start in obligatory parterre position, time increase in the wrestling stance will influence positively on the further development of this wrestling style.

Methodical recommendations to coaches are suggested afterwards.

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ON GRECO-ROMAN WRESTLING 1. To adopt a sportsman's training for the intensity in wrestling stance, a coach should work out formulas for the periods of training and controlling bout (1.5, 2, 3 minutes).

2. In the process of training one should regularly realize the methodical task for performing technical and tactical elements in peculiar periods of matches. For developing a sportsman's level of attacking and counter-attacking it is preferable to give the partner a task as well during the training matches.

3. Regularly to promote various technical methods in parterre position: body lock lift, suplex, head and arm back lock, reverse body lock, rolling turns with different controls and others.

4. With the time increase for the standing position match, the coach should increase the quantity of speed-physical trainings. For example, during crosscountry training a coach should plan 3-4 km. of explosive rapidity running in various distances: 8-10 times in the distance of 20-30 m.

5. In weekly training micro cycles a coach should provide about two rounded trainings on mat to develop technical and tactical activities, and two rounded combinational trainings to develop (general and special) physical qualities.

6. To develop tactical coordination of elite wrestlers for them to man oeuvre on mat in different periods of training match a coach should replace the partner by a new massive one with the task of tactical attack and taking him out of mat.

7. By organizing a stable training with various tests (control match or throws with dummy) at the end of each weekly cycle it will be possible to define the functional level of the wrestler's sport shape. A simple example of defining the functional level of the wrestler's sport shape is given afterwards: the coach, knowing the frequency of the wrestler's heart beating in an ordinary situation, gives a test with a maximum loading in a match volume. Then the coach measures the wrestler's pulse immediately after the test (the quantity of beats within one minute). Then, in 14-16 minutes he measures the pulse of the wrestler for the second time. If the pulse works the way as in the ordinary situation, it means that the sportsman is in a good sport shape.

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ON FREESTYLE AND FEMALE WRESTLING 1. To adopt a sportsman to the intensity in standing position, a coach should work out formulas for the periods of training and controlling matches (2, 3,4 minutes).

2. During training matches independently from the planned time for the match, the coach should stop the bout and made the wrestlers to perform technical activity one after another: seizure leg "clinch". This method develops and promotes meantime both the technique of obligatory seizure leg "clinch" and protection from it. This method is necessary to be realized in the pre-competition period.

3. In the training process a coach should regularly realize methodical task for performing technical and tactical elements in particular periods of the match, but not later of one period time (2 minutes).

4. Cross-country training should be organized for 4-5 km with various distances of explosive rapidity of run (8-10 times for 20-30 m).

5. In the weekly cycle of training in preparation period, a coach should provide about two circular training on mat to develop technical and tactical activities and two circular- combinational trainings to develop physical qualities (special and general). The exercises for developing physical qualities should be chosen identically to amplitude of the wrestling biomechanics.

6. To strengthen the tactical coordination of maneuvering on mat, in separate periods of a match the coach should replace the partner by a new and more massive one to create a tactical attack and to take the partner out of the mat.

7. In organizing a stable training with various tests (control match or throws with dummy) at the end of each weekly cycle, it will be possible to define the functional level of the wrestler's sport shape. A simple example of defining the functional level of the wrestler's sport shape is given afterwards: the coach, knowing the frequency of the wrestler's heart beating in an ordinary situation, gives a test with a maximum loading in a match volume. Then the coach measures the wrestler's pulse immediately after the test (the quantity of beats within one minute). Then, in 14-16 minutes he measures the pulse of the wrestler for the second time. If the pulse works the way as in the ordinary situation, it means that the sportsman is in a good sport shape.

Nowadays coach is the one, who works creatively, like a painter, a sculpture, a writer. However, if the painter, sculpture and writer couldn't create a masterpiece, they can destroy their work, whereas in case when a coach doesn't give an Olympic or World champion (who is also a masterpiece, which is made of a human being - a child), he gives a healthy citizen to his country.

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P. Kirov

SOME ASPECTS OF TRAINING OF NON-STAND ART TECHNICAL ACTIVITIES FOR PREPARATION OF GRECO-ROMAIN WRESTLING. Wrestling is sport ancient and not aging. Olympic Games in Athens are new step for the present day sport. Wrestling is one of the 13 sports which has found place in the games. From this day till today sport wrestling is a competitor in the Olympic Games. International federation in wrestling (FILA) take care and creates condition for developing of wrestling. Today the geography of wrestling and its tree kinds G/R, F/S and F/W has widened to all parts of the world and every continents. Technique and tactics of the tree styles wrestling's are the most important symptoms for increasing sport skills. Technique is combination of squabbles and that decides the win. Wrestling technique gives the substance of the competitive squabbles. It defines the style, and individuality of the wrestlers.

The technique is developed and perfected in the process of education.

The technique nomenclature of the wrestling has thousand of technique activities and scores combination opportunities.

The developing of wrestling technique is made basically: 1. BY creating new squabbles.

2. By increasing the effective of the known squabbles.

3. By elaboration of the biomechanics structure.

4. By specific gamut of preparing activities.

5. By using squabbles in clean or modified kind of other kind of wrestling.

6. Combine technique activities (resources) in the shape of various technique - tactics complexes.

Following the evolution of changes of the competitive rules of G/R wrestling we can definitely say these changes also contribute the variety and treatment the technique. Here we can make the conclusion: there is reciprocity between the technique-tactic skills and the rules in wrestling, the connection between the technique skills and the idiosyncrasy of the wrestler, variety and assurance activities, to attack in a moment of opportune dynamic situation, preparation for using of favorable dynamic situation for win.

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In the different steps of changes of competitive rules the best wrestlers in the world during one competition execute 15-20 different variants attacking tactic - technique activities. From this variants at least four are groups of: throwing down and drowning from parterre, contra squabbles in stand and parterre. The best wrestlers had in their technique made more than 20 - 25 variants of technique activities and necessary one priority squabble. WE are showing names the G/R wrestling: Alexander are in, Chobaa Hegedush, Br氓tan Tsenov, Petar Kirov, Valeri Rezantsev, Hristo Traykov, Victor Igumenov, Hamza Yerlicaya, Annen Nazarian, Every sport competition has exact rules. Wrestling G/R not exception. Today wrestling competitions are made in the following changes and additions of the rules: in limit of time 贸minutes.Tree parts each for 2 minutes with 30 seconds pause between each one. The standards are clear for the winner in the squabble.

FILA-s motives for first look are lofty - wrestling to be more attractive and more understandable for the public and to become an object of interest for TV. After a change in the rules the wrestlers and coaches in most of the cases are not enough prepared for a fast meeting with the changes and with the making clear the substandard activities as it is out of the excepted till the moment.

To master the new things is needed exchange of good coaches and specialist in the sphere of theory and practice in wrestling.

In the present conditions of the play more often Is needed to execute non - standard technique activities. To execute this on time shows that they have good result from successful squabbles.

Which activities and squabbles we accept as not standard technique: Wrestling is full of variety of squabbles in wrestling are written exactly and regularly. The different variants of execution are in connection with the individual and specialfeatures of the wrestlers and from the situation at the time of the wrestling.

At first let us generalize the concept "standard"- tradition and not standard.

1. Standard is the technique which has placed for its time of putting into practice like the most popular and working.

2. In philosopher point of view: all "news " executes into the competitions leads to changes in to "traditional" technique. For each sport like for wrestling the traditional techniques an open system. They all enrich all the time from not used before e they exist news.

All these innovations come from the practice. They are accepted like not 82

standard when they are used for first time in the competitions. But these are not accidental ideas they are product of serious training work of wrestlers and coaches which are experimented in the training process.

3. In wrestling it is positive to search and execute original and creative varieties of the technique, this means not standard (untraditional variants).These in many cases guarantee the win.

4. Not standard technique in sport is an actual problem for this moment and in future sport preparation. These not standard motor (technique) activities give priority to the wrestler.

5. This not standard in the wrestling is absolutely not limited. It is a product of imagination and creation of the wrestler and the coach in this mean is endless.

In wrestling as standard are definite the squabbles which are assimilated in the way of the education and training. In searching and achieving of perfect very often in the way of their executing depending of the situation the wrestler acts and dynamic the activities come - and in this situation we can talk about "not standard".

In wrestling not standard situation: this is new, against which in future we will search for against reaction. Not standard technique involves new , unknown elements found together from the coach and the wrestlers. These new elements are result from researches in advance and are not connected o one concrete standard situation.

Standard technique is these which are involved in the frames of an appropriate shape with established parameters taken as a model which do not give original and individual style. Of course the standard model is not separate from the not standard model they are always together. And exactly the not standard model make the persons in sport - wrestling and attractive game which the spectator wants see. Methodic of education of not standard technique activities: The combination from "hold" in which the try to make a technique activity make the preparation for another execution.

Making not standard situations have to take its place in education process and training process. Method of education and training of not standard activities is absolutely orientated to thinking, imagination and behavior of the wrestler and the coach. In connection with the technique - tactic execution: Non - standard technique activities are that thing through them the wrestler will achive point result for the wanted win and wrestling will be more attractive and nice for the spectaculars.

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Prof. S. Kazarian

THE ROLE OF PSYCHOLOGICAL DETERMINED AND TACTICAL TRAINING FOR WINING The work of a coach is a complex and creative pedagogical activity, which is much more comprehensive than the work of a schoolteacher.

At the training process the tasks set before the coach are closely interconnected: 1 .With the development of physical capacities.

2. With perfection of technical skills.

3. Improvement of the psychological soundness and stimulation of diversity of tactical thinking on mat of wrestler.

For preparing a champion of international qualification passing of all the above-mentioned characteristics to the wrestler by the coach in required. All the above-mentioned characteristics are mutually interconnected and represent one entity.

Development of psychological soundness and will power with ordinary young men, a wrestler ,demands from the coach years of creative work.

Psychological soundness is a guarantee for successful exercise of methods necessary for the realization of tactical actions.

At different cycles of preparation for stereotyped development of psychological soundness with a wrestler, the coach schedules different competition and tournaments. At each competition or tournament specific tasks are being put forward by the coach, before the given wrestler.

The coach, putting before the wrestler a specific task, takes into account the capacities of the wrestler. This approach develops the sense of responsibility with the wrestler and promotes the psychological soundness. For achieving good results (in the increase of psychological soundness) different tasks should be set before the sportsman.

FOR EXAMPLE 1. Participation in different competitions.

2. Performance at each match.

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3. Execution of a specific technical element.

4. Assignment on correct technical thinking necessary for realization of different combinations technical's holds.

5. Assignment on realizing an attack by speed-strength during the bout.

6. Defense from the specific technical attack of an opponent etc.

The personality and the pedagogical skills of the coach play an essential role in the training of psychology and will power of a wrestler.

If the coach displays exemplary qualities and paternal care from the very beginning of trainings, then in 3 - 4 years the sportsman would be fanatically eager to fulfill the requirements set by the coach during the trainings.

The famous Brazilian football player Pele says: " my coach was like a father for me ... I was playing for my coach". Such unique wrestlers as Alexander Karelin - tree times Olympic champion,G/R., Jhon Smith - two times Olympic champion, Arsen Fadzaev - two times Olympic champion,F/S., Yoshida - two times Olympic champion, W/S., Hamza Yerlikaya - two times Olympic champion, G/R. and other champions can make the same statement.

For a victory at the competitions not an elite wrestler can fully display his technical skills, if the latter are not interconnected with tactical capacities and psychological equilibrium high level.

The tactics of a wrestler is the capacity of accomplishing the planned technical hold.

The tactical combinations are as the technical holds in wrestling.

Thus the tactical variation and combinations are directly interconnected with the technical holds. For developing and perfecting the technical and tactical skills of a wrestler, creative approach at the teaching process should be displayed by the coach.

The coach start to train the psychological soundness of the young wrestlers by the first year, for the teach the tactical elements, more seriously, by second year of training, when a wrestlers starts to participate in the competition.

Every time when designing the tactical plan for the participation in a competition or in a match, it is necessary before to psychological cheer up to the wrestlers.

Survey verifies that: for the stereotypes of tactical combinatory holds and automation of the latter, as well as for exercising the latter during competitions, it is necessary to practice the same action for: 4000 - 5000 times.

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During the same period of time it would be necessary also to try to realize the same hold during 2 or 3 competitions - tournaments, influence psychological the competitors.

The coaches of the national teams have their specific tasks while training and participation in the competition. The tasks of coach are being developed based on the analysis of the optimal tasks set before each team member.

Performance of a wrestler and the national team as a whole, as well as the achievement of good results depend on tree people: 1 .The coach personal, residing in a country or a club.

2. The coach of the national team.

3. The wrestler.

If the wrestler is being trained without any individual program of the national team, and the coach working with the club is not professional, in that case the preparation of a wrestler cannot be comprehensive.

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G. Yaloiiz

DIETARY OF WRESTLERS APPROCHING COMPETITIONS The objectives of management of weight How to lose weight by maintaining the performance Fatty Mass

Reduction of the fatty mass

Muscular masse

Maintaining the muscular mass

Hydric Mass

Maintaining the hydric mass until the day before Reduction before weighing Maintaining

Other bodily masses Steps of management of weight 2 months

Starting up of the regime

1 month

Evaluation of descent

3 weeks

Descent in the target +/- 3-5kg Descent of weight

The day of weighing up

Management of weight among young sportsmen's * Among young sportsmen's: incidence of age: - Growth - Progression of physical capacity - Evolution of loads of training It's not reasonable to have regime among cadets and juniors.

Limitations of management of weight Progress of competitions: - Density of world elite - 1 single day of match 87 '

- Weighing up the day before - Chain of 3-4 matches on the matinee - 3x1,5' with 3x30" of wrestling on the ground Limitations of management of weight * Reducing more than 5kg without losing performance is not possible (problem of tiredness, risk of accident, lack of resistance in the matches..) * It is not conceivable to retake more than 3kg after the weighing up without loosing performance (biologic equilibrium and digestion problems) * It is essential to train weight of competition to have the sense of competition along the preparation (controlling weight/ power) Individualization of management of weight Each wrestler loses weight by his proper rhythm and by the proper characteristic on reducing weight *The reduction of weight of the athletes is individual, some can lose 3 kg at a session other reduce more difficult * Wrestlers have to know and manage themselves The reduction of weight is variable depending on: *The category of weight of the wrestler *The age of the wrestler It is essential to: * Give a sense of responsibility to the wrestler on the objective of weight (choice of the category) * Trust the wrestler * Well knowing the characteristics of loosing weight of the wrestler * Let the wrestler manage his weight reduction Psychological approach to management of weight *The coaches have to give a sense of responsibility to the wrestler in question on reduction of weight without dramatizing or stigmatizing the figure. *The controls must not ritualize but be unpredictable and unexpected 88

T h e daily weighing up or imposing fixed due dates amuses the wrestler having sportive objective and performance on the mat (objective= realizing weigh) *The reduction of weight has to be organized in a climate of confidence between the athlete and coach *Medical supervision has to involve and maintain the wrestlers The difficulties of reducing weight must not be punishing but has to be questionable and accompanied by the remedy propositions: -listening -comprehension -advices The supervision of the wrestler has to do the re-framing of regulars (daily view) on hygiene of life - dietary and sleep.

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Prof. S. Kazarian

THE REDUCTION OF THE WEIGHT OF THE WRESTLERS BEFORE THE COMPETITION WITHOUT RUINING THE SPORTIVE FORM . This subject is concerned maintaining the personal weight of the wrestlers without ruining the athletic qualities and forms which have to be adapted during the preparations.

For the whole year, for the trained wrestlers medium sized reduction of the weights are not a natural event. These individually binds the function of each sportive organism.

It is necessary to emphasize that for the evolution of humanity no specialists or scientists until now couldn't discover or explain the final values of capacities of different individual organisms. All the people have the same organs but the system of immunity and the particular capacities give the individual force to ach organism.

In the competitions the difference between the weight categories of the wrestlers is equal to 5 kg; 6; 8; 10; 12kg and more. The wrestlers of the clubs and the national teams regulate their individual weights according to the categories of weight according to the possibility of having the victory in relation with the existing opponents. At the same time, the specialists and participants know that during the preparations of the championship of the world and of the continent many participants lose their weights by 2-5kgs; of course we had examples during the World championships and Olympic Games or for the victory of medals the wrestlers have reduced their weights by 8 kg. and more (10-15% of the personal weight). It is necessary to ask the question: if during the championships the participants reduce their weight massively then the wrestlers who realize the victories are the wrestlers who have reduced their weights by intelligent manner as a part of the preparation for the competitions without influencing their athletic form.

Many coaches - educationalists during the preparatory period realized creative activities for the effective reduction of personal weight. Then the right reduction of weight of the wrestlers have became important and professional 90

work of coaches. Of course for this it requires supplementary knowledge by the coaches.

In the case of reduction of personal weight to be able to advise and orient the wrestler, the coach is obliged to know the characteristic of the wrestler, the capacity regarding sportive regime, the will power of the wrestler. If the coach has a good knowledge of the wrestler, then he has to know the degree of perspiration during the physical exercises and the wrestler's organism's particularity.

In the case of knowing the condition which we have mentioned, the coach chooses the means of reduction of the weight of the athlete: 1. By using the physical exercises (trainings on the mat, cross, sportive games, jumping string etc).

2. By the diminution of diet (diminution of liquids).

3. By sauna.

The mentioned methods we have chosen here is in relation with the organism and more acceptable.

Athlete has to reduce correlatively his personal weight by 4-6kg. Then in this case as a part of the method of adaptation he also have to apply the other marked means. The wrestler is trained regularly every day to standard weight (+-0,5-1 kg). Each wrestler has to now how many weight he lost during the night.

Each can know to weight at night before sleep and to weigh in the morning before lunch.

The wrestler also has to know how many weight he loses by perspiration during the training. Preparing for the important competitions for which the wrestler has to lose weight during the special preparation microcycle it is not necessary to start the regime of reduction of basic weights. We present a weight reduction exemplary: x- wrestler to 4kg plus, the last day the preparation of microcycle, after having advise by the coach, the wrestler starts the regime of weight reduction.

For example the wrestler- X is 70 kg; 4kg more than his own weight category 66kg.

X- Finishes the training at 69,2 kg (800gr. He lost during the training) and he will have dinner.

Dinner 600gr.

This can compose 200gr. The beef (beef, fish or chicken), 50 gr. cheese, 20 gr. Butter, 50gr. Bread, 50 gr. Honey, 150 gr. Fruit nectar. Before sleep 100 gr. water possible or tea with lemon. He has to sleep: 69,8 KG. 01

In the morning his weight has to be 68,6-68,8 kg. Breakfast: 350 gr. - 20 gr. Butter, 50 gr. Bread, 100 gr. Honey, two chicken eggs, 150 gr. Tea or fruit nectar. WEIGHT-69,15 kg.

Morning training: cross - 4 km., gymnastic exercise - 15'm., Technical imitate with a partner- 15'm. The weight is reduced at least 1-1,2k. Weight 68-68,1 kg.

At noon, lunch - 500gr.: 150 gr. Beef, 20 gr. Butter, 50 gr. Honey, 50 gr.

Bread, 150 gr. Tea with milk or fruit nectar, an apple or orange.

Weight - 68,6kg. Two hours recovery. Afternoon training - sportive games: (H/B, B/B or Mini F/B). 102m. Warming up, 30730'game, projection of technical acquirements with a dummy of wrestle. Recovery - 10'm. The weight has to reduce 1-1,2kg. Weight=67,4 (67,5) kg.

At night, dinner- 500gr. : 150 gr.- consumption (of beef or chicken), 20 gr.

Butter, 50 gr. Honey, 50 gr. Bread, 1-banana or apple, before sleep: 150gr.

Tea or fruit nectar. Before to sleep: 67,9-68 kg Second day in the morning the weight of the wrestler- x is 67 kg.

In the morning 30'm. gymnastic. Breakfast - 400 gr.: 20gr. Butter, 50 gr.

Honey, 50 gr. Bread, 1 egg, 200 gr. Tea or fruit nectar. Weight- 67,4 kg.

Sauna(in noon): 3-4 times each of 15-12'm. After sauna 66-66,2kg.

Therefore, one day before weighing up is the most important for reduction by sauna, that body does not weakens one day before the competition. With this method it is possible to make a better performance on the mat.

Lunch: 500 gr. - 20gr. butter, 50 gr. honey, 150 gr. beaf, 50 gr. bread, 150 gr. tea with lemon or fruit nectar, an apple a banana. Weight: 66,5kg. Recovery and active rest. Dinner: 200 gr. Tea or nectar. He sleeps with 66 kg. 700 gr.

In the morning he is 66-66,200. 20 minutes walking and gymnastic. Lunch 200 gr. An egg, 20 gr. Butter, 50 gr. Honey, 20 gr. Bread, 100 gr. Tea or fruit nectar.

2,5 hours before the weighing up it is necessary to go to the salon of competition, of 5-10'm. warming up, 20720' B/B, following 5'm. recovery, movemove with the technical imitations. Can reduce 400-500gr. Passes the weighing up by 65,9-66kg. It is necessary for the wrestler to organize the manner of the reduction of the weight that it would not influence negatively on I. vestibular capacity 2. the quality of speed.

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Prof. S. Kazarian EXEMPLARY PROGRAM FOR PREPARATION OF ELITE WRESTLERS F/S AND F/W FOR INTERNATIONAL TOURNAMENS. Ns

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Prof. S. Kazarían EXEMPLARY PROGRAM FOR PREPARATION OF ELITE WRESTLERS IN G/R STYLE FOR INTERNATIONAL TOURNAMENT N RUNNING 2 K M BY DIRT ROAD

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Prof. S. Kazarian EXEMPLARY PROGRAM FOR PREPARATION OF ELITE WRESTLERS IN G/R STYLE FOR INTERNATIONAL TOURNAMENT N 1

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EXERSICE FOR DEVELOPMENT OF PHYS. STRENGTH

EXERSICE FOR DEVELOPMENT OF SPEED RAPIDITY

EXERSICE FOR DEVELOPMENT OF FLEXIBILITY

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Prof. S. Kazarian

INDIVIDUALIZATION OF THE TRAINING PROCESS FOR THE PREPARATION OF THE ELITE WRESTLERS Modern sport developments in the world, increasing of the show at the sports competition, appearance of the material stimulation of the athletes and coaches, have raised the responsibility in the preparation of the elite sportsmen - champions.

At it is known that each kind of sport has its research and practical reasoned methods of preparation (education and training) that it is the base of the work of each training process.

However, coach as a creative and pedagogical specialist, choose various forms, and gives an individual approach to the training of the team, or the group of wrestlers. During all period of human evolution, none of the researches studying human body could, not determine extreme parameters of physical capabilities of individuals. On the base of each separately training, wrestler - individual has his individual strong willed and physical potential, that in case of revealing can insure success at the wrestling bouts. This argument is one of the bases on competition strengthening of professional coaches in the world's sports wrestling in the elite wrestlers - champions.

There is a low of matter in nature: every motion has its dynamic trace and every human reasonable work gives its results.

Perhaps on the base of such regularities all the professional coaches are anxious for the result achievement through labor and creative works, along with training planning of wrestlers of the team or groups they make individualization of the training process of different talents wrestlers.

Training individualization of different talented young wrestlers gives an opportunity to realize more effectively physical abilities of the wrestler for the improvement of sport mastership. For the planning of the training of different elite wrestlers, the coach needs to know the character of behavior of the wrestler, discipline, sport routine, level a capability of 95

speed - power producing qualities, favorite wrestling holds of technique and tactics, shortcomings in physical qualities, mistakes in realizing technical - tactical actions.

The individual program of the preparation of the wrestlers (in men or women wrestling) is made the coach in the presence of the wrestler: for only one cycle, of the preparation to participate in the competition or a long cycle : (for one month or one championship - world, continental, or Olympic games). After the plane for individual preparation is made, the wrestler must go on with the training in the team, the member of which he is, considered to be taking over the workload of the training envisaged in the program of the preparation of the team. He individually fulfills the plan - task which is foreseen in the individual program of preparation. It is worth mentioning that not a single wonderful coach is able to make the program for specific training of any strong team, if is not introduce with this team, or wrestlers. Is unable to plane the work, if he is not introduce with the country, tradition, climate and training condition, physical, technical, tactical and psychological levels of the wrestlers.

Any offered program for the preparation of this brochure are exemplary.

To offer a model of plane for the preparation of one elite wrestler:

96

EXEMPLARY PLAN FOR THE INDIVIDUAL PREPARATION OF THE NATIONAL TEAM MEMBER FOR THE CHAMPIONSH IP - 2010 Name, surname Weight category kg.

Club u 1 .CHARACTERISTICS OF THE PREPARATION: - Physical preparation is average for its category. It has good speed of movement on the mat. It perfectly realizes passage of the right leg with the hands the take down in the parterre position. The endure stands and breathes well during three periods.

- In the parterre, they make overturn the half nelson, with the leg scissors.

- Defense for themselves satisfactory in the parterre position.

2. THE SHORTCOMINGS: - While realizing the hold, there is no speeding in the concluding phase of the hold. Slowing down is at the end of the action.

- During the bout with eminent of the opponents, does not have strong psychology (is appeared to be short - upset ) gives way psychologically and loses coordination of the organization tact intention.

- The realizing the seizure "Clinch" does not have 2 - 3 combined holds for the tactic realization. There is need to add physical force for providing "explosive" attack.

3. TASK FOR IMPROVEMENT: - During cross-country, from 8 to 10 times to 20 meters " explosive speed".

- During the trainings they make holds with projection, a sprint on the mannequin, for the speeding with the test: - " body drop" ("mill - in") F/S, W/S, and "hip - toss", and""suplex", in G/R F/S,W/S ), each technical hold - 10 times.

- During educating and trainings a method "task" is used very often, that means in the different shapes of the match to put aim of caring out different technotacticfull, necessary elements.

- During the cycle of the individual plan to take part in the competitions, where can take part of knows wrestlers.

- To perfect the combinational implementation of the technique the ordered hold: "clinch'X F/S and W/S styles); The holds from ordered parterre position "body lock bridging", "reverse body lock ( G/R style).

- Perfection of the general high matrices - physic force with 8,16,24,32 kg pods, disks of the weight, and weight.

- In national championship the 2010 win 1 - 2 places.

- In continental championship 2010 win 1-3 places COACH signature.

WRESTLER *(This program can make in writing-book).

97

PLAN INDIVIDUEL PREPARATION WRESTLER: FAMILY NAME CATEGORY kg.

2 Page;

NAME PERIOD: January-may 2010.

1. CHARACTERISTIC OF CAPACITY: -TECHNICO - TACTICAL

- PHYSICAL

PSYCHOLOGICAL

3 Page;

2. THE SHORTCOMING QUALITY:

3. THE TASKS FOR STRENGTHENING: -TECHNIQUE

- TACTIC

- QUALITYS PHYSIC THE TASKS FOR RESULTS: in 6 months 2010 1-2 place in N/CH P,l-3 place in CONT.CH-P.

98

REALIZATION OF THE PROGRAM N

Make up the task

Remark

Resume of the realization the preparation: Good ; Middle ;

Bad

*For he 6 months can necessary + - 250 pages - days.

99

Prof. S. Kazarian

PREPARATION PROGRAM (EXEMPLARY) FOR NATIONAL TEAM IN OLYMPIC GAMES The programming of training for national team or for elite wrestlers is a creative-graphic form which reflects the trainers' future coming work.

The program is worked out for a certain cycle of training. This proposal program for the 4-years preparation macro cycle, the next Olympic Games.

Like in other sports, the year of preparation begins also one month after the end of World Championship and ends after the next World Championship, only in of the Olympic year, end month august, after the Olympic Games.

There will be two macro-cycles of preparation in first year.

-The first year: the 1-st macro cycle concerns the preparation of the continental championship.

However the period of the second macro-cycle concerns two mayor competitions, the seniors and the juniors (up to 20 years) world's championships (the juniors, who will be 19-20 years old in first, second and third years, may participate in the next O.G).

The 1-st macro cycle,(until the continental championship), consists of two international tournaments, and one national championship for club teams.

Wrestlers of the national teams 72 days take preparation in theirs club.

Will be 63 days for camps: one camp for perfection speed-physical qualities, two camps for perfection technical-tactical qualities, and the last camp, for special preparation, before continental championships.

The 2-nd macro cycle has 5,5 months preparation time, consists of two international tournaments and national championship (individual), wrestlers of the national team 56 days take preparation in theirs club. Will be 67 days for camping: 1-st camp for perfection speed-physical qualities, the 2-d camp for perfections technical- tactical qualities, and the 3-rd camp for special preparation before world championship. * * You must take into consideration that, the first year is a year for organization to the complete same new wrestlers of national team.

-The second year: the 1-st macro-cycle concern of the continental championship. Consists: two international tournaments and two national championships, the 1-st in November the last year, the 2-d in the present year. Every 100

member of the national team 81 days takes preparation in theirs club, and 62 days in camping, with national team.

The 2-d macro-cycle needs two sided preparation. Will be juniors and seniors, world championships. All national coaches will help national teams for being prepared for junior championship.

The 2-d Macro-cycle until the world championship consists: camp for speed-physical preparation, (preferable on Middle Mountain), two camps for perfection technical-tactical qualities for participation in international tournaments and special camp for preparation to the World Championship.

-The third year: (one year before the O.G), for preparation of the national team 9 camping's have been scheduled as follows: The 1-st macro-cycle from the October the last year to April the present year, consist: 5 camping's: 1-st for speed-physical qualities, 3 camps for perfection technical-tactical qualities, one special camp, before continental championship. Will be two national championships, 3 tournaments.

The 2-d macro-cycle to the third year, from May to September consists: 4 camping's, two international tournaments and national individual championship. The World Championship will also be taken into consideration as the 8 ranked first in each category are qualified for the Olympic Games. In some national teams at the end of year, there will be wrestlers already qualified for the Olympic Games in Senior's World Championship. For these wrestlers an individual preparation as from the beginning of next year will be scheduled.

For the other wrestlers shill be qualified, the preparation will go on for the continental championship and qualification tournaments, which are the main objectives of the first macro-cycle in the fourth year with the following planning program.

-The fourth year: the 1-st macro-cycle from October the last year, to the end of May the Olympic year, during 8 months. Concerns the preparation of the continental championships and two qualification tournaments for the Olympic Games.

In the 1-st macro-cycle for preparation of the national team 6 camping's have been scheduled as follows: 1 camp for physical preparation, 2 camps for perfection technical-tactical qualities, before international tournaments, 3 camps for special perfection for continental championship and 2 qualification tournaments.

For the preparation of the last, the 2-nd macro-cycle in two months (JuneJuly), 3 camps have been scheduled as follows: 101

One camp for perfection speed-physical quality(on mountain or in forest), 1 camp for perfection technical-tactical qualities, one last camp (3 weeks), special camp of preparation of the Olympic Games.

However it must be taken into consideration that a week of this last camping can take place in Olympic city, to get acclimatized.

To conclude, some remarks about the methods of preparation: 1. During the camping of speed-physical preparation: - These camps will be organized oxygenation in the country, mountains or in the forest - Cross-country 3-4 km, with parts which enable to speed explosive up the cross - Weightlifting training with different devices, very short to exercises of biomechanics to the wrestling - Acrobatic and on trampoline exercises with the same speed and reaction as with different holds tech. of wrestling -Theory, methodology, exercises, competitions, analyses, DVD, Video, etc.

2.During the camping of perfection technical-tactical: -Training of 3-4 holds technical combinations which will be possible to carry out again in case of unsuccessful attempts in different periods to the match - Development of special speed-strength - Training of methods to "task" in match - Preparation some of special techniques which could be realization the "clinch" in 30" free, or female style, and in 30" parterre position in G/R style, corresponding after the whistle of the referee - Perfection the holds of defense with speed explosive during the "clinch" ordered after the whistle of the referee 3.During the camps special preparation for the competition: - To carry out micro-cycle with adaptation for special endurance of the competition in one day of 3-5 bouts - To create recovery periods after the match while keeping in mind the next match in 15-20 min.

- To develop the speed-explosive, of attack to reach the aim set up, in 1,5 minutes (G/R), 2 minutes (F/S,F/W) 102

PREPARATION PROGRAM FOR NATIONAL WRESTLING TEAM IN OLYMPIC GAMES FIRST YEAR DAYS/MONT. 1

9 10

12 13 14

15 16 17 18 19 20 21 22 23 24 25 26 C-T.CLB N/L RECUP

PREPAARTIONIN CLUB OR REGION

NOVEMBER DECEMBER IN CLUB OR REGION

CAMPING FOR SPEED PHYSICAL TRAINING

PREPARATION IN CLUB OR REGION

YEAR

FEBRUARY

TECH. TACTIC TOUR/IN RECUPERACION PREP. IN CLUB OR REGION

MARCH

TECH. TACTIC TOUR/IN RECUPERACION PREP. IN CLUB OR REGION

APRIL

CONTINENTAL

MAY

IN CLUB OR REGION

JUN

CAMPING DEVELOP TECH.TACTIC

JULY

OR REGION

AUGUST

CHAMP.

SEPTEMBER CAMPING OCTOBER

PERATION

CONTINENRAL CHAMP.

31

PREPARATION

PREP. IN CLUB OR REGION

NEW

CAMPING FOR DEVELOP

JANUARY

CHAMPIONSHIP

27 28 29 30

CAMPING FOR DEVELOP PREPARATION FOR

RECUPERATION

PREPARATION

NAT.CHAMP INC RECUP INT. TOUR

RECUP

PREPARATION IN CLUB

CAMPING FOR DEVELOP TECH.TACTIC

WORD. JUN. CAMPING FOR SPEED PHYSICAL TRAINING FOR PREPARATION TO WORLD CHAMPIONSHIP PREPARATION IN CLUB OR REGION

INT.TOUR

RECUP

CAMP. FOR JUN

PREP. IN CLUB OR REG. WORLD CHAMPIONSHIP

REÇU

PREPARAT ION PROGRAM (EXEMPLARY) FOR NATIONAL SECOND DAYS MONTHS

1

NOVEMBER

15 16 17 18 19 2ü 21 22 23 24 23 26 27 28 29 3Ü 31 NAT. CHN-P

IN CLUB OR REGION

miffloc REG

12 13 H

YEAR

NAT. ŒN-P FOR

RECUR

PREPARATION

RECUP.

PREP. IN CLUB ORREGION

CAMPING FOR PHYSICAL TRAINING

™ RECUR

PREPARATION IN CLUB OR

™

CAMPING FOR DEVELOP. TECH./TACE

CONTINENTAL

RECUP.

^ ^ CONTINENTAL

CHAMPIONSHIP C H Í ASIA

FREP.FOR CH-P ASIA

NEW

CAMPING FOR DEVELOP.

PREPARATION IN CLUB OR REGION

YEAR

APRIL

MAY

6 ? B 9 IU II

IN CLUB OR REGION

FEBRUARY MARCH

5

PREPARATION

DECEMBER JANUARY

i

3

2

WRESTLING TEAM IN OLYMPIC GAMES

CAMPING

CHAMPIONSHIP

PREPARATION IN CLUB

JUNE ORREGION JULY AUGUST

CLUBORREG-N.

CAUSING FOR DEVELOP.

TECHNICO / TACTIC

FOR PREPARATION TO WORLD ŒAMPIONHJP RECUP.

PREPARATION IN

QMPING FOR WGRLD JUN. CH-P

INTER. JUNIOR WORLD CH-P TOUR

CAMPING FOR DEVELOP.TECH./TACTIC

SEPTEMBER OCTOBER

CAMPING FOR PHYSICAL TRAINING

CLUB OR REGION

INTER TOURN.

RECUP. RECUP.

WORLD CHAMPIONSHIP NAT. CH-P

PREP.IN CAMPING

RECUP. RECUP.

PREPARATION PROGRAM

(EXEMPLARY) FOR NATIONAL WRESTLIN G TEAM IN OLYMPIC GAMES THIRD YEAR

DAYS MONTHS NOVEMBER

DECEMBER

2 3 4 5 6 7 8 9 PREPARATION IN CLUB

^

™

INTER. TOURN.

YEAR

FEBRUARY

NAT.C-P

U

15 16 I7

18

I9 20 21 22 23 24 25 26 27 2g •29 30 31

OR REGION

CAMPING FOR DEVELOP.

PREP. IN CLUB OR

RECUR

NEW

CAMPING FOR PHYSICAL TRAINING

REGION

INTER. TOURN.

TEXE-fOCL

TECH./TACT

m Y

SHIP

JUNE

INTER TOURN.

KtLUK

INTER. REC. TOURN.

JULY

TEOL/TACT.

AUGUST

CAMPING FOR DEVELOP. TECH./TACT.

CAMPING FOR DEVELOP.

CAMPING FOR CNT1NENTAL CHAMPIONSHIP PREPARATION IN CLUB OR REGION

RECUR

CAMPING FOR PHYSICAL TRAINING

RECUR

PREPARATION IN CLUB OR REGION

PREPARATION IN CLUB OR REGION

RECUR

CONT.CHAMP.SHIPS

SEPTEMBER REGION

CAMPING FOR DEVELOP.

PREPARATION IN CLUB OR REGION

RECUR

APRIL

OCTOBER

12 13

PREPARATION (N CLUB OR REGION

JANUARY

MARCH

*

10 i:

PREPARATION IN CLUB OR REGION

JUN. WORLD CH-P

CAMPING FOR DEVELOP.

PREPARATION IN CLUB OR REGION INTER. TOURN.

RECUP.

PREPARATION IN CLUB OR WORLD CHAMPIONSHIP

CAMPING FOR PREPARATION TO WORLD CHAMPIONSHIP PREPAR

ATION IN CLUB OR REGION

•ÍATCH-P

RECUP.

PREPJN.CL

PREPARATION PROGRAM(EXEMPLARY) FOR NATIONAL WRESTLING TEAM IN OLYMPIC GAMES FOURT YEAR DAYS MONTHS

1

2 3 4

S 6 7 8 9 10 11 12 13 14 I s 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

CAMPING IN CLUB OR REGION

NOVEMBER DECEMBER

INTER TOURN.

JANUARY

YEAR

FEBRUARY

NAT.C-P

MARCH

OR^REGTOíT ^ ™

RECUP.

CAMPING FOR DEVELOP. TECH. /LACT.

NEW

CAMPING IN CLUB OR REGION CAMPING INCLUS OR REGION

CAMPING FORPHUSICAL TRAINING CAMPING FOR DEVELOP. TECH./TACT.

RECUP.

MTERTOURN

RECUP

o

APRIL

CONT.CH-PS

MAY

TOQUALfflC O.G.

JUNE

TOURN. O.G.

JULY

OR REGION

AUGUST SEPTEMBER

TOURN. QUALffi

CAMPING FOR PREPARATION TO CONTINENT CHPS

RECUP.

CAMPING IN CLUB OR REGION

INTER TOURN. RECUP.

RECUP.

CAMPING FOR PREPARATION

CAMPING FOR PREPARATION TO 2-QUALEFIC

CAMPING FORPHUSICAL TRAINING

CAMPING FOR DEVELOP. TECH./TACT.

TO OLYMPIQUE GAMES

ACTIVE CAMPING FOR PREP. REAXATION 30th

RECUPERATION

CAMPING IN CLUB

OLYMPIC GAMES