Week 2 - Day 1

Morning: Time - 10-20 Minutes

5 Sets (1 minute rest between sets) - 25 Squats, 25 Push Ups, 25 Sit Ups.

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

Afternoon: Time - 35 Minutes

10 minutes of jump rope. If you do not have a jump rope, replicate with an imaginary rope.
25 Lunges each leg, 25 Push ups, 25 V-Ups
2 minutes to stretch.
Stance in Motion: 10 Rounds - 40 seconds stance in motion, 20 seconds off to recover.
- Focus on keeping a low stance and moving your hands and feet while adding in level changes, fakes, and down blocks.
- Refer to Week 1 stance video for a refresher.
5 sets - 10 burpees, bouncing 20 Seconds (Light jumping as recovery.)
3 sets with a short rest between sets - 10 push ups, 10 mountain climbers each leg, 5 push ups, 5 mountain climbers each leg, 5 push ups, 5 mountain climbers each leg.
- Total of 20 push ups and 20 mountain climbers each leg in one set.
- Make sure that your knees do not touch the ground during the set.
Cool down with 3-5 minutes of stretching.
- Refer to Week 1 leg stretches for some examples.

Week 2 - Day 2

Morning: Time - 10-20 Minutes

5 Sets (1 minute rest between sets) - 25 Squats, 25 Push Ups, 25 Sit Ups.

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

Afternoon: Time - 35 Minutes

Warm up:
- 100 jumping jacks
- 75 Burpees
- 10 deep squats. Hold at the bottom for 3 seconds.
- 10 deep push ups. Hold at the bottom for 3 seconds.
- 2 minutes to stretch.
Down Block with Partner: 10 rounds - 30 Seconds on, 30 seconds off.
- Grab a parent, sibling, or someone that lives with you to help with this drill. You will move in a solid stance while your partner fakes in front of you. When your partner fakes, down block. Try to shoot for 5-10 down blocks in the 30 second go.
- If your partner does not understand how to fake, they can also use a rod, stick, or pole and try to touch your lead leg. Refer to video below for an example.
5 sets with 45 seconds to 1 minute rest between - 15 lunges each leg, 10 squat jumps.
3 sets with 1 minute rest between - 10 elevated push ups, 10 normal push ups, and 10 push ups with knees down.
Plank for as long as possible. Compare time to last week.
Cool down with 3-5 minutes of stretching.

Down Blocks with Partner

Week 2 - Day 3

Morning: Time - 10-20 Minutes

5 Sets (1-2 minute rest between sets) - 30 Squats, 30 Push Ups, 30 Sit Ups.
- We are going to begin to increase reps moving forward.

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

Afternoon: Time - 35 Minutes

Warm up (outside in your yard or indoors if you have space):
- 5 minute jog with skipping, shuffling, etc.
- 10 deep squats. Hold at the bottom for 3 seconds.
- 30 alternating high knees in place each leg.
- 10 knees to your chest. Jump and bring knees up to your chest.
- 2 minutes to stretch.
5 sets with 1 minute rest between - 15 lunges each leg (30 total), broad jump back (roughly 10-12 broad jumps), 10 down blocks each leg, and 10 fakes from a solid stance.
5 sets with 1 minute rest between - 10 pull ups and 10 toes to the bar without dropping.
- Toes to the bar - This is where you raise your feet to the bar while gripping the bar, so you will be almost upside down. This is a great core exercise while working your grip.
- If you do not have a pull up bar, find something solid to hang from. Get creative with this if you need to.
Neck strength: 5 Sets - 40 seconds on, 40 seconds to recover.
- Start by laying on your back. Lift your head off the floor and switch from shaking your head up and down (shaking head yes motion), side to side (no motion), and ear to shoulder. Switch motions every 5 seconds. Make sure that your head does not touch the floor and your shoulders are down.
4 Sets with 1 minute rest between - 15 v-ups and 15 back extensions (Supermans).
- Make sure that you get your back off the ground on your v-up and touch your toes.
- For your back extensions, you will start on your belly with your arms in front. Next, lift your legs and shoulders up by squeezing your back. Hold for 1-2 seconds and back down. Make sure you get your quads off the ground when raising your legs.
Cool down with 3-5 minutes of stretching.

Week 2 - Day 4

Morning: Time - 10-20 Minutes

5 Sets (1-2 minute rest between sets) - 30 Squats, 30 Push Ups, 30 Sit Ups.
- We are going to begin to increase reps moving forward.

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

Afternoon: Time - 40-45 Minutes

Warm up:
- 10 minutes of jump rope. If you do not have a jump rope, replicate with an imaginary rope.
- 25 deep squats, 25 push ups, 25 v-ups
- 2 minutes to stretch.
Stance in Motion: 5 rounds - 45 seconds on, 30 seconds off.
- Low stance and elbows in while moving your hands and feet. Make sure that you are hitting down blocks, fakes, and work on circling both directions.
Partner Work - Find a partner (does not have to be a wrestler) that you can work with. If your parents or siblings cannot help, continue to work your stance in motion focusing on circling, fakes, and down blocks.
- Down block with partner: 5 rounds (30 seconds on and 30 seconds off) - Refer to video on Week 2 - Day 2 above for a reminder. One person fakes while you down block.
- Toe Tap/Touch Game: 5 rounds (30 seconds on and 30 seconds off) - Both of you will be on your feet with your hands behind your back and your objective will be to step on your partner's foot. Try to keep score. You can also have one partner on their hands and knees trying to touch your feet with their hands. Try to work on being light on your feet and circling. Refer to video below.
- Towel Snap/Fight Game: 5 rounds (30 seconds on and 30 seconds off) - Both of you will grab a towel and try to rip the towel out of your partners hands. Try to keep a low stance and learn to push, pull, snap, circle, and create motion to whip the towel away. Refer to video for tips.
Push up to Press Pyramid - Up to 7 and down.
- Do 1 push up. Then, 1 overhead press. 2 push ups. Then, 2 overhead presses. 3,3. 4,4... 7,7. 6,6... 1,1. Finally, hit 7 push ups and 7 overhead presses to finish. Refer to video here for help.
Cool down with 3-5 minutes of stretching.

Toe Tap Game Video

Towel Snap Game

Week 2 - Day 5

Morning: Time - 10-20 Minutes

5 Sets (1-2 minute rest between sets) - 30 Squats, 30 Push Ups, 30 Sit Ups

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

Afternoon: Time - 30-35 Minutes

Warm Up: 5 minutes - Jog for 5 minutes and find a hill, stairs, or incline to run on.
- For an incline or hill, look for a distance around 100 yards or more.
- For steps, look for a bigger stadium or at least 50 stairs.
Stretch: 2-3 minutes here to stretch your legs.
Hill Run: 12 Minutes - Start the clock and see how many times you can get to the top.
- Focus on sprinting up the hill fast while you jog at a solid pace back down.
- Compete to beat your hill run from last week.
Stance in Motion: 3 rounds - 45 seconds on, 30 seconds recovery.
- Get in your stance while you are tired. Make sure to stay low while moving your hands and feet.
50 Push ups.
Light jog/cool down: 5 minutes.
Cool down with 3-5 minutes of stretching.

Week 2 - Day 6

Anytime: 20-25 Minutes

Warm up: 5-10 minutes - Jogging, skipping, shuffling, high knees, slow squats, stretching, etc.
One timed mile.
- Write down your time.
- Take a 4-5 minute break to recover. Walk, stretch, etc.
Another timed mile.
- Your objective is to beat the time of your first timed mile.
Cool down with some light jogging, skipping, shuffling, and stretching.

Week 2 - Day 7

Physical work:
- On your own day - Get another workout in, get some yoga or stretching in, play outside, shovel snow, chop wood, help your parents do some work around the house in your stance. Get creative and have some fun!
Mental work:
- Watch two college wrestling matches around your weight. Go to Flo or YouTube and type in "College Wrestling _____ Pounds."
- While watching the matches, keep an eye on their stance, hand movements, toughness, and overall wrestling IQ (Knowing when to get out of bounds, let go of a leg to avoid stalling, etc.) See both the good and bad decision they make.

Down Block with Partner

Toe Tap/Towel Snap

Week 2 - Day 1

Morning: Time - 10-20 Minutes

​

5 Sets (1 minute rest between sets) - 25 Squats, 25 Push Ups, 25 Sit Ups​.​

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

​

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Afternoon: Time - 35 Minutes

10 minutes of jump rope. If you do not have a jump rope, replicate with an imaginary rope.

25 Lunges each leg, 25 Push ups, 25 V-Ups

2 minutes to stretch.

Stance in Motion: 10 Rounds - 40 seconds stance in motion, 20 seconds off to recover.​

Focus on keeping a low stance and moving your hands and feet while adding in level changes, fakes, and down blocks. ​

Refer to Week 1 stance video for a refresher. ​

5 sets - 10 burpees, bouncing 20 Seconds (Light jumping as recovery.)

3 sets with a short rest between sets - 10 push ups, 10 mountain climbers each leg, 5 push ups, 5 mountain climbers each leg, 5 push ups, 5 mountain climbers each leg.

Total of 20 push ups and 20 mountain climbers each leg in one set.

Make sure that your knees do not touch the ground during the set.

Cool down with 3-5 minutes of stretching.

Refer to Week 1 leg stretches for some examples.​

Week 2 - Day 2

Morning: Time - 10-20 Minutes

​

5 Sets (1 minute rest between sets) - 25 Squats, 25 Push Ups, 25 Sit Ups​.​

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

​

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Afternoon: Time - 35 Minutes

Warm up:

100 jumping jacks​

75 Burpees

10 deep squats. Hold at the bottom for 3 seconds.

10 deep push ups. Hold at the bottom for 3 seconds.

2 minutes to stretch.

Down Block with Partner: 10 rounds - 30 Seconds on, 30 seconds off.

Grab a parent, sibling, or someone that lives with you to help with this drill. You will move in a solid stance while your partner fakes in front of you. When your partner fakes, down block. Try to shoot for 5-10 down blocks in the 30 second go.

If your partner does not understand how to fake, they can also use a rod, stick, or pole and try to touch your lead leg. Refer to video below for an example.​

5 sets with 45 seconds to 1 minute rest between - 15 lunges each leg, 10 squat jumps.

3 sets with 1 minute rest between - 10 elevated push ups, 10 normal push ups, and 10 push ups with knees down.

Plank for as long as possible. Compare time to last week.

Cool down with 3-5 minutes of stretching.

​

Down Blocks with Partner

Week 2 - Day 3

Morning: Time - 10-20 Minutes

​

5 Sets (1-2 minute rest between sets) - 30 Squats, 30 Push Ups, 30 Sit Ups​.​

We are going to begin to increase reps moving forward. ​

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

​

​

Afternoon: Time - 35 Minutes

Warm up (outside in your yard or indoors if you have space):

5 minute jog with skipping, shuffling, etc.

10 deep squats. Hold at the bottom for 3 seconds.

30 alternating high knees in place each leg.

10 knees to your chest. Jump and bring knees up to your chest.

2 minutes to stretch.

5 sets with 1 minute rest between - 15 lunges each leg (30 total)​, broad jump back (roughly 10-12 broad jumps), 10 down blocks each leg, and 10 fakes from a solid stance.

5 sets with 1 minute rest between - 10 pull ups and 10 toes to the bar without dropping.

Toes to the bar - This is where you raise your feet to the bar while gripping the bar, so you will be almost upside down. This is a great core exercise while working your grip. ​

If you do not have a pull up bar, find something solid to hang from. Get creative with this if you need to.

Neck strength: 5 Sets - 40 seconds on, 40 seconds to recover.​

Start by laying on your back. Lift your head off the floor and switch from shaking your head up and down (shaking head yes motion), side to side (no motion), and ear to shoulder. Switch motions every 5 seconds. Make sure that your head does not touch the floor and your shoulders are down.

4 Sets with 1 minute rest between - 15 v-ups and 15 back extensions (Supermans).

Make sure that you get your back off the ground on your v-up and touch your toes.

For your back extensions, you will start on your belly with your arms in front. Next, lift your legs and shoulders up by squeezing your back. Hold for 1-2 seconds and back down. Make sure you get your quads off the ground when raising your legs.

Cool down with 3-5 minutes of stretching.

​

Week 2 - Day 4

Morning: Time - 10-20 Minutes

​

5 Sets (1-2 minute rest between sets) - 30 Squats, 30 Push Ups, 30 Sit Ups​.​

We are going to begin to increase reps moving forward. ​

*Note: Squats - down to at least 90 degrees. Push ups - Make sure your chest goes all the way down and you extend your arms all the way up. We are starting with low reps so that we can have solid form.

​

​

Afternoon: Time - 40-45 Minutes

Warm up:

10 minutes of jump rope. If you do not have a jump rope, replicate with an imaginary rope.

5 Sets (1 minute rest between sets) - 25 Squats, 25 Push Ups, 25 Sit Ups.

Stance in Motion: 10 Rounds - 40 seconds stance in motion, 20 seconds off to recover.

Focus on keeping a low stance and moving your hands and feet while adding in level changes, fakes, and down blocks.

Refer to Week 1 stance video for a refresher.

Refer to Week 1 leg stretches for some examples.

5 Sets (1 minute rest between sets) - 25 Squats, 25 Push Ups, 25 Sit Ups.

100 jumping jacks

If your partner does not understand how to fake, they can also use a rod, stick, or pole and try to touch your lead leg. Refer to video below for an example.

5 Sets (1-2 minute rest between sets) - 30 Squats, 30 Push Ups, 30 Sit Ups.

We are going to begin to increase reps moving forward.

5 sets with 1 minute rest between - 15 lunges each leg (30 total), broad jump back (roughly 10-12 broad jumps), 10 down blocks each leg, and 10 fakes from a solid stance.

Toes to the bar - This is where you raise your feet to the bar while gripping the bar, so you will be almost upside down. This is a great core exercise while working your grip.

Neck strength: 5 Sets - 40 seconds on, 40 seconds to recover.

5 Sets (1-2 minute rest between sets) - 30 Squats, 30 Push Ups, 30 Sit Ups.

We are going to begin to increase reps moving forward.

Down block with partner: 5 rounds (30 seconds on and 30 seconds off) - Refer to video on Week 2 - Day 2 above for a reminder. One person fakes while you down block.

5 Sets (1-2 minute rest between sets) - 30 Squats, 30 Push Ups, 30 Sit Ups

Get in your stance while you are tired. Make sure to stay low while moving your hands and feet.

Cool down with 3-5 minutes of stretching.

Warm up: 5-10 minutes - Jogging, skipping, shuffling, high knees, slow squats, stretching, etc.

Watch two college wrestling matches around your weight. Go to Flo or YouTube and type in "College Wrestling _____ Pounds."