Tabata protocol-based high-intensity interval training in freestyle wrestlers

Abstract

Background and Study Aim. The physical attributes of muscular strength and endurance are essential for wrestlers to perform successfully. For the development of these physical qualities, high intensity interval training (HIIT) using kettlebell strength exercises is appropriate. The purpose of this study was to develop a kettlebell HIIT program for wrestlers and evaluate the results on strength and endurance. Material and Methods. Eight freestyle wrestlers who participated in the Bulgarian Wrestling Championships (age: 22.0±2.17 years, wrestling experience: 9.9±2.80 years) were included in the study. Measurements included height, weight, 8 circumferences, 8 skinfolds, and BMI, body fat percentage (%BF), and skeletal muscle mass percentage (%SMM). The wrestlers engaged in an HIIT circuit that involved four rounds of 16 kg kettlebells and eight exercises, each lasting 20 seconds to complete and 10 seconds to recover between. Polar H7 was used to continually record heart rate (HR). At rest, before, immediately after, and 15 minutes after the HIIT, blood lactate concentration (La) was assessed. Each exercise's number of repetitions was noted. Results. The wrestlers' average height was 175.2±7.45 cm, their average weight was 85.1±13.38 kg, and their average BMI was 27.6 kg/m2. The SMM was 42.1±2.39%, and the BF was 10.3±3.98%. Heart rate (HR) exhibited a pattern of elevation from rest to warm-up and during circle 1 to 4, followed by a decrease 10 minutes after HIIT. Lactate levels (La) displayed an upward trend from rest to before HIIT, a significant increase after HIIT, and a decrease 15 minutes after HIIT. Conclusions. As shown by the fact that each wrestler's HR during the kettlebell HIIT was above 75% of HRmax and that La was above the anaerobic threshold (>4 mmol/L), the created kettlebell HIIT, when used 5 times per week for eight weeks as part of the wrestlers' training, can improve their endurance.