Post Season

Conditioning and Fitness

Post Season Workout Routine (Ages 13+)

Day 1:

  • Warm-up: 5-10 minutes of dynamic stretching (leg swings, arm circles, high knees, etc.)

  • Cardio: 20-25 minutes of running or cycling at a moderate pace

  • Weightlifting: Complete the following circuit 3 times with minimal rest between exercises: 10 push-ups, 10 dumbbell rows, 10 goblet squats, and 10 Romanian deadlifts

  • Cool-down: 5-10 minutes of static stretching (holding each stretch for 30 seconds)

Day 2:

  • Warm-up: 5-10 minutes of dynamic stretching

  • Cardio: 20-25 minutes of interval training (alternating between 30 seconds of high intensity and 30 seconds of low intensity)

  • CrossFit: Complete the following circuit 3 times with minimal rest between exercises: 10 box jumps, 10 burpees, 10 kettlebell swings, and 10 wall balls

  • Cool-down: 5-10 minutes of static stretching

Day 3:

  • Warm-up: 5-10 minutes of dynamic stretching

  • Cardio: 20-25 minutes of swimming or rowing at a moderate pace

  • Weightlifting: Complete the following circuit 3 times with minimal rest between exercises: 10 dumbbell shoulder press, 10 assisted pull-ups or lat pull-downs, 10 walking lunges, and 10 bicep curls

  • Cool-down: 5-10 minutes of static stretching

Day 4:

  • Warm-up: 5-10 minutes of dynamic stretching

  • Cardio: 20-25 minutes of running or cycling at a moderate pace

  • Weightlifting: Complete the following circuit 3 times with minimal rest between exercises: 10 bench press, 10 cable rows, 10 Bulgarian split squats (each leg), and 10 kettlebell swings

  • Cool-down: 5-10 minutes of static stretching

Day 5:

  • Warm-up: 5-10 minutes of dynamic stretching

  • Cardio: 20-25 minutes of interval training (alternating between 30 seconds of high intensity and 30 seconds of low intensity)

  • CrossFit: Complete the following circuit 3 times with minimal rest between exercises: 10 box step-ups, 10 dumbbell thrusters, 10 jump lunges, and 10 push press

  • Cool-down: 5-10 minutes of static stretching

Remember to adjust the weights and reps according to your own fitness level and progress over time. Also, don't forget to stay hydrated and fuel your body with nutritious foods before and after your workouts.

Post Season Workout (Ages 12 and under)

Day 1:

  • Warm-up: 5-10 minutes of dynamic stretching (leg swings, arm circles, high knees, etc.)

  • Cardio: 10-15 minutes of jogging or jumping jacks at a moderate pace

  • Bodyweight exercises: Complete the following circuit 2 times with minimal rest between exercises: 5 push-ups, 5 squats, 5 lunges (each leg), and 5 jumping jacks

  • Cool-down: 5-10 minutes of static stretching (holding each stretch for 10-15 seconds)

Day 2:

  • Warm-up: 5-10 minutes of dynamic stretching

  • Cardio: 10-15 minutes of running or jumping rope at a moderate pace

  • Bodyweight exercises: Complete the following circuit 2 times with minimal rest between exercises: 5 burpees, 5 jump squats, 5 mountain climbers (each leg), and 5 frog jumps

  • Cool-down: 5-10 minutes of static stretching

Day 3:

  • Warm-up: 5-10 minutes of dynamic stretching

  • Cardio: 10-15 minutes of swimming or biking at a moderate pace

  • Bodyweight exercises: Complete the following circuit 2 times with minimal rest between exercises: 5 pull-ups (or assisted pull-ups), 5 push-ups, 5 dips (using a chair or bench), and 5 sit-ups

  • Cool-down: 5-10 minutes of static stretching

Day 4:

  • Warm-up: 5-10 minutes of dynamic stretching

  • Cardio: 10-15 minutes of jumping jacks, high knees, or jump rope at a moderate pace

  • Bodyweight exercises: Complete the following circuit 2 times with minimal rest between exercises: 5 burpees, 5 lunges (each leg), 5 push-ups, and 5 jump squats

  • Cool-down: 5-10 minutes of static stretching

Day 5:

  • Warm-up: 5-10 minutes of dynamic stretching

  • Cardio: 10-15 minutes of running or jumping jacks at a moderate pace

  • Bodyweight exercises: Complete the following circuit 2 times with minimal rest between exercises: 5 jumping jacks, 5 squat jumps, 5 bear crawls, and 5 high knees (each leg)

  • Cool-down: 5-10 minutes of static stretching

Remember to adjust the number of repetitions and intensity of each exercise based on the individual needs and abilities of the young athlete. And always supervise and ensure proper form and safety during each exercise.

In Season Exercise Routine

In Season Exercise Routine (Ages 13+)

Day 1:

  • Warm-up: 10 minutes of dynamic stretching and light cardio

  • Strength endurance: 3 sets of 12-15 reps of bodyweight squats, push-ups, and pull-ups (or assisted pull-ups)

  • Conditioning: 3 sets of 30 seconds of jumping jacks, followed by 30 seconds of rest

  • Cardio: 15 minutes of steady-state cardio (such as running, biking, or rowing)

  • Core: 3 sets of 30 seconds of planks, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 2:

  • Warm-up: 10 minutes of dynamic stretching and light cardio

  • Strength endurance: 3 sets of 12-15 reps of dumbbell lunges, dumbbell chest press, and dumbbell rows

  • Conditioning: 3 sets of 30 seconds of jump squats, followed by 30 seconds of rest

  • Cardio: 15 minutes of HIIT (high-intensity interval training) cardio (such as sprints or bike intervals)

  • Core: 3 sets of 30 seconds of Russian twists, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 3:

  • Warm-up: 10 minutes of dynamic stretching and light cardio

  • Strength endurance: 3 sets of 12-15 reps of kettlebell swings, goblet squats, and kettlebell rows

  • Conditioning: 3 sets of 30 seconds of mountain climbers, followed by 30 seconds of rest

  • Cardio: 15 minutes of steady-state cardio (such as running, biking, or rowing)

  • Core: 3 sets of 30 seconds of bicycle crunches, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 4:

  • Warm-up: 10 minutes of dynamic stretching and light cardio

  • Strength endurance: 3 sets of 12-15 reps of dumbbell step-ups, dumbbell incline press, and dumbbell rows

  • Conditioning: 3 sets of 30 seconds of squat jumps, followed by 30 seconds of rest

  • Cardio: 15 minutes of HIIT cardio (such as sprints or bike intervals)

  • Core: 3 sets of 30 seconds of side plank dips (each side), followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 5:

  • Warm-up: 10 minutes of dynamic stretching and light cardio

  • Strength endurance: 3 sets of 12-15 reps of dumbbell deadlifts, dumbbell overhead press, and dumbbell reverse flys

  • Conditioning: 3 sets of 30 seconds of burpees, followed by 30 seconds of rest

  • Cardio: 15 minutes of steady-state cardio (such as running, biking, or rowing)

  • Core: 3 sets of 30 seconds of V-ups, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Remember to adjust the weights and intensity based on your individual fitness level and goals, and always consult with a medical professional before starting a new workout routine.

In Season Exercise Routine (Ages 12 and under)

Day 1:

  • Warm-up: 5 minutes of dynamic stretching and light cardio (such as jogging in place)

  • Strength endurance: 3 sets of 8-10 reps of bodyweight squats, push-ups, and assisted pull-ups (if necessary)

  • Cardio: 5 sets of 20 seconds of jumping jacks, followed by 20 seconds of rest

  • Core: 3 sets of 20 seconds of planks, followed by 20 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 2:

  • Warm-up: 5 minutes of dynamic stretching and light cardio (such as jogging in place)

  • Strength endurance: 3 sets of 8-10 reps of dumbbell lunges, dumbbell chest press (with light weights), and dumbbell rows (with light weights)

  • Cardio: 5 sets of 20 seconds of jump squats, followed by 20 seconds of rest

  • Core: 3 sets of 20 seconds of Russian twists, followed by 20 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 3:

  • Warm-up: 5 minutes of dynamic stretching and light cardio (such as jogging in place)

  • Strength endurance: 3 sets of 8-10 reps of bodyweight squats, push-ups, and assisted pull-ups (if necessary)

  • Cardio: 5 sets of 20 seconds of mountain climbers, followed by 20 seconds of rest

  • Core: 3 sets of 20 seconds of bicycle crunches, followed by 20 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 4:

  • Warm-up: 5 minutes of dynamic stretching and light cardio (such as jogging in place)

  • Strength endurance: 3 sets of 8-10 reps of dumbbell step-ups, dumbbell incline press (with light weights), and dumbbell rows (with light weights)

  • Cardio: 5 sets of 20 seconds of squat jumps, followed by 20 seconds of rest

  • Core: 3 sets of 20 seconds of side plank dips (each side), followed by 20 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 5:

  • Warm-up: 5 minutes of dynamic stretching and light cardio (such as jogging in place)

  • Strength endurance: 3 sets of 8-10 reps of dumbbell deadlifts (with light weights), dumbbell overhead press (with light weights), and dumbbell reverse flys (with light weights)

  • Cardio: 5 sets of 20 seconds of burpees, followed by 20 seconds of rest

  • Core: 3 sets of 20 seconds of V-ups, followed by 20 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Remember to adjust the weights and intensity based on your child's individual fitness level and goals, and always consult with a medical professional before starting a new workout routine. It is important to keep in mind that younger athletes should focus on technique and form over heavier weights and higher intensity.

6 weeks prior to the season

Conditioning and Fitness Plan

6 weeks to the start of the season! Here is a good routine (Ages 13+)

Week 1: Day 1:

  • Warm-up: 5-10 minutes of dynamic stretching and light cardio

  • Strength: 3 sets of 8-10 reps of squats, bench press, and barbell rows

  • Power: 3 sets of 5 reps of power cleans or snatches

  • Conditioning: 3 sets of 30 seconds of burpees, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 2:

  • Warm-up: 5-10 minutes of dynamic stretching and light cardio

  • Strength: 3 sets of 8-10 reps of deadlifts, military press, and pull-ups (or assisted pull-ups)

  • Power: 3 sets of 5 reps of box jumps or broad jumps

  • Conditioning: 3 sets of 30 seconds of jump rope, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 3:

  • Rest day

Day 4:

  • Warm-up: 5-10 minutes of dynamic stretching and light cardio

  • Strength: 3 sets of 8-10 reps of squats, incline bench press, and bent-over rows

  • Power: 3 sets of 5 reps of hang cleans or snatches

  • Conditioning: 3 sets of 30 seconds of mountain climbers, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 5:

  • Warm-up: 5-10 minutes of dynamic stretching and light cardio

  • Strength: 3 sets of 8-10 reps of deadlifts, dumbbell shoulder press, and chin-ups (or assisted chin-ups)

  • Power: 3 sets of 5 reps of plyometric push-ups or medicine ball throws

  • Conditioning: 3 sets of 30 seconds of jumping jacks, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Note: As the wrestler progresses through the 6-week program, they should aim to increase the weight they are lifting gradually. Additionally, they should aim to decrease their rest times and increase their intensity during their conditioning sets. It is also essential to maintain a healthy and balanced diet, with plenty of protein to support muscle growth and recovery.

6 weeks to the start of the season! Here is a good routine (Ages 12 and under)

Week 1: Day 1:

  • Warm-up: 5-10 minutes of dynamic stretching and light cardio

  • Bodyweight strength: 3 sets of 8-10 reps of bodyweight squats, push-ups, and rows (using a low bar or rings)

  • Agility and coordination: 3 sets of 5 reps of ladder drills or cone drills

  • Cardiovascular endurance: 3 sets of 30 seconds of jumping jacks, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 2:

  • Warm-up: 5-10 minutes of dynamic stretching and light cardio

  • Bodyweight strength: 3 sets of 8-10 reps of bodyweight lunges, planks, and pull-ups (or assisted pull-ups)

  • Power: 3 sets of 5 reps of broad jumps or jump squats

  • Cardiovascular endurance: 3 sets of 30 seconds of running in place, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 3:

  • Rest day

Day 4:

  • Warm-up: 5-10 minutes of dynamic stretching and light cardio

  • Bodyweight strength: 3 sets of 8-10 reps of bodyweight squats, push-ups, and rows (using a low bar or rings)

  • Agility and coordination: 3 sets of 5 reps of ladder drills or cone drills

  • Cardiovascular endurance: 3 sets of 30 seconds of jumping rope, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Day 5:

  • Warm-up: 5-10 minutes of dynamic stretching and light cardio

  • Bodyweight strength: 3 sets of 8-10 reps of bodyweight lunges, planks, and pull-ups (or assisted pull-ups)

  • Power: 3 sets of 5 reps of jumping jacks or medicine ball throws

  • Cardiovascular endurance: 3 sets of 30 seconds of running in place, followed by 30 seconds of rest

  • Cool-down: 5-10 minutes of static stretching

Note: As the young athlete progresses through the 6-week program, they should aim to increase the number of repetitions they are completing gradually. Additionally, they should aim to decrease their rest times and increase their intensity during their conditioning sets. It is also essential to maintain a healthy and balanced diet, with plenty of whole foods and nutrients to support their growth and development.


Alternative Circuit Training Exercise Routine

Wrestling Circuit Training for Athletes (Ages 13+)

Warm-up: Begin with 5-10 minutes of dynamic stretching and light cardio (such as jogging in place, jumping jacks, or high knees) to prepare the body for the workout.

Circuit:

1. Explosive Takedowns: Set up a series of cones or markers in a row. Perform explosive takedowns by sprinting and driving through each marker with full intensity.

2. Pinning Planks: Hold a plank position with elbows on the ground and engage the core. Have a partner apply light pressure to mimic the feeling of being pinned while maintaining proper form. Hold for 30-60 seconds.

3. Mat Sprints: Lay out a wrestling mat or use a designated area. Perform 20-30 second sprints from one end to the other, focusing on speed and explosiveness.

4. Dynamic Stretching: Incorporate dynamic stretching exercises like leg swings, arm circles, and lunges to improve flexibility and mobility.

5. Partner Push-ups: Face a partner in a push-up position and alternate between regular push-ups and high-fives with each rep. Aim for 10-15 reps.

6. Medicine Ball Throws: Practice explosive power by performing overhead medicine ball throws against a wall or to a partner. Aim for height and distance with each throw. Complete 8-10 throws.

7. Agility Drills: Set up an agility ladder or use cones to perform agility drills such as lateral shuffles, high knees, and quick feet drills. Complete each drill for 30-60 seconds.

8. Jump Rope: Grab a jump rope and work on footwork and cardiovascular endurance with 2-3 minutes of skipping.

9. Bear Crawls: Get down on all fours and crawl forward and backward, engaging the core and upper body strength. Complete 2 sets of 20-30 seconds.

10. Cool-down: Finish with 5-10 minutes of static stretching to relax the muscles and improve flexibility. Focus on stretching major muscle groups such as the hamstrings, quadriceps, calves, chest, and shoulders.

This circuit training workout is designed to enhance strength, speed, agility, and endurance - all essential components for wrestling success. Adjust the intensity and duration of each exercise based on individual fitness levels, and always prioritize proper form and technique. Get ready to push yourself and take your wrestling skills to the next level!

Wrestling Circuit Training for Athletes (Ages 12 and Under)

Warm-up: Start with a 5-minute dynamic warm-up consisting of light jogging, arm circles, leg swings, and jumping jacks to prepare the body for exercise.

Circuit:

1. Crab Walks: Perform crab walks by sitting on the ground, lifting the hips off the floor, and walking backward and forward using the hands and feet. Aim for 2 sets of 20-30 seconds.

2. Bear Crawls: Get down on all fours and crawl forward and backward, focusing on coordination and core stability. Complete 2 sets of 20-30 seconds.

3. Frog Jumps: Squat down, touch the ground with both hands, then explode upward into a jump. Land softly and repeat for 10-15 repetitions.

4. Animal Walks: Mimic animal movements such as duck walks, bunny hops, and lizard crawls to improve agility and coordination. Perform each movement for 20-30 seconds.

5. Agility Drills: Set up a simple agility course with cones or markers and perform drills like side shuffles, zig-zag runs, and quick feet drills. Complete each drill for 20-30 seconds.

6. Partner Relays: Pair up with a partner and perform relay races with simple exercises like jumping jacks, high knees, or skipping. Aim for 2-3 rounds of 30-60 seconds each.

7. Balloon Volleyball: Use a balloon to play a fun game of volleyball, focusing on hand-eye coordination and movement skills. Play for 5-10 minutes.

8. Hula Hoop Contest: Challenge the kids to a hula hoop contest to improve balance and coordination. See who can keep the hoop spinning the longest.

9. Simon Says: Play a game of "Simon Says" incorporating wrestling-related movements like sprawls, forward rolls, and duck walks. Have fun while reinforcing basic wrestling skills.

10. Cool-down: Finish with a 5-minute cool-down consisting of static stretching exercises targeting major muscle groups. Encourage kids to hold each stretch for 15-30 seconds.

This circuit training workout is designed to be fun and engaging while developing fundamental movement skills for young wrestlers. Keep the activities varied and age-appropriate to maintain interest and maximize participation. Most importantly, emphasize the importance of teamwork, sportsmanship, and having fun while staying active!