Wrestling Covid Log - Home Workouts
(1st page * if you want more workouts ask coach Mark)
Tabata - focus of a Tabata is twice the work as rest, so you can never fully recover. won’t feel bad at first, but recovery rate will diminish. Typically 8rounds of 20 on : 10 off.
*times, rounds, and exercise (or stance) can be adjusted.
Simple circuit training - exercises, work/rest time, rounds all can be adjusted. common examples 30/30, 40/20, 1:00/30, etc.
Shadow Wrestling: can really be anything.
great warmup for practice, etc. can drill anything you want to make a focus
Longer goes will be a lot tougher to stay disciplined so either do that as a challenge or make certain things a priority during those longer goes (offense/defense —> focus on down blocking/reattack, focus on faking and snapping, focus on finding your perfect setup to shot, etc.) — also great for conditioning post workout/practice
shorter goes will be less taxing but also should be max effort, priority can be placed on certain things as well. In regular practice scenarios this can be a good warmup to get the body moving through exact motions they will be training with their partner. Also can have a running clock (think the :30 stance —> :30 exercise —> rest workout that we do) as a warmup or conditioning… Easier — core exercise, medium — upper body, hard — legs
examples:
-as many rounds as you want (can be a couple or about up to 10 or so for a full workout)
40second stance - 20 seconds rest
-stance w/ execise
:30:30:30 stance-exercise-rest. times can be adjusted as well as exercises.
Running is always a great workout for guys who can run and not hurt themselves:
@aerobiccapacity on Instagram is a great resource. Intervals and repeats are probably best for wrestlers, not so much long distance runs.
These are more for training mental side of pushing through things:
Murph: 1 mi run - 100 pull-ups - 200 pushup’s - 300 air squats - 1 mi run.
Rambo run: hard run 100 yds 5x - 10 pushups. then sprints 50 yds 5x - 15 pushups. then sprints 25yds 5x - 20 pushups. Sprints should be max effort.
Wrestling Workout 001
Drill
-5 Stand up turn in shot
-5 fake stay down shot
-5 swing step snap outside hand shot pull in
-5 knee sprawl reattack
-15 shots as fast as possible
Workout (Stance/Motion) 2:1
2x 2:00/1:00off
4x 1:00/:30off
8x :30/:15off
Conditioning (3 rounds as fast as possible)
25 pushups
10 jump lunges
10 sprawl circle sprawl
25 mtn climbers
Wrestling Workout 002
6 rounds :30 seconds 5 stations all back to back
burpee —> air squat —> jump split lunge —> pushup —> rest
Wrestling Workout 003
Drill:
-stand up turn in pressure snap shot 10x
-downblock circile re-attack 5x each side
-double down block blast double
shots:
5 center step w/ elbow pass
5 sweep single w/ tricep pull
5 outside step w/ fake tie
workout:
stance-exercise-rest 8rounds
1:00-:40-:20 rest
offense - plank
defense - flutter kick
offence - v ups
defense - plank
offense - reverse situp
defense - russian twist
offence - plank
defense - hollow hold
Wrestling Workout 004
DRILL
Sprawl Circle re-attack (5 each)
Circle knee-sprawl to blast double (5 each)
Stutter fake to wrist snap to single
WORKOUT CYCLE (core focus)
40sec plank
20 bicycle twists
40 sec plank
20 reverse sit-ups
40 sec plank
20 mountain climbers
40 sec plank
5 Banana boats (https://youtu.be/o0TgtXosYak)
Do this whole cycle 2x
WORKOUT CYCLE 2 -finisher as fast as possible
10 knee ups
6 downblock to reattack
10 jump lunge switch
4 fake snap to sweep single
10 squat jumps
3 swing step ankle picks
Do this cycle 2 times