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Preseason Wrestling Conditioning Tips

Preseason Wrestling Conditioning Tips

Preparing for the upcoming wrestling season by getting in shape is one of the easiest ways to get the leg up on your competition whether you’re fighting for a varsity spot or preparing to win a state title.  In this wrestling conditioning tutorial we are going to cover the basics of a good preseason workout plan, it’s uses during the season, and a few common mistakes kids make when doing wrestling conditioning.

Wrestling Conditioning Workout Plan

The first thing you must understand is that in order for this workout to be as beneficial as possible it should follow a 10 minute jog & stretch and a very active 30 minute (or more) wrestling moves drilling & technique session.  At the conclusion of the training portion you want to be good and winded.  At the end of At the end of these you should feel like you’re about to puke.  If you don’t do more for punishment.

Weekly Wrestling Workout Plan

Monday – 15+ minutes of stairs. Find a set of stairs that is 20-25 steps high, isolated from other activity, and preferably carpeted (concrete stairs without covering can become slippery).  If you want to get the most out of your Monday do 5 minutes of “buddy carries” where you put a partner on your back and carry him/her up the stairs.  Be Careful!

Tuesday – 15+ minutes circuit training. Curls, Flies, Push Ups, Sit Ups, and other core body wrestling workouts. Don’t sent a # goal in mind – do as many as you can for 30 seconds and then take a 30 second break while your partner goes (if you don’t have a partner, just take the break)  You will want to write down 20 exercises to do.

Wednesday – 15+ minutes sprinting. Don’t coast on any of these.  You want to do 15-20 down and back sprints (preferably 25-30 yards each way).  You really need to push yourself on these because 15-20 fast jogs down and back won’t do much.

Thursday – 15+ minutes circuit training. Curls, Flies, Push Ups, Sit Ups, and other core body wrestling workouts. Don’t sent a # goal in mind – do as many as you can for 30 seconds and then take a 30 second break while your partner goes (if you don’t have a partner, just take the break)  You will want to write down 20 exercises to do.

Friday- 15+ minutes sprinting. Don’t coast on any of these.  You want to do 15-20 down and back sprints (preferably 25-30 yards each way).  You really need to push yourself on these because 15-20 fast jogs down and back won’t do much.

Final Note on Preseason Wrestling Conditioning

I would suggest adding the sprinting or a portion of it to each of the other days if you want to really see an improvement in conditioning.  The numbers I have set don’t need to be followed but they should be used as a bare minimum for what you’re trying to do.  You found this article because you wanted to improve so don’t take the easy way out when you get tired.  Just remember, when you want to quit your opponent just did one more.