For a printable PDF version of this workout click: Competition Warm-Up/LIVE
Competition Warm-Up/LIVE
Training session 1.5 with focus on warm-up preparation for events. There is no excuse for not pushing through the warm-up during the early morning. This is your best time to take out a ranked opponent! The only thing that matters during the warm-up is exhausting yourself to prepare for your first bout of the event. We will not get same feel as a morning warm-up session but the routine is what needs to be covered. Live wrestling will be bouts, match strategy, and overtime strategy.
Warm-Up 32 minutes
Follow the warm-up exactly, your first bout of practice should not be sluggish:
Jog/Tumble 3 min
Clearing ties 2 min
20-20-20
Finishing shots 3 min (70% fight from partner)
20-20-20
Sprints 1:30 min (10-15 sec break between short sprints)
Escapes/Rev 3 min
Jog 1 min
Sprints 1 min (10-15 sec break between short sprints)
Live wrestling 5 min (feet no stalemates more than :10 sec keep yourself moving)
10-10-10
Shadow wrestling 2 min straight
Stretch
Break 6 min
Live Wrestling 33 minutes
Time will vary based on level of wrestling (coll. bouts, hs bouts, elem. bouts)
-Bout 1 full overtime
-Break 3 min
-Bout 2 full overtime
-Break 3 min
-Bout 3 full overtime
-Break 2 min
Conditioning 15 minutes
Combination of wrestling movements (lifts, shots, etc), sprints, & shadow wrestling
Warm-down 5 minutes
-5 min jog
-Partner stretch
Total Practice Time 85 minutes
For a printable PDF version of this workout click: Competition Warm-Up/LIVE
Competition Warm-Up/LIVE
Training session 1.5 with focus on warm-up preparation for events. There is no excuse for not pushing through the warm-up during the early morning. This is your best time to take out a ranked opponent! The only thing that matters during the warm-up is exhausting yourself to prepare for your first bout of the event. We will not get same feel as a morning warm-up session but the routine is what needs to be covered. Live wrestling will be bouts, match strategy, and overtime strategy.
Warm-Up 32 minutes
Follow the warm-up exactly, your first bout of practice should not be sluggish:
Jog/Tumble 3 min
Clearing ties 2 min
20-20-20
Finishing shots 3 min (70% fight from partner)
20-20-20
Sprints 1:30 min (10-15 sec break between short sprints)
Escapes/Rev 3 min
Jog 1 min
Sprints 1 min (10-15 sec break between short sprints)
Live wrestling 5 min (feet no stalemates more than :10 sec keep yourself moving)
10-10-10
Shadow wrestling 2 min straight
Stretch
Break 6 min
Live Wrestling 33 minutes
Time will vary based on level of wrestling (coll. bouts, hs bouts, elem. bouts)
-Bout 1 full overtime
-Break 3 min
-Bout 2 full overtime
-Break 3 min
-Bout 3 full overtime
-Break 2 min
Conditioning 15 minutes
Combination of wrestling movements (lifts, shots, etc), sprints, & shadow wrestling
Warm-down 5 minutes
-5 min jog
-Partner stretch
Total Practice Time 85 minutes
For a printable PDF version of this workout click: Competition Warm-Up/LIVE
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