Primary Goal: Increase Overall Fitness
Workout Type: Full Body
Training Level: Beginner to Intermediate
Days Per Week: 3
Equipment: Body Weight
Tempo: 1/0/1/0
This is a basic workout that can be used to prepare your body for the intensity of wrestling.
M - Strength Training
T - Running (Hard Day)
W - Plyometrics
Th - Running (Easy Day)
F- Muscular conditioning
Strength Training (Circuit -5 sets of 50% max reps)
-One Leg Squats
-One Arm Pushups
-Pullups
-Standing Twists with a weight (4 sets of 10-20 reps)
Running
-Hard Day - 1 mile as fast as you can.
-Easy Day - 1 mile in double the time as the last hard day.
Plyometrics (4 sets of 4)
-Jumping Squats
-Clapping Pushups
-Hammer Swings
Muscular Conditioning (Circuit 4 sets of half your max)
-Fingertip walk outs with a pushup
-Lunges
-Dumbbell Pullover Situps (do a pullover then a situp)
