Training in Ringen Wrestling consists of utilizing
classic forms of
wrestling exercise centering on core of the body. Ringen has its origins in the Germanic tribes and is
regaining great popularity in Germany, Switzerland, Austria, and several other European nations, especially in colleges and universities. Traditionally, it is said that the Germanic tribes were able to defeat the soldiers of the Roman Empire because of their strength and endurance which they gained through ringen wrestling.
In olden times, a man would have a permanent wrestling partner so that
they would be able to advance at the same rate, and as each man's muscularity improved, he was able to continue his progress with his partner who
has developed at a similar rate, basically always wrestling his bodily twin. That philosophy still applies today.
Ringen or Core Wrestling, in some countries known as full contact wrestling. It
is a backhold style because each man holds the other man's
back and this hold is never broken. The man who breaks his backhold on his partner automatically forfeits the match.
Much like the guard in MMA, it is no wonder that so many
Mixed Martial Art fighters and Brazilian Jiu-Jitsu practitioners tend to include Ringen in their workouts.
The term Core-Wrestling was coined by doctors working in sports medicine to
emphasize that this style of wrestling is Core-to-Core, the "core" being the
part of the torso from the navel to the pectorals.
The core of the body is the center of fitness, vitality and strength.
Core wrestling pits body core to body core,
working the most important part of the human physique.
Standing vs. Kneeling Position:
A kneeling position concentrates your workout on the body's core, whereas a standing position activates the sympathetic muscles of the legs and calves, taking away from body core emphasis. Partners of equal size would greatly benefit from wrestling in a kneeling position, aligning their body cores in full contact.
It is beneficial that one includes grappling training
which enhances one's physical stamina, health, strength and endurance. Ringen Wrestling training is a large component of overall training, however,
it is advantageous to include other physical training to facilitate and enhance
the ability to build health and physical culture.
Other forms of backhold wrestling can be a beneficial guide to an overall
exercise regimen.
A few examples of these forms of conducive backhold styles for building health and
fitness are:
Thai Backhold Wrestling which has origins in China, Korea and Japan,
British Backhold Wrestling which borrows from Scottish styles, native Peruvian backhold styles, which is still
practiced at festivals,
and derives its roots from Malaysia and
Filipino S'Buno wrestling popularized by Inca indigenous wrestling, then
brought by the Spanish to the Philippines.
S'Buno is a current
expectant candidate for inclusion to the Asian Games and was the
official feature of the Asian Games
2010 website.
These styles of wrestling all share very similar traits, holds, and techniques. Rather than technique, the main emphasis of these styles
is building muscle and strenthening the body and health. It is clear
that there are three main components in any
arsenal of backhold wrestling
styles and techniques, one which does not emphasize the martial aspects
but rather, the physical culture, health and well being of its practitioners:
a) physical communication, b) mutual endurance and c) tactile language.
Augmentation of this physical arts
training will address the components of the arsenal. It is important enough
that Giacomo Di Regrassi stated :
"Therefore let every man that is desirous to practice this Art, endeavor himself to obtain brotherhood, health, strength and agility of body, assuring himself, that judgment without this activity and force, avails little or nothing, let him seek his equal so that doing so, he finds himself."
There are two fundamentally different types of endurance: muscular and cardiovascular. Muscular endurance is the ability of muscle to engage a large number fibres during training such that you can do numerous drills and "reihenfolgen" without taking long breaks for recovery. For example, while doing a series of phase 3 drills, you fatigue your arms and legs that if you want to get through an entire repeating set you need to be able to bring many additional fibres into play. Cardiovascular endurance is the ability of the heart, lungs and circulatory system to deliver oxygen to the muscles to fuel further drills engagement.
We begin this training with the four (4) fundamental grappling holds. These form the basis on which grappling and wrestling techniques will be introduced in later skill levels training. A short description of each hold follows. These holds will be employed in the level drills later. The illustrations depict the holds from above in order to provide a visual clarification of the holds described.
1.0 Neck & Elbow Hold (L & R) [view from the top]
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2.0 Diagonal Hold (L & R) [view from the top]
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3.0 Back Hold
4.0 Belt Hold
A very ancient form of physical culture, a belt hold isolates the adominal muscles and produces that classic six pack abs which supports both the chest and the lumbar or lower back region of the body. |
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The following section describes various levels of drills to develop the necessary grappling skills. The drills are comprised of three levels, each level with increasing opposing pressure and resistance. The drills are not competition, and therefore, the student and partner can be managed by an instructor or coach to ensure that the pair don't get away from themselves.
Grappling Drills
Level #1 - Physical Ease
These training drills are for new students or new pairs of partners. This drill is designed to increase the students' comfort level with grappling his partner. In order for this to occur, the partners must assume a non-resistant "living mannequin" role. In other words, both students will deliver the holds, alternating positions, and will have free range and unrestricted ability to deliver the holds, in whatever sequence the student desires, without resistance.
The student must transition between each of the holds described above, alternating between left and right holds if relevant.
This should be done for about five (5) minutes for each student.
Level #2 - ISOMETRICS
Isometrics is a form of exercise movement involving the static contraction of a muscle without any visible movement in the angle of the joint. Muscular contractions occur without movement of the involved parts of the body. In other words, two men may appear not to be moving, but in all actuality, they are expending their full physical strength upon each other with Dynamic Tension.This drill utilizes isometrics (muscle-to-muscle tension). Both partners exert resistance with similar body parts such as chest to chest, abs to abs, etc., making the holds last for as long as a minute, then slowly transitioning to a rest for 2-3 minutes, then slowly re-transitioning to a tense hold. There should be no offense on either part, only resistance.
This cycle should be practiced for about twenty (20) minutes for each student.
Level #3 - ISOTONICS and GROUNDWORK
In this drill level, the pair is now working against each other,
each trying to overpower the other,
utilizing any one or more of leg locks on the ground.
Between two very equally built men, overpowering is rarely an
outcome thereby effecting an even more effective workout.
Both men will endeavor to hook one leg around his partner's leg
for leverage.
Each attempts to roll and twist his partner towards the proper corner
and also attempts to secure control of the partner. During this exercise,
it is crucial that the upper body hold is very firm so as to to maintain control.
This should be practiced until both men break out into
a heavy sweat, taking 2-3 minute rest breaks in between.
A cycle of wrestling and resting is easily learned "by feel" for both
partners. If one man gradually applies less force, then it is a signal to
rest until the partners begins wrestling again. These stops and starts
must be gradual, so as not to surprise one's partner and gain an
unfair tactical advantage.
During rest periods, the hold that the partners have on each other must be maintained so as
not to lose any advantage of position.
Within this drill, some additional enhancements can be included:
Fundamental Throws
Continuing with the basics of backhold wrestling training, we now utilize the holds learned above and fall with the partner using either one of the pair of techniques described below. These falls by no means should be considered a complete wrestling training method. These have been introduced purely as a method of expanding one's training to include cross-training techniques and as a precursor to grappling and backhold techniques introduced in the delta level of skill training.
1.0 Hip/Thigh Throw (L/R)
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2.0 Under-arm Gravity Throw (L/R)
Partnered Stretching
Here are some examples of partnered warm-ups and stretches,
Arm Twist
Body Curl
Ham Stretch
Body Slam
Pelvic Raise
Arching
Center Twist
Crouch
Lunge