Use these pahlavani / wrestling strength-power training program and techniques to train like an Ancient Persian Pahlavan and achieve Persia Pahlavan-Wrestler Fitness..”Pahlavan Khashayar say’s”.
Heroic Koshti-Pahlavani Style;
The greatest Persian (Persia) war hero: “ROSTAM’s” pahlavan’s-warriors didn’t worry about how much they could bench press or squat. Their focus was real-world strength, conditioning, flexibility, power and speed. Here’s how to follow the Persian house of strength (Zurkhaneh) pahlavan lead in just 20 minutes a day. O.K., so we don’t live like an ancient Persia pahlavan’s and we don’t have the baseline cardiovascular fitness that ancient Persian pahlavan’s does. We are adapted to endurance as well as interval-type training and we need both for mat-warriors and pahlavan’s heart health.
Here’s a week-long plan to get you Pahlavani-Fit/Mat Warriors health (Koshti Pahlavani Heroes Health);
KOSHTI-PAHLAVANI, MAT-WARRIOR WORKOUT PROGRAM
DAY 1- POWER CIRCUIT FOR PAHLAVANI WRESTLING
Think of each circuit as one continuous set. Perform 10 to 12 reps of each move, resting for two minutes only after you’ve completed the entire circuit. Repeat each circuit five times. True fitness is measured in workout density, how much you can do in as short a time as possible.
Circuit 1: warrior vest (weighted-vest) push-ups, weighted-vest front planks + press up, weighted-vest single-leg squats.
Circuit 2: chin-ups with plate, weighted-vest side planks, weighted-vest single-leg dead lifts.
DAY 2- INTERVALS FOR PAHLAVANI STYLE
Find a open field and, after warming up (wrestling dynamic warp up routine), by jogging the perimeter twice, begin running the length of the field (Go for 70 percent of your maximum sprint speed) and jogging the width. Stop after you’ve circled the field five times. If you don’t have a field nearby, find a building with stair case. Run up the stair-way between five stories building, climb up to the fifth floor and repeat 10 times. The entire workout shouldn’t take longer than 20 minutes, but that’s all the cardio you need. (Elite level; run up the stair-way with 50 lbs/pound weighted vest).
DAY 3- STRENGTH TRAINING FOR KOSHTI-PAHLAVANI
Follow the same strategy as outlined in Day 1. The idea here is variation without change. You’re going to perform the same basic movements; pushing, pressing, pulling and squatting but, by switching the moves, you’re going to hit different muscle fibers in different patterns. As a result, your muscles won’t adapt to a routine and performance won’t plateau. Body weight is also an important element of any functional exercise plan (Traditional Koshti Pahlavani Body Weight Training; Buddy Drills).
Circuit 1: warrior vest (weighted-vest) T push-ups, weighted-vest suit case crunches, weighted-vest elevated split squats.
Circuit 2: weighted-vest TRX-inverted rows, weighted-vest back extensions, weighted-vest one-leg Romanian dead lifts.
DAY 4- HILLS TRAINING FOR HEROIC WRESTLING
Hill training represents a near-perfect combination of aerobic and anaerobic conditioning. On the one hand, you’re getting your heart rate up and working your cardiovascular system. On the other, the hill’s incline provides resistance for building leg strength. Find a hill with a 20 to 30 percent grade, then run 50m uphill at 80 percent of your sprint speed. Walk down and repeat 10 times (Elite level: run with weighted vest).
DAY 5- VARZESH-E- PAHLAVANI (KOSHTI-BASTANI)
“THE PERSIAN TRADITIONAL-CULTURAL AND HEROIC STYLE WRESTLING”
Thus far, you’ve focused on strengthening various muscles and bodily systems through a series of koshti pahlavani conditioning-power routine and functional workouts.
Today, you’re going to put everything together into one compound exercise: Olympic-Wrestling Styles (Free style/Gerco), traditional Pahlavani/Bastani wrestling, ethnic-cultural wrestling and Persian traditional strength-conditioning sports (Zurkhaneh or Varzesh-E-Bastani).
Koshti-Bastani (Varzesh-e-Pahlavani); It strengthens and reinforces every conceivable movement pattern: accelerating, decelerating, upper-body coordination and rapid changes in direction. Everything is rolled into this traditional-cultural wrestling style. And you only need one opponent or one pahlavani sports athlete to reap the benefits. “It takes years to develop the specific muscles that allow athletes-mat-warriors to perform the traditional Persian strength-workout routines.” “Pahlavan Khashayar says”.
Khashayar Sarrafi
IZSF-Chairman of Pahlavani Wrestling Scientific Committee
Wrestling Strength-Conditioning Professional
House of Koshti Pahlavani, Chicago-USA
|
|
|