Hello, I’m Sho Ito, the founder of Wrestling Lab.
I’m currently writing a book titled “Understanding the Strength of Japanese Wrestling”, scheduled to be released on Kindle in December 2025.
This note shares insights from the writing process, especially on wrestling and sports science, in a simple and practical way.
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Last time, I introduced the principles of training—fundamental laws that explain how training affects the body.
This time, let’s go one step further and explore the five training guidelines (principles) that help us apply those laws effectively in practice.
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1. Principle of Generality
You need to develop all aspects of physical fitness, not just one.
Wrestling demands strength, power, speed, flexibility, agility, and endurance—all working together.
If your training is too focused on one quality, you may hit a performance plateau or become more injury-prone.
A well-rounded physical foundation is essential, even in a sport as intense as wrestling.
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2. Principle of Repetition
Training must be continuous—one session isn’t enough.
Muscle growth (hypertrophy) typically requires at least 8 to 12 weeks of consistent training.
Similarly, neural adaptations (smoother, more efficient movements) also rely on repetition.
In wrestling, consistent physical training improves your ability to perform techniques with stability and control.
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3. Principle of Individuality
There is no “one-size-fits-all” training.
Every athlete is different—due to genetics, training history, age, sex, and daily habits.
For example, the same squat weight might be effective for one athlete but too much or too little for another.
That’s why individualized programs are necessary, especially in team or group training settings.
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4. Principle of Consciousness
Understanding the purpose of your training increases its effectiveness.
Even for basic exercises like squats or planks, being aware of which muscles you’re training and why you’re doing it can lead to better form, concentration, and results.
In wrestling-specific strength training, for example:
“This movement might help me lift an opponent during a throw.”
“This posture might contribute to a more stable stance.”
Linking exercises with practical scenarios (even just imaginatively) can enhance motivation and focus.
However, trying to perfectly match strength training with wrestling techniques can backfire.
Use these connections as mental cues—not as exact models.
Start by asking: “Which muscles am I training?” and “What’s the goal of this exercise?”
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5. Principle of Progression
Your body adapts over time—so you need to increase the challenge gradually.
If you keep doing the same workout with the same weight and reps, your results will eventually stop improving.
To avoid stagnation, you need progressive overload—adding weight, reps, or intensity in small steps.
That said, increasing too quickly can lead to injury, so aim for sustainable progression, like “2 more reps than last time.”
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Summary
These five principles are essential for designing safe, effective, and meaningful training programs.
By applying them with awareness of your body and your goals, you can build strength that truly supports your performance on the mat.
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In the next post, I’ll explain how to set training loads using 1RM (one-rep max).
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📘 My book, “Understanding the Strength of Japanese Wrestling,” will be released on Kindle in December 2025.
📱 Follow me on social media for updates!
X (formerly Twitter): @wrestlinglab_jp
Instagram: @wrestlinglab_jp
I also share behind-the-scenes updates, wrestling-related research, and more on note!
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