Wrestling Exercises

LEGS

Squats - standing with feet shoulder width apart, squat down until legs are at or close to a 90 degree angle and explode up

• 1 set/30 repetitions to get your quads ready.

Jump Squats - Just like a normal squat only this time you have to jump and land in a squat position.

• 4 sets/30 seconds then take a 45 to 60 second break.

Weighted Jump Squats - The same thing as a normal jump squat only this time you have a dumbbell in each hand.

• 4 sets/10 repetitions then take a 30 to 60 second break (If the weight is too low then go up some pounds, but not too much).

Jump Split Squats - Similar to a lunge, only you jump and switch feet.

• 4 sets/30 seconds then take a 45 to 60 second break.

Weighted Jump Split Squats - The same as a jump split squat only with dumbbells in each hand.

• 4 sets/ 10 repetitions each leg then take a 30 to 60 second break.

ARMS

Pushups - start on the ground with hands straight in front of you, now push the floor away from you. Repeat.

• 1 set/30 repetitions to get your chest and triceps ready..

Bicep Curls - standing with two dumbbells in each hand, keeping abdominals tight and palms facing up, lift the dumbbells until it almost reaches the chest.

• 4 sets/10 repetitions each arm then take a 45 to 60 second break.

Hammer Curls - same as a regular curl only you are holding the dumbbells sort of like a coffee mug or a hmmm I don't know….A hammer.

• 4 sets/10 repetitions each arm then take a 45 to 60 second break.

Skull Crushers - holding one dumbbell with both hands behind the head, lift the dumbbells until elbows are almost locked….but don't lock them.

• 4 sets/10 repetitions each arm then take a 45 to 60 second break.

Bench Press - laying on a bench, push (or press) the bar until elbows almost lock, bring the bar down slowly as you breathe in and before the bar hits your chest explode the bar back up.

• 4 sets/12 repetitions then take a 45 to 60 second break. Start at 60% of your max. After each set, add on 10 to 15 more pounds.

Dumbbell Press - this is just like a bench press, only with dumbbells.

• 4 sets/12 repetitions then take a 45 to 60 second break. Start at 60% of your max. After each set, add on 10 to 15 more pounds.

OTHER VERY IMPORTANT EXERCISES

Neck Bridge - It's like a normal bridge, only on top of your head. It stretches and strengthens your neck. You can use your arms to hold yourself up but as you get used to it, do it without the help of your arms. Switch to the other side with your front facing the ground for a front bridge.

• 4 sets/30 seconds each then switch to do the same for a front bridge.

Squat Thrusts - standing with feet together. Squat down and place your hands on the floor next to your feet. Jump feet backwards into a push-up position, jump feet back between hands and stand up.

• 4 sets/30 seconds then take a 30 to 45 second break. Try adding two pushups when on the ground and a hop when you're back of your feet to add some intensity.

Side Shuffles - Stand with feet spread shoulder-width apart. Slide left foot toward the right foot, then step to right with right foot. Repeat.

• 6 to 10 sets/30 seconds both left and right then take a 30 to 45 second break.

Sprints - Run as fast as you can.

• 6 to 10 sets/30 seconds then take a 60 second break.