Wrestling Stamina - The science behind NOT gassing out | Body Rejuvenation

Summary

In this video, Dr. Josh Mlan from Body Rejuvenation and the Reju Wrestling Academy dives deep into the science of maintaining peak performance in wrestling. He explains key concepts like steady state, carbon dioxide-oxygen overflow, and training strategies to help athletes reach their maximum output. Through practical examples and tests, Dr. Mlan emphasizes the importance of understanding your limits, pushing your endurance, and closing the gap between your maximum and average heart rate. The video is packed with insights on high-intensity training, endurance, and boosting wrestling performance.

Takeaways

• 😀 Steady state training refers to when your heart rate plateaus after reaching a certain intensity level during exercise.
• 😀 Maximizing output involves understanding and pushing the point at which your body reaches its maximum performance before needing a break.
• 😀 The 12-minute run test helps you assess your current performance and identify whether you are reaching your true max output during high-intensity efforts.
• 😀 A steady-state heart rate indicates you are maintaining intensity without burning out too quickly.
• 😀 Understanding the balance between oxygen and carbon dioxide is key to maximizing workout output and endurance.
• 😀 Your body’s ability to sustain intensity decreases as carbon dioxide builds up and oxygen becomes less available during prolonged exertion.
• 😀 The overlap point where oxygen is depleted and carbon dioxide is high indicates the threshold of maximum output.
• 😀 The goal of training is to raise your max output and close the gap between your max and average output, which improves your overall performance.
• 😀 When your performance is close to max for longer periods, you increase your work capacity, making you more efficient during intense efforts.
• 😀 Closing the gap between your max and average output allows you to sustain higher levels of performance in a wrestling match or workout.
• 😀 The Reju Wrestling Academy provides high-intensity workouts that specifically target wrestling endurance and performance enhancement.

Q & A

What is meant by 'steady state' in exercise physiology?

In exercise physiology, 'steady state' refers to the point during exercise when the heart rate stabilizes after initially rising. The body reaches a balance where the intensity can be maintained for a prolonged period without significant increases in heart rate or effort.

How does the relationship between oxygen and carbon dioxide impact exercise performance?

As exercise intensity increases, the body uses more oxygen for energy and produces more carbon dioxide as a waste product. At some point, oxygen supply starts to decline while carbon dioxide rises, which is when the body reaches its maximum sustainable output, and performance begins to drop.

What is the significance of the 'oxygen-carbon dioxide overflow' point?

The oxygen-carbon dioxide overflow point is when oxygen levels start to decline and carbon dioxide levels increase significantly during exercise. This marks the point where your body can no longer sustain maximum output for much longer, signaling the need to slow down or take a break.

Why is it important to identify your maximum output during exercise?

Identifying your maximum output helps determine your physical limits. By knowing when and why you reach your maximum, you can work on improving your endurance and efficiency to push those limits higher over time, allowing for better performance.

How can the 12-minute run test help in assessing performance?

The 12-minute run test measures how far you can run at maximum effort in 12 minutes. It reveals your current endurance capacity and helps identify if you are truly pushing your maximum or if there's room for improvement in your performance.

What should you do if you feel you are giving maximum effort but your performance data suggests otherwise?

If data suggests you're not pushing your max, you should assess your training intensity and effort. By understanding your true limits, you can adjust your approach to ensure that you're consistently challenging your body and improving your overall performance.

What is the difference between your maximum and average output during exercise?

Your maximum output is the highest level of intensity your body can sustain, while your average output is the general intensity you maintain throughout a workout. The goal is to close the gap between these two values, meaning you can sustain higher levels of intensity for longer periods.

How does the concept of maximum and average output apply to sports like wrestling?

In wrestling, the ability to maintain a high intensity throughout the match without burning out is key. By training to close the gap between your maximum and average output, you can perform at a higher level, especially in the later stages of a match when others might fatigue.

Why is improving endurance and stamina critical for athletic performance?

Improving endurance and stamina allows athletes to perform at a high intensity for longer periods without tiring. This leads to more consistent performance and gives athletes an edge over opponents who may tire more quickly during prolonged efforts.

What type of workouts can help improve maximum output and endurance?

High-intensity interval training (HIIT) and other endurance-focused workouts, like those available in the Reju Wrestling Academy, help improve both maximum output and endurance. These workouts focus on pushing your body to sustain higher intensities over time, helping you bridge the gap between maximum and average output.