Iowa Wrestling Lifting Program PDF A Comprehensive Guide

August 13, 2025August 13, 2025 by Janssen

Iowa wrestling lifting program pdf unveils a meticulously crafted routine designed to propel wrestlers to peak efficiency. This detailed information delves into this system’s core rules, outlining its historic evolution, construction, and methodology. It gives a complete overview of this system’s method to energy and conditioning, equipping wrestlers with the instruments wanted to realize their full potential.

This system meticulously particulars the coaching construction, from weekly schedules to particular workouts, making certain a personalised method for every wrestler. It explores the vital stability between bodily coaching, vitamin, and restoration, important for optimum efficiency. Moreover, this system’s adaptability to totally different wrestling kinds and weight courses is highlighted, making it a beneficial useful resource for all athletes.

Table of Contents

Overview of Iowa Wrestling Lifting Program

The Iowa wrestling program’s lifting routine is not nearly getting stronger; it is about constructing champions. This program is a cornerstone of their success, a testomony to meticulous planning and a deep understanding of the athlete. It is a journey, not a dash, and it is designed to maximise potential, one rep at a time.This program, steeped in custom, has advanced through the years, continually adapting to the calls for of the game whereas retaining its core rules.

It is a dynamic system, attentive to each the person and the crew. The method is not nearly uncooked energy; it is about creating explosive energy, agility, and resilience, all vital for fulfillment in wrestling.

Program Targets and Philosophy

The Iowa wrestling program’s lifting philosophy prioritizes purposeful energy over brute pressure. The main focus is on creating the energy and energy mandatory for wrestling-specific actions, from takedowns to escapes to pins. This method emphasizes correct approach and progressive overload, making certain that every lifter develops the correct habits for long-term success. It is not about lifting the heaviest weight; it is about lifting the load accurately and safely, to optimize efficiency and reduce damage danger.

Historic Context and Evolution

This system’s roots lie in a deep understanding of the game and its calls for. Over time, it has tailored and refined its method to coaching, responding to developments in sports activities science and the altering wants of the wrestlers. Early iterations targeted on elementary energy and conditioning, whereas later variations integrated extra superior methods, akin to plyometrics and pace coaching, to boost explosiveness and agility.

This system’s evolution displays a steady dedication to enchancment, fueled by a need to refine methods and push the boundaries of efficiency.

Strategy to Power and Conditioning

The Iowa program does not view lifting as an remoted exercise. It is intricately woven into the general conditioning program. Coaching periods typically mix energy work with agility drills and different conditioning workouts. This built-in method goals to create a well-rounded athlete able to dealing with the bodily and psychological calls for of competitors. The purpose is to develop energy, energy, pace, and endurance, all key substances in wrestling.

Key Ideas and Methodologies

This system is grounded in scientific rules, utilizing periodization to strategically range coaching depth and quantity over time. This enables the physique to adapt and forestall plateaus. A big a part of this system is devoted to correct type and approach, to keep away from accidents and make sure that every motion is carried out with most effectivity. Progressive overload is a key idea, rising the load or depth over time to repeatedly problem the lifter.

Restoration and vitamin are integral to the method, acknowledged as essential components within the improvement of a profitable athlete.

Coaching Routines for Totally different Wrestlers

This system’s construction is adaptable to accommodate totally different ranges of expertise and desires. Freshmen usually concentrate on constructing a strong basis of energy and approach. Seniors are sometimes engaged on refining their methods and maximizing energy output. Weight courses are additionally thought of when designing particular person routines, with changes made to handle particular energy wants.

Freshmen: Concentrate on elementary actions, correct type, and constructing a base degree of energy.
Sophomores: Enhance weight and depth whereas sustaining correct type. Start incorporating extra complicated actions.
Juniors: Maximize energy and energy, with a higher emphasis on pace and agility.
Seniors: Peak bodily efficiency, with concentrate on explosiveness and approach refinement. Power coaching will help the senior wrestler’s particular weight class.

Key Components of the Program

Periodization: Strategic variation in coaching depth and quantity over time.
Progressive Overload: Constantly difficult the lifter by rising weight or depth.
Correct Type and Approach: Making certain secure and environment friendly motion execution.
Built-in Conditioning: Combining energy coaching with agility and different conditioning workouts.
Individualized Routines: Adapting coaching plans to swimsuit every wrestler’s wants and weight class.
Emphasis on Restoration and Diet: Recognizing the essential position of restoration and vitamin in athletic improvement.

Program Construction and Elements

This program is not nearly lifting weights; it is about constructing a champion wrestler, brick by brick. We’ll delve into the structured method, displaying how every element performs an important position in optimizing efficiency and resilience. From the weekly schedule to the restoration methods, we’ll discover the science behind success.This structured program ensures a balanced and progressive method to coaching.

By incorporating diverse workouts and specializing in particular wants, this system will construct energy, energy, and endurance. It additionally highlights the significance of restoration and vitamin in sustaining optimum efficiency.

Weekly Schedule and Coaching Frequency

This system employs a periodized method, adjusting the coaching quantity and depth all year long to match the aggressive calendar. This cyclical nature permits for intervals of upper quantity and depth, adopted by restoration intervals. A typical week will see a mixture of energy coaching periods, conditioning work, and energetic restoration. Coaching frequency varies relying on the part of the coaching cycle, making certain satisfactory relaxation and avoiding overtraining.

Varieties of Workouts Included

This system incorporates a broad vary of workouts to develop all the important thing bodily attributes of a profitable wrestler. Weightlifting, essential for energy and energy, is a core element. Plyometrics, specializing in explosive actions, enhances agility and quickness. Core work, important for stability and stability, is built-in into practically each session. Particular workouts for the wrestling sport, like takedowns, escapes, and throws, may even be included, including a vital wrestling-specific element.

Program’s Strategy to Totally different Wrestling Kinds

This system adapts to the wants of various wrestling kinds. For instance, freestyle wrestling typically emphasizes extra explosive actions, whereas Greco-Roman wrestling would possibly prioritize a extra highly effective, managed method. This system acknowledges these nuances and adjusts the coaching parameters to swimsuit every fashion. This enables athletes to develop the particular attributes required for his or her chosen wrestling fashion.

Key Efficiency Indicators (KPIs) Used to Measure Progress, Iowa wrestling lifting program pdf

Measuring progress is essential to optimizing this system. We observe key metrics like most energy, explosive energy, and endurance. Efficiency in wrestling-specific drills and competitions additionally serves as a benchmark. Common assessments enable for changes to the coaching plan as wanted, making certain the athlete is consistently progressing in the direction of their objectives.

Diet and Restoration Methods

Correct vitamin is important for fueling the physique’s restoration and adaptation. This system Artikels particular dietary suggestions, tailor-made to the person athlete’s wants and coaching depth. Enough hydration can also be emphasised. Restoration methods, together with sleep hygiene, energetic restoration, and damage prevention, are an important a part of this system. This complete method ensures optimum bodily and psychological restoration.

Pattern Weekly Coaching Schedule

Day	Exercise
Monday	Power Coaching (Focus: Higher Physique)
Tuesday	Plyometrics and Conditioning
Wednesday	Power Coaching (Focus: Decrease Physique)
Thursday	Core Work and Wrestling Drills
Friday	Lively Restoration (Gentle cardio or mobility work)
Saturday	Wrestling Observe/Competitors
Sunday	Relaxation or Lively Restoration

Tools and Services: Iowa Wrestling Lifting Program Pdf

The Iowa wrestling program’s energy and conditioning routine is constructed on a basis of high quality tools and a well-designed coaching surroundings. This part particulars the instruments and areas used to optimize the lifters’ efficiency and security.The power is meticulously designed to maximise the effectiveness of every coaching session. The structure and tools choice are fastidiously thought of to make sure environment friendly and secure coaching for all athletes.

From the foundational barbells to the subtle measuring instruments, every bit of apparatus is chosen with the wants of the athletes in thoughts.

Weightlifting Tools

This system makes use of a complete vary of weightlifting tools to cater to the various wants of the athletes. This contains, however just isn’t restricted to, Olympic barbells, dumbbells, kettlebells, and varied resistance bands. Each bit is chosen for its means to advertise optimum energy, energy, and hypertrophy positive aspects.

Olympic Barbells: Important for elementary lifts like squats, deadlifts, and cleans. Excessive-quality Olympic barbells are essential for attaining most weight capability whereas sustaining correct type.
Dumbbells: Versatile instruments for isolation workouts and accent work, permitting for exact concentrating on of particular muscle teams. The supply of a variety of weights is important for progressive overload.
Kettlebells: Used for dynamic actions that improve energy, explosiveness, and core stability. Kettlebells present a singular problem that fosters purposeful energy.
Resistance Bands: Supply a cheap strategy to carry out workouts and enhance resistance for a wide range of workouts, enabling athletes to step by step progress their energy and conditioning. Resistance bands are helpful for warm-ups, cool-downs, and damage rehabilitation.

Facility Structure

The coaching space is designed with performance and security in thoughts. The structure is strategically organized to optimize workflow and forestall congestion throughout high-volume coaching periods. Clear pathways, satisfactory house, and well-defined zones are key components.

Devoted Weightlifting Space: A chosen space is reserved for weightlifting workouts, making certain that the tools is quickly accessible and that the exercise house is free from distractions.
Heat-up and Cool-down Zone: Separate areas for these essential components are designated, permitting athletes to arrange and recuperate correctly.
Cardiovascular Tools: Treadmills, stationary bikes, and different cardio machines can be found for sustaining total health.
Monitoring Stations: A devoted space for monitoring the lifters’ efficiency and progress. Tools akin to coronary heart price screens and different gadgets are positioned strategically for this function.

Tools Upkeep and Security Protocols

Thorough upkeep and security protocols are applied to make sure the longevity of the tools and the well-being of the athletes.

Common Inspections: All tools is often inspected for harm or put on and tear. This proactive method helps stop potential hazards and ensures the tools’s integrity.
Correct Storage: Tools is saved appropriately to forestall harm and guarantee quick access throughout coaching periods. This contains safe storage and correct association to scale back muddle.
Security Gear: All athletes are required to put on applicable security gear, akin to weightlifting belts and wrist wraps. This ensures optimum security and prevents accidents.
Recognizing Procedures: Clear and well-defined recognizing procedures are Artikeld and enforced throughout heavy lifting workouts to forestall accidents.

Tools Comparability

A comparative overview of various weightlifting tools, highlighting their respective strengths and makes use of:

Tools Sort	Strengths	Typical Makes use of
Olympic Barbells	Excessive weight capability, elementary lifts	Squats, deadlifts, cleans, presses
Dumbbells	Isolation workouts, diverse actions	Bicep curls, triceps extensions, lateral raises
Kettlebells	Dynamic actions, core engagement	Swings, snatches, cleans, Turkish get-ups
Resistance Bands	Inexpensive, versatile, damage rehabilitation	Heat-ups, cool-downs, body weight workouts

Coaching Methodology and Methods

Unleashing the complete potential of a wrestler requires a rigorous and well-structured coaching routine. This system goes past merely lifting weights; it is about honing energy, energy, and explosiveness, whereas prioritizing damage prevention and restoration. This system’s method emphasizes progressive overload, correct approach, and a collaborative effort between athletes and coaches.This part delves into the exact lifting methods employed, illustrating correct type, offering progressive overload methods, and highlighting the vital position of damage prevention and coach-athlete interplay.

Understanding these components is essential to maximizing efficiency and minimizing danger.

Lifting Methods

The Iowa wrestling program emphasizes compound workouts that focus on a number of muscle teams concurrently, resulting in higher energy positive aspects and improved total athleticism. Key methods concentrate on managed actions, correct type, and a easy transition between phases. These methods are very important for constructing energy and energy with out sacrificing security.

Correct Type and Approach for Key Workouts

Mastering the shape for every train is paramount to avoiding damage and maximizing outcomes. This system emphasizes meticulous consideration to element, making certain that each raise is carried out with precision and management.

Barbell Again Squats: Keep a impartial backbone, maintain the chest up, and make sure that the barbell rests on the higher again, not the neck. The knees ought to observe consistent with the toes, and the hips ought to descend till parallel with the ground. Management the ascent, specializing in the glute and quadriceps muscle tissue.
Bench Press: Lie flat on the bench with toes planted firmly. Preserve your core engaged, and decrease the barbell to your chest with a managed descent. Keep a constant type all through the train, pushing the load again up together with your chest and triceps.
Deadlifts: Start with the barbell on the ground, hinge on the hips, and keep a straight again. Grip the bar with a shoulder-width or barely wider grip. Raise the bar by extending your hips and knees concurrently. Decrease the bar in a managed method.

Progressive Overload Methods

This system incorporates progressive overload methods to repeatedly problem the muscle tissue and stimulate development. This includes step by step rising the load, repetitions, or units over time. This progressive method ensures steady enchancment with out risking damage.

Enhance Weight: Regularly add weight to the bar over time. Start with lighter weights to make sure correct type. Regulate the load primarily based on particular person progress and the power to take care of right type.
Enhance Repetitions: As energy will increase, step by step enhance the variety of repetitions carried out. Begin with a manageable vary of repetitions, step by step progressing to tougher units.
Enhance Units: Add extra units to the train routine over time. Begin with a manageable variety of units, step by step rising them because the energy will increase.

Harm Prevention

Harm prevention is a cornerstone of the Iowa wrestling program. A complete method combines correct warm-up routines, approach instruction, and injury-specific rehabilitation. Focus is positioned on recognizing potential points and addressing them earlier than they escalate.

Heat-up routines: Dynamic stretching, mild cardio, and mobility workouts are important for getting ready the physique for strenuous exercise. These routines ought to be particular to the exercise.
Correct approach: Constant instruction and reinforcement of right lifting methods are vital to stopping damage. Coaches present clear and constant suggestions on type.
Take heed to the physique: Monitoring the physique’s indicators is important. If ache is skilled, cease the train instantly. Coaches and athletic trainers can present steerage in recognizing and managing discomfort.

Position of Coaches and Help Workers

Coaches and help workers play an important position in this system’s success. Their experience, steerage, and help are vital in attaining this system’s targets. They supply constant suggestions, monitor progress, and guarantee security all through the coaching course of.

Instruction and suggestions: Coaches present personalised steerage and suggestions to optimize efficiency and forestall accidents.
Monitoring progress: Coaches often assess and monitor athletes’ progress to regulate this system as wanted.
Help and motivation: Coaches foster a supportive and motivating surroundings that encourages athletes to push their limits whereas sustaining well-being.

Correct Type for Weightlifting Workouts

Train	Correct Type
Barbell Again Squat	Keep a impartial backbone, chest up, knees consistent with toes, hips to parallel, managed ascent.
Bench Press	Lie flat, toes planted, core engaged, managed descent to chest, managed ascent.
Deadlift	Hinge at hips, straight again, shoulder-width or wider grip, prolong hips and knees concurrently, managed descent.

Program Development and Adaptability

This program is not a one-size-fits-all method. We perceive each wrestler is exclusive, with various strengths, weaknesses, and objectives. This adaptability is essential to maximizing particular person potential and fostering long-term success. We’ll discover how this system adjusts to every wrestler’s particular wants and the way we observe progress for optimum outcomes.This program’s flexibility is essential. It is not a inflexible components; reasonably, it is a dynamic system that evolves alongside every athlete.

We’ll take a look at tailoring this system to handle particular person wants, progressively difficult wrestlers as they enhance, and fine-tuning the method primarily based on efficiency suggestions.

Individualized Wants and Objective Alignment

This system is designed to be extremely adaptable, accommodating varied particular person wants and objectives. This includes recognizing and addressing every wrestler’s distinctive strengths and weaknesses. As an example, a wrestler excelling in explosive energy would possibly concentrate on workouts that improve this space additional, whereas one other fighting core energy would dedicate extra time to core-strengthening routines.

Addressing Strengths and Weaknesses

This program acknowledges that wrestlers possess various strengths and weaknesses. We establish these via preliminary assessments and ongoing monitoring. A wrestler sturdy in squats, for instance, would possibly profit from variations like entrance squats or Bulgarian break up squats to additional develop leg energy and energy. However, a wrestler needing to enhance their flexibility might incorporate extra dynamic stretching and mobility workouts into their routine.

Program Development Over Time

This system’s construction permits for gradual development. Preliminary weeks concentrate on constructing a strong basis of energy and approach. As wrestlers enhance, this system will increase the depth, complexity, and quantity of workouts. This gradual development prevents accidents and permits for constant and sustainable enchancment. For instance, beginning with body weight workouts, progressing to mild weights, and finally incorporating heavier weights as energy will increase.

Addressing Weight Class Particular Wants

This system acknowledges the totally different calls for of assorted weight courses. As an example, light-weight wrestlers would possibly prioritize agility and quickness coaching, whereas heavyweight wrestlers might concentrate on creating maximal energy and energy. We tailor this system to fulfill the particular bodily necessities of every weight class, enabling wrestlers to carry out optimally inside their division.

Monitoring and Adjusting the Program

Monitoring progress is vital to making sure this system’s effectiveness. We use a mixture of efficiency monitoring, akin to weight lifted, repetitions, and time, together with subjective suggestions from the wrestlers and coaches. This steady analysis permits us to regulate this system as wanted. Coaches will often assess progress and make mandatory modifications primarily based on efficiency and suggestions, making certain optimum outcomes for every athlete.

Program Modifications for Totally different Wrestlers

Wrestler	Power Focus	Weak point Focus	Program Modification
A	Explosive Energy	Flexibility	Enhance plyometrics; add dynamic stretching and mobility workouts.
B	Power	Core Stability	Enhance weight lifting quantity; incorporate extra core-strengthening workouts.
C	Agility	Power	Enhance agility drills; add supplemental energy coaching.
D	Higher Physique Power	Decrease Physique Energy	Concentrate on compound higher physique workouts; incorporate extra decrease physique explosive workouts.

Diet and Restoration

Fueling your physique correctly is essential for Iowa wrestling success. This is not nearly consuming; it is about strategic nourishment to help intense coaching, maximize restoration, and in the end, win matches. A well-structured vitamin plan, mixed with efficient restoration methods, is a strong weapon within the arsenal of any wrestler.This part delves into the dietary underpinnings of the Iowa wrestling program, offering an in depth take a look at the significance of correct vitamin, hydration, and restoration for peak efficiency.

We’ll discover this system’s suggestions for supplementation and relaxation, and the way these components contribute to the general energy and resilience of our wrestlers.

Diet Plan Overview

The Iowa wrestling program emphasizes a balanced, high-protein, moderate-carbohydrate, and healthy-fat eating regimen. This method fuels exercises, repairs muscle tissue, and gives the mandatory vitality for rigorous coaching. Individualized plans are crafted to accommodate the distinctive wants and objectives of every wrestler, considering elements akin to physique weight, coaching depth, and competitors schedule.

Significance of Diet for Power and Restoration

Correct vitamin is prime to constructing energy and optimizing restoration. Vitamins like protein, carbohydrates, and wholesome fat are the constructing blocks for muscle development and restore. Carbohydrates present the vitality wanted for intense exercises, whereas protein helps muscle restoration and development. Fat, although typically ignored, present important fatty acids and help total well being. A balanced eating regimen helps a wrestler’s bodily and psychological resilience.

Suggestions for Hydration and Supplementation

Enough hydration is vital for optimum efficiency. Wrestlers are inspired to drink loads of water all through the day, particularly throughout and after coaching periods. Electrolyte substitute drinks are generally advisable, particularly throughout extended or intense actions. Supplementation, when deemed mandatory and applicable by the medical crew, would possibly embody particular nutritional vitamins, minerals, or different vitamins to handle particular person wants and efficiency objectives.

A nutritionist is obtainable to offer personalised recommendation and monitor progress.

Significance of Relaxation and Restoration

Relaxation and restoration should not passive intervals; they’re important parts of the coaching program. Enough sleep, energetic restoration methods, and correct relaxation days enable the physique to restore and rebuild after strenuous coaching. This interprets into improved efficiency, decreased danger of damage, and enhanced total well-being. Sleep is usually a vital element to restoration and the restoration of muscle tissue.

Methods for Managing Fatigue and Stress

Fatigue and stress are unavoidable elements of intense coaching. Methods to handle these embody: time administration methods, stress-reduction workouts, and adequate sleep. Prioritizing sleep and incorporating rest methods can help within the administration of fatigue and stress. A balanced method to vitamin, coaching, and life-style elements contributes to total psychological wellness and efficiency.

Pattern Meal Plans for Wrestlers

Meal	Description	Instance
Breakfast	Excessive in protein and sophisticated carbohydrates for sustained vitality.	Oatmeal with protein powder, berries, and nuts.
Lunch	Balanced meal offering carbohydrates, protein, and wholesome fat for vitality and muscle restoration.	Grilled rooster salad with quinoa, combined greens, and a lightweight French dressing dressing.
Dinner	Concentrate on lean protein and sophisticated carbohydrates for muscle restore and vitality replenishment.	Baked salmon with brown rice and steamed greens.
Snacks	Protein-rich snacks to take care of vitality ranges between meals.	Greek yogurt with fruit, protein bar, or a handful of almonds.

Correct vitamin and restoration are elementary to success in Iowa wrestling.

Analysis and Monitoring

Nice-tuning a wrestling program calls for fixed evaluation. Monitoring efficiency and progress is essential for adapting this system and maximizing every wrestler’s potential. A well-structured analysis system gives invaluable suggestions, guiding changes for optimum outcomes.This system’s analysis system is designed to trace progress in key areas, permitting for dynamic changes. This dynamic method allows this system to answer particular person wants and ensures the coaching stays efficient and related.

Particular person Efficiency Analysis

This part particulars the strategies used to gauge particular person wrestler efficiency. Thorough evaluation encompasses varied elements, making certain a holistic view of every athlete’s improvement. These strategies intention to establish strengths and weaknesses, facilitating focused coaching interventions.

Efficiency Monitoring Sheets: Detailed sheets document coaching quantity, depth, and key lifts for every wrestler. These data present a baseline for comparability and help in recognizing patterns.
Power and Conditioning Assessments: Common assessments, together with bench press, squat, deadlift, and core energy exams, present goal measures of energy improvement. This enables for monitoring progress in key areas and adjusting coaching accordingly.
Approach Evaluation: Video evaluation of wrestling drills and matches gives beneficial perception into approach. That is used to pinpoint areas needing enchancment and to make sure that coaching is reinforcing efficient motion patterns. Coaches observe for correct type, execution, and effectivity.

Metrics for Progress Evaluation

This part Artikels the metrics used to evaluate wrestler progress and outcomes. Quantifiable metrics enable for goal analysis and comparability.

Weightlifting Efficiency Metrics: Will increase in weight lifted, reps, and units are meticulously recorded. Enhancements in these metrics instantly mirror energy positive aspects.
Wrestling Efficiency Metrics: Scoring in follow drills and matches, takedown proportion, and takedown frequency in matches present vital knowledge about wrestling efficiency. This helps correlate energy improvement to precise wrestling efficiency.
Coaching Quantity and Depth: Monitoring the overall quantity of coaching periods, reps, and units carried out per exercise, in addition to the depth degree of every exercise, gives beneficial perception into the general coaching load and its influence on progress.

Brief-Time period and Lengthy-Time period Success Measurement

Measuring success necessitates contemplating each short-term and long-term targets. Brief-term milestones observe instant enhancements, whereas long-term objectives embody total improvement.

Brief-Time period: Weekly and month-to-month progress in weightlifting and wrestling efficiency metrics present indicators of instant positive aspects. Elevated energy and improved approach are notable short-term achievements.
Lengthy-Time period: Lengthy-term success is evaluated primarily based on total enhancements in energy, conditioning, and wrestling talent. Commencement to greater ranges, elevated aggressive success, and improved total athletic efficiency point out sustained progress.

Program Adjustment Based mostly on Analysis Outcomes

The analysis knowledge drives program changes. This system have to be versatile and attentive to the wants of every particular person wrestler.

Coaching Modifications: Changes are made to coaching quantity, depth, and workouts primarily based on particular person progress and any recognized weaknesses. If a wrestler just isn’t progressing as anticipated, changes could also be made to the load, reps, or units.
Individualized Plans: Individualized coaching plans are tailor-made to every wrestler’s wants and progress. This includes adjusting workouts, coaching quantity, and frequency to make sure they’re optimally suited to every particular person.
Suggestions and Communication: Common suggestions and communication between coaches and wrestlers are very important for understanding particular person progress and making mandatory changes. Coaches present suggestions to wrestlers on their approach and efficiency in follow and matches.

Information Assortment and Evaluation Strategies

Information assortment and evaluation are essential for evaluating program effectiveness and guiding changes. Constant knowledge assortment permits for knowledgeable choices.

Information Logging: Every day and weekly coaching logs observe key metrics, offering a historic document of efficiency.
Statistical Evaluation: Software program applications can analyze tendencies and patterns in collected knowledge, serving to to establish areas for enchancment. Development evaluation of collected knowledge will assist decide the effectiveness of changes and this system as an entire.

Pattern Analysis Metrics for Wrestlers

Metric	Unit	Description
Bench Press	kg/lbs	Most weight lifted for 1 rep.
Squat	kg/lbs	Most weight lifted for 1 rep.
Deadlift	kg/lbs	Most weight lifted for 1 rep.
Takedowns/Match	rely	Variety of takedowns efficiently executed in a match.
Takedown Share	%	Share of tried takedowns that had been profitable.
Match Rating	factors	Complete factors gathered in a wrestling match.