Week 3 - Day 1

Morning: Time - 15-20 Minutes

5 Sets (1 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 - 40-45 Minutes

Warm Up:
- 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:
- 5 Rounds - 45 seconds stance in motion, 15 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.
- 5 Rounds - 30 seconds stance in motion, 30 seconds off to recover.
  - Pick up the pace on these 30 second goes.
  - 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.
Neck strength: 3 Sets - 1 minute on, 1 minute 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.
Cool down with 3-5 minutes of stretching.
- Refer to Week 1 leg stretches for some examples.

Week 3 - Day 2

Morning: Time - 15-20 Minutes

5 Sets (1 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:
- 100 jumping jacks.
- 50 mountain climbers each leg (100 total).
- 50 burpees.
- 10 deep, paused squats.
- 10 paused push ups.
- 2-3 minute stretch.
Stance in Motion: 30 second break between each go.
- 2 minute go.
- 1 minute go.
- 45 second go.
- 30 second go.
- 45 second go.
- 1 minute go.
- 2 minute go.
  - 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.
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.
Plank for as long as possible. Compare time to last week.
Cool down with 3-5 minutes of stretching.

Week 3 - Day 3

Morning: Time - 15-20 Minutes

5 Sets (1 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 Minutes

Warm Up: 10 Minutes on your own.
- Examples - Jogging, shuffling, stance in motion, jump rope, push ups, sit ups, squats, burpees, etc.
Foot Work Drills: 5 sets - These will be done on a line. 10 seconds on, 10 seconds off. Refer below to the video for an example.
- 1 Set:
  - Two feet hopping forward and back.
  - Two feet running forward and back.
  - Two feet scissoring the line. Begin with one foot in front of the line and one behind. Then, jump and switch feet.
  - Two feet hopping side to side.
  - Feet together and apart. Start straddling the line. Foot work is similar to a jumping jack without using your arms.
  - 10 broad jumps.
  - 1 minute break to recover. Repeat for 5 total sets.
Inverted Rows and Dips: 5 Sets - 15 inverted rows and 15 dips.
- These workouts will require you to get creative.
- Inverted Rows - Begin on your back with something above you that you can grab. Pull yourself up getting your chest to the object with your feet on the ground. This may take some experimenting. You can use a solid desk, table, or bar.
- Dips - You can use a chair for these. Begin by sitting on the chair and placing your hands behind you. Next, slide forward so that your butt is off the chair and the weight is on your hands. Keep your legs straight. Then, drop your butt down by bending your arms to 90 degrees and back up.
Cool down with 3-5 minutes of stretching.

Foot Work Drill

Week 3 - Day 4

Morning: Time - 15-20 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 from Week 2 - Day 4 here.
- 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 from Week 2 - Day 4 here.
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.

Week 3 - Day 5

Morning: Time - 15-20 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.
- 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.
Calf Crusher: 1 set on the hill or stairs. These work better with stairs.
- Take one step. Then, do one calf raise with both feet on the step. Next, take your second step and hit two calf raises. Then, your third step with three calf raises... continue for 20 steps.
50 Push ups.
Light jog/cool down: 5 minutes.
Cool down with 3-5 minutes of stretching.

Week 3 - Day 6 - Timed Mile Day

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 3 - Day 7

Physical work:
- On your own day - I recommend watching a yoga video on YouTube to work on your flexibility. You could also get another workout 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, but be intentional about getting better at wrestling!
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.

Foot Work Round

Week 3 - Day 1

Morning: Time - 15-20 Minutes

​

5 Sets (1 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 - 40-45 Minutes

Warm Up:

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:

5 Rounds - 45 seconds stance in motion, 15 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.

Neck strength: 3 Sets - 1 minute on, 1 minute 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.

Cool down with 3-5 minutes of stretching.

Refer to Week 1 leg stretches for some examples.​

Week 3 - Day 2

Morning: Time - 15-20 Minutes

​

5 Sets (1 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:​

100 jumping jacks.

50 mountain climbers each leg (100 total).

50 burpees.

10 deep, paused squats.

10 paused push ups.

2-3 minute stretch.

Stance in Motion: 30 second break between each go.

2 minute go.

1 minute go.​​​

45 second go.

30 second go.

45 second go.

1 minute go.

2 minute go.

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.​

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.

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

Cool down with 3-5 minutes of stretching.

Week 3 - Day 3

Morning: Time - 15-20 Minutes

​

5 Sets (1 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 Minutes

Warm Up:​ 10 Minutes on your own.

Examples - Jogging, shuffling, stance in motion, jump rope, push ups, sit ups, squats, burpees, etc.

Foot Work Drills: 5 sets - These will be done on a line. 10 seconds on, 10 seconds off. Refer below to the video for an example.

1 Set​:

Two feet hopping forward and back. ​

Two feet running forward and back.

Two feet scissoring the line. Begin with one foot in front of the line and one behind. Then, jump and switch feet.

Two feet hopping side to side.

Feet together and apart. Start straddling the line. Foot work is similar to a jumping jack without using your arms.

10 broad jumps.

1 minute break to recover. Repeat for 5 total sets.

Inverted Rows and Dips: 5 Sets - 15 inverted rows and 15 dips.

These workouts will require you to get creative.

Inverted Rows - Begin on your back with something above you that you can grab. Pull yourself up getting your chest to the object with your feet on the ground. This may take some experimenting. You can use a solid desk, table, or bar.

Dips - You can use a chair for these. Begin by sitting on the chair and placing your hands behind you. Next, slide forward so that your butt is off the chair and the weight is on your hands. Keep your legs straight. Then, drop your butt down by bending your arms to 90 degrees and back up.

Cool down with 3-5 minutes of stretching.

Foot Work Drill

Week 3 - Day 4

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

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

Neck strength: 3 Sets - 1 minute on, 1 minute to recover.

Refer to Week 1 leg stretches for some examples.

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

Warm Up:

1 minute go.

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

Warm Up: 10 Minutes on your own.

1 Set:

Two feet hopping forward and back.

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

Warm Up:

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."