Out of Season Training

Wrestlers:

Please look below for summer training and workouts. There are calendars for both July and August. Also below is what I would like you to be doing on SPEED workout days. For now do the run workouts on your own or with other members of the team.

BE SURE TO BE WRESTLING at least 3 or 4 days a week. I am still in the process of getting open mats set up and a location for our open mats.

Warm-Up is at detailed. This is just as important as the workout itself. Jog 1 or 2 laps on track. Skip 10-15 yards. High Skip 10-15 Yards. High Knees 10-15 yards. "butt" Kicks 10-15 yards. Low,Slow side ways shuffle 10-15 yards (to right and left). Carioca 10- 15 yards (to right and left). Walk forward in stance 10-15 yards (2x). Frankensteins 10-15 yards (kick legs straight out/up). Lunges 10-15 yards (2x). Sprints (all 10-15 yards): start on both knees, start with right knee down, start with left knee down, start on stomach (head facing direction of running), start on back (head facing direction of running).

Tuesday Speed workouts for July:

Warm-UP 3x150 Yard Shuttle (50,50,50) 2 min break 3x125 Yard Shuttle (25,25,25,25,25)2 min break 1x300 yard shuttle (100,100,100)2 min break 3x80 yard shuttle (20,20,20,20) 1 Mile Cool Down

OR

Warm-UP Ladder Run (Start at End Zone Line then run to 10 yard line and back to End Zone. Run to 20 yard line and back to End Zone Line. Run to 30 Yard line and back to End Zone Line. Run to 40 yard line and back to End Zone line. Run to 50 yard line and back to End Zone. Take 5 Minute break and repeat.

Thursday Speed workouts for July:

Warm UP 10x10 yard 8x20 yard 5x25 yard 2x50 2 min Break 4x400 meter Sprint 5 min break between each 400 10x10 yard then 1 mile cool down

OR

Warm Up Run 2 miles on the track (8 laps). During the laps sprint every other 100 meters and jog the others. Jog the first curve then sprint the straight a ways.

July 2013 Training

Speed Work Out for 8/13, 8/17

Warm-UP 6x150 Yard Shuttle (50,50,50) 5 min break 6x125 Yard Shuttle (25,25,25,25,25)5 min break 1x300 yard shuttle (100,100,100)2 min break 4x80 yard shuttle (20,20,20,20) 1 Mile Cool Down

Speed Work Out for 8/15, 8/19

Warm-UP Ladder Run (Start at End Zone Line then run to 10 yard line and back to End Zone. Run to 20 yard line and back to End Zone Line. Run to 30 Yard line and back to End Zone Line. Run to 40 yard line and back to End Zone line. Run to 50 yard line and back to End Zone. Then continue to 50 yard line and back. 40 yard line and back. 30 yard line and back. 20 yard line and back. 10 yard line and back. (5-8 min break and repeat)

Speed Work Out for 8/14

Warm UP 10x10 yard 10x20 yard 8x25 yard 2x50 2 min Break 6x400 meter Sprint 5 min break between each 400 10x20 yard then 1 mile cool down

Speed Work Out for 8/23

Warm Up Run 3 miles on the track (12 laps). During the laps sprint every other 100 meters and jog the others. Jog the first curve then sprint the straight a ways.

August 2013