H.I.T is an acronym for High Intensity Training.

HIT is an approach to strength training that involves performing a set to momentary muscular failure… or beyond.  Momentary Muscular Failure is the point at which it is impossible to complete another repetition in perfect form.

Going ‘beyond failure’ is when you add intensity training techniques that extend the set to recruite and fatigue more muscle fibers.

There are many opinions out there about HIT training.  Some guys hate it, and some guys love it… and I have my own opinions, especially when it comes to training wrestlers.  Here they are:

HIT ‘IS’ Wrestling-Specific!!

I’ve heard some other coaches refute the use of HIT with wrestlers, dismissing it as not being sport-specific to wrestlers.

I completely disagree!!

First, when you design strength training workouts for wrestlers you must be BOTH sport-specific and NON-sport-specific.

Let me explain…

There are some coaches that feel that HIT isn’t wrestling-specific and that it is only good for building big, ‘all-show and no-go’ muscles.  They are correct in that HIT is very good for adding muscle size.

It is also the fastest way to make your muscles stronger… and with all things equal, a stronger muscle IS a faster muscle.  HIT won’t slow you down as long as you are continuing to perform the skills required for your sport… and in your case, it’s wrestling.

HIT + Wrestling + Regular Stretching = Stronger, Faster, Better-Conditioned Wrestlers

HIT is also specific to wrestling when you add intensity techniques such as Rest Pause and Static Holds.

When you’re in a wrestling match you wouldn’t give ‘sub-maximal’ efforts against your opponent, would you?

You wouldn’t ‘hold-back’ from using all of your strength in when wrestling or you’d get your ass kicked!

So why on earth would it be more sport-specific to train with efforts that are less-intense?

I’m not saying that ‘sub-maximal’ efforts don’t have their place in wrestling training.  They do… they help with the recovery process and to help prevent burnout as well as injuries.

But to refute HIT training because you believe it isn’t ‘specific’ to the skills required in a wrestling match is not only false… but will hold you back from making the strength, speed and conditioning improvements you’re seeking!

The best thing to do is use a balanced approach…

I like to divide wrestling strength and conditioning into 3 phases:

• Offseason
• Preseason
• Inseason

The Offseason is when I recommend that you include some HIT in your ‘wrestling-specific’ training program.

Add in the Rest-Pause technique if you really want to notice an improvement in your strength and conditioning that will have a direct carry-over to the mat.

Rest Pause is wrestling-specific because it requires all-out efforts, followed by a short rest.  These are alternated a few times.  You would do a regular set of an exercise until you’ve reached momentary muscular failure (about 6-10 reps), rest for 15 breaths, repeat for a few more reps, rest 15 more breaths, and finally 1 or 2 last reps.

Static Holds are a technique where you hold the weight in the contracted position for time, instead of performing regular repetitions.  A static hold is simply one repetition held with the muscle flexed, until you can no longer hold it.  Static Holds are used more sparingly than Rest Pause and should only be use on certain exercises.

In my book Ultimate Wrestling Strength I explain exactly how to incorporate High-Intensity Training into your wrestling-specific training program so that you make much faster, result-producing gains in your strength and conditioning.

It’s also important to mention that HIT is specific to the individual wrestler based on growth and development as well as his strength training experience.  HIT with extended sets is more appropriate for your older High School wrestlers and College wrestlers.

If you ever want to see the results of HIT just take a look at Michael Martin’s wrestling videos on YouTube.  Michael loves HIT, is strong as a bull, and the results speak for themselves!

Remember, if you want to make a difference this offseason HIT yourself!!

Do it now… and thank me later:)