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Bodyweight Program for Wrestling

January 10, 2013

#1 Power Workout 

10 Plyometric Pushups
20 Box jumps (something 24 inch high)
10 *Burpee to Pull-ups

Perform as many rounds as possible in 10 minutes. Rest only as needed in-between rounds or exercises. Keep track of your rounds and try to beat it each training session.

*Burpees are when you drop to the ground in the pushup position, jump your feet in-between your hands then jump up and clap your hands over your head. In this case, you jump up to the bar and do a pull-up.

#2 Speed Workout

Stair or hill sprints (distance will vary)
5 handstand pushups
5 chin-ups
20 double unders (jump rope goes around twice with each jump.Takes some practice)

Perform as many rounds as possible in 10 minutes. Rest only as needed in-between rounds or exercises. Keep track of your rounds and try to beat it each training session.

#3 Endurance Workout 

1 mile run
10 sets of 20 pushups
10 sets of 10 pull-ups
10 sets of 30 air squats (hips at or below parallel)
1 mile run

Break up the sets as needed. Perform this workout only when you have a rest day the next day. It is very demanding and will require a day of complete rest. Keep track of your times.

*If you live in a place where you can chop wood or shovel snow, take advantage of this and add it to your regime.

 

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