SHADOW DRILLS

10 MINUTE CIRCUIT

This a 10 minute shadow drills circuit to help you commit your takedowns and sprawls to muscle memory.

Do this workout once to warm up before match. Do it as many times as you can for a good workout.

Ready? Go!

SPEED DRILLS

1 MINUTE ROUTINE

Foot speed and fast reflexes are key to wrestling well on your feet.

This is a 1 minute rapid fire drilling routine to improve foot speed and reflexes.

Do 1 set at the end of a warm up. Do 20 sets for a stand alone endurance workout.

Ready? Go!

ATTACK SPRINTS

1O MINUTE CIRCUIT

There will come a time at the end of a close match when you will need to give it everything you have to get a takedown.

Attack sprints improve your 3rd period drive.

Drill takedown like you’re down by 1 with 30 seconds left in the match…for 10 minutes.

Here’s a “attack sprints” workout video to help you get started.

Ready? Go!

DRILLING THROWS WITH RESISTANCE BANDS

10 MINUTE CIRCUIT

You can use resistance bands to drill your throws.

Pummeling, suplexes, arm throws, body locks…

You’ll get stronger, faster, and commit your movements to muscle memory.

This workout video is a 10 minute circuit for drilling throws. Do each move for 1 minute. Keep a steady pace.

Ready? Go!

SPARRING WITH RESISTANCE BANDS

10 MINUTE ROUTINE

Wrestling is a fight. You need to train for one.

You can use resistance bands to build strength, speed, and endurance in your fight. Head snaps, pummeling, body locks…

Time yourself. 3 periods. 1:30 per period. 30 second rest between periods. Take a 1 minute break between matches.

Here’s a sparring match workout video to help you get started.

DRILLING TAKEDOWNS WITH RESISTANCE BANDS

10 MINUTE ROUTINE

Resistance bands are great for drilling on your feet.

You can attach them to your waste for improving penetration, on your feet for lower body speed, on your hands for gripping your opponents legs.

This workout video is a 10 minute circuit for takedowns and sprawls. You can’t do this circuit enough.

Ready? Go!

SHADOW MATCH WITH RESISTANCE BANDS

6 MINUTE DRILL

You can’t replace a live match. But you can get close with a hard bands workout.

Put yourself in the mindset of a live match. Keep up good motion, shoot hard, spar, sprawl, drive.

This workout video is a 6 minute drill to help get you started.

Ready? Go!

SHADOW MATCH

6 MINUTE DRILL

Find a good patch of grass.

Imagine your toughest opponent and get yourself in a live match mindset.

Find a good patch of grass.

Warm up like you would for a match.

Then drill hard

Here’s a 6 minute drill to get you started.

Ready? Go!

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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.