An article in the September 2011 Journal of Strength & Conditioning Research discussed the addition of sprint-interval training (SIT) to wrestling training. The
authors (Farzad, Gharakhanlou, et. al.) worked with 14 freestyle wrestlers with national or provincial ranking at a University in Tehran. Wrestlers, like other athletes, are often looking for ways to increase their level of fitness in a short period of time. By using a relatively simple SIT protocol, the athletes were able to increase both aerobic and anaerobic performance over a 4 week period.
What did they do? Two SIT sessions per week (in addition to their wrestling training,
weight training, & plyometrics) which consisted of “…a 10-minute warm-up, followed by sets (3-6) of 6x35m sprints with 3 minutes of rest between sets and then a 10-minute cool-down period.” There was a 10 second recovery between each sprint. Now that seems very feasible. It’s low volume, but effective, and could be incorporated several times during a training cycle, in conjunction with skill training and weight training.
Running? Still not interested. But as much as I hate to consider it, it looks like sprinting should be added to my routine.