Lactic Acid in Training for Wrestlers & Anaerobic Threshold Training Routines on the Treadmill

During a match, 90 percent of a wrestler's energy comes from anaerobic energy systems that form lactic acid. Wrestlers tend to perform all out, maximal effort in 30- to 60-second bursts during competition, which taxes anaerobic energy systems. Wrestlers who are not sufficiently anaerobically conditioned experience more extreme fatigue and muscle failure, and may even be at increased risk of injury during competition. It is therefore essential that effective anaerobic conditioning is included in training.

  1. Background

    • Lactic acid is a byproduct of anaerobic energy systems, and is produced when trained athletes perform high intensity activities that require maximum physical effort. Lactic acid is popularly associated with burning and fatigue that occurs with maximal efforts. However, according to Dr. George Brooks of UC Berkeley, lactate is actually used as a fuel source during maximal activity. This process is made more efficient through anaerobic interval training, and is essential to athletes such as wrestlers who frequently use short bursts of maximal effort during matches.

    Lactate Threshold Training

    • The best way to train the anaerobic energy system is by performing high intensity, explosive effort for a period of 30 to 60 seconds and then resting for three to four minutes. This cycle is repeated eight to 10 times or more in typical anaerobic routines. There are plenty of wrestling-specific drills intended to train the anaerobic energy system. An equally effective alternative approach is to perform anaerobic threshold training intervals on the treadmill, which are discussed in the remainder of this article.

    Intervals with Weights

    • Treadmills are a useful tool in anaerobic conditioning.

      Start off by walking on the treadmill at a comfortable pace while performing bicep curls for three minutes. Once the three minutes have passed, put the weights down next to the treadmill and increase the speed until you are sprinting. Maintain this speed for one minute, then slow down to a comfortable walking pace. Perform shoulder presses with the weights for three minutes, then sprint for one minute. Repeat this cycle eight to 10 times for optimal training, and vary the exercises you perform with the weights during rest periods.

    Lactate Builders

    • Although this routine is simpler than the one above, it is by far one of the best ways to condition anaerobic energy systems and improve maximal performance. Start by walking at a comfortable pace for three minutes, then increase the speed of the treadmill and sprint for one minute. Slow the treadmill down until you are back to a comfortable pace and walk for three more minutes. Once the three minutes are up, sprint for another full minute. Repeat this cycle eight to 10 times.

    Incline Intervals

    • Incline intervals are the most taxing out of the three routines presented in this article, and should not be performed by athletes new to anaerobic conditioning. Set the incline of the treadmill to 2 percent and jog for one minute to warm up. Increase the incline of the treadmill to 10 percent and sprint for one minute. Lower the incline back to 2 percent and lightly jog for one minute before returning to sprinting on the 10 percent incline. Repeat this cycle eight to 10 times.