VO2 Max, or maximal oxygen consumption, represents the amount of oxygen you can breathe in and transmit through your body. It measures the fitness of your aerobic energy system. The more oxygen your blood can carry to muscle cells, the harder and more productively you can work out. Improved cardiovascular conditioning from running combined with weight training can be an effective way to increase VO2 Max for wrestlers.
Measuring VO2 Max
The most accurate way to determine your VO2 Max is by using a spirometer hooked to your mouth and measuring the exhaled carbon dioxide, or CO2. This kind of test is performed at specialty sports labs and costs about the same as common medical tests. A much less expensive method is to use fitness tests programmed into treadmills at a gym, or to run a mile and estimate your VO2 Max by comparing your time against a standard table.
Running
Many wrestlers run simply to "make weight" -- qualify in a specific weight class -- but running also increases stamina by building VO2 Max capacity. Running two or three times a week along with three weight-training sessions and your wrestling practice can get you in good condition for matches. How far you run depends on your initial level of fitness and weight, so focus on the time you run rather than the distance. Thirty to 60 minutes of running is a good starting point, and you can progress to either running faster or running longer as your fitness improves.
HIIT
High Intensity Interval Training, or HIIT, is a way to improve your cardiovascular conditioning. Endurance running typically means running at 65 percent to 70 percent of your maximum exercise heart rate. High-intensity interval training, such as sprinting or running stairs, boosts your heart rate to 85 percent or 90 percent of maximum for a short time. Adding intervals to your running program can result in increased VO2 Max.
Nutrition and Hydration
Drink water, slowly and in moderation, before and after you run. If you are in a hot and humid climate, use sports drinks containing electrolytes and carbohydrates on runs longer than 20 minutes. It's important to replace fluids lost through sweating, since dehydration results in decreased performance. Good nutrition is crucial. Top wrestlers eat a balance of lean protein, vegetables, whole grains and fruits several times a day. They also get six to eight hours of sleep every night to recover from matches and workouts.
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