WRESTLING “GYMNASTICS”

10 MINUTE ROUTINE

In wrestling, we jump, we spin, we tumble…like a gymnast.

So, it is good to build strength and coordination like a gymnast.

This is a 10 minute circuit of wrestling “gymnastics” that you can do once as part of a warmup for wrestling practice or 3 – 5 times as a stand alone strength workout.

WRESTLING CALISTHENICS

10 MINUTE CIRCUIT

Doing calisthenics in wrestling situations is a great way to build wrestling specific strength and speed.

This is a 10 minute calisthenics workout circuit that you can do once as warm up for practice or 3 – 5 times as a stand alone strength workout.

CORE STRENGTH WITH BANDS

10 MINUTE CIRCUIT

In wrestling, all movements go through the core.

When we shoot, sprawl, throw, stand up, sit out, build to our base…that’ the hips, the lower back, the abdomen.

This is a 10 minute circuit for building wrestling strength in the core. You can do this as 1 set of a multi-function workout or as a multi-set stand alone workout.

UPPER BODY STRENGTH WITH RESISTANCE BANDS

10 MINUTE CIRCUIT

Your upper body is your first line of contact in wrestling. Make sure it can handle the burden.

This is a 10 move circuit for building upper body strength. You can do this as 1 set of a multi-function workout or as a multi-set stand alone workout.

LOWER BODY STRENGTH WITH RESISTANCE BANDS

10 MINUTE CIRCUIT

Your lower body is the wheels on the truck. It needs to drive hard and fast.

This is a 10 move circuit for building lower body strength and speed. You can do this as 1 set of a multi-function workout or as a multi-set stand alone workout.

LADDERS

10 MINUTE CIRCUIT

Ladder agility drills are great for increasing foot speed and coordination.

This ladder sequence is made specifically for wrestlers to improve foot speed and coordination while in common wrestling positions.

Do 3 sets.

PLYOMETRICS

10 MINUTE CIRCUIT

Plyometrics exercises build explosive leg strength and speed

This plyo circuit is designed to build explosive leg strength in common wrestling positions.

Do 3 sets.

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501(c)3

Willpower Wrestling Club, Inc. is a New York State charitable corporation operating through a fiscal sponsorship with Players Philanthropy Fund, a Maryland charitable trust recognized by IRS as a tax-exempt public charity under Section 501(c)(3) of the Internal Revenue Code (Federal Tax ID: 27-6601178). Contributions to Willpower Wrestling Club are tax-deductible to the fullest extent of the law.