Week 6 - Day 1

Morning: Time - 20-25 Minutes

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 Sit Ups.
- We are going to continue 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 burpees.
- 100 mountain climbers.
- 25 deep squats, 25 push ups, 25 v-ups.
- 2 minutes to stretch.
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.
Stance in Motion: 5 rounds - 1 minute 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.
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 6 - Day 2

Morning: Time - 20-25 Minutes

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 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: 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. Click here for a video 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.
3 sets with a short rest between sets - 15 push ups, 15 mountain climbers each leg, 10 push ups, 10 mountain climbers each leg, 5 push ups, 5 mountain climbers each leg.
- Total of 30 push ups and 30 mountain climbers each leg in one set.
- Make sure that your knees do not touch the ground during the set.
Neck strength: 4 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.

Week 6 - Day 3

Morning: Time - 20-25 Minutes

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 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 - 45 Minutes

Warm Up:
- 7 minutes jumping rope.
- 10 deep squats. Hold at the bottom of each rep for 3 seconds.
- 10 push ups. Hold at the bottom of each rep for 3 seconds.
- 2 minutes to stretch.
Circuit: 3 rounds - 2 minute break between rounds. Round 1 - 40 seconds on, 20 seconds recovery. Round 2 and 3 - 30 seconds on, 30 seconds recovery.
- 1 Round: Every exercise is as fast as you can go while keeping good positioning.
  - Stance in motion
  - Push ups
  - Circling in stance - Change direction every 3-5 seconds.
  - V-ups.
  - Down Block and Circle - Get in your stance, down block and circle on hands back up to stance.
  - Burpees
  - High knees in place - Running in place as fast as you can getting your knees high.
  - Plank
  - Hand stand holds - Kick up to a hand stand on a wall and hold. If you are not comfortable with hand stands, you can start in a push up with your feet touching the wall. Then, walk your hands back and feet up the wall.
  - Neck strength - Start on your back with your head up and shake your head in a yes, no, and ear to shoulder motion.
Take 3-5 minutes to stretch and cool down.

Week 6 - Day 4

Morning: Time - 20-25 Minutes

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 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.
- 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.
Ab Crusher: 2 rounds - 30 seconds on and 10 seconds quick recovery before next exercise.
- Sit ups
- Crunches
- Laying on back, legs straight 6 inches.
- Laying on back, flutter kicks - legs straight and fluttering them up and down.
- Toe touches - laying on back with legs up in the air in a V shape. Touch right toe with both hands. Then, left toe with both hands.
3 Sets - 20 clap push ups.
Light jog/cool down: 5 minutes.
Cool down with 3-5 minutes of stretching.

Week 6 - Day 5

Morning: Time - 20-25 Minutes

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 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 - 35-45 Minutes

Warm Up:
- 300 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 - 20 v-ups and 20 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.
50 pull ups - break it up in as many sets as needed.
Grip - 3 sets: At the end of the third set, hit 20 shrugs.
- Hang from a bar with straight arms for as long as possible.
- Farmer carries - Hold a DB, tire, square bale of hay, or something heavy in each hand at your side. Then, walk 50 steps.
Cool down with 3-5 minutes of stretching.

Week 6 - Day 6

Anytime: 20-30 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 6 - 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.

Week 6 - Day 1

Morning: Time - 20-25 Minutes

​

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 Sit Ups​.​

We are going to continue 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 burpees.

100 mountain climbers.

25 deep squats, 25 push ups, 25 v-ups.

2 minutes to stretch.

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.​

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.

Stance in Motion: 5 rounds - 1 minute 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.

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 6 - Day 2

Morning: Time - 20-25 Minutes

​

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 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:​ 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. Click here for a video 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.

3 sets with a short rest between sets - 15 push ups, 15 mountain climbers each leg, 10 push ups, 10 mountain climbers each leg, 5 push ups, 5 mountain climbers each leg.

Total of 30 push ups and 30 mountain climbers each leg in one set.

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

Neck strength: 4 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.

Week 6 - Day 3

Morning: Time - 20-25 Minutes

​

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 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 - 45 Minutes

Warm Up:

7 minutes jumping rope.

10 deep squats. Hold at the bottom of each rep for 3 seconds.

10 push ups. Hold at the bottom of each rep for 3 seconds.

2 minutes to stretch.

Circuit: 3 rounds - 2 minute break between rounds. Round 1 - 40 seconds on, 20 seconds recovery. Round 2 and 3 - 30 seconds on, 30 seconds recovery.​​​

1 Round:​ Every exercise is as fast as you can go while keeping good positioning.

Stance in motion​

Push ups

Circling in stance - Change direction every 3-5 seconds.

V-ups.

Down Block and Circle - Get in your stance, down block and circle on hands back up to stance.

Burpees

High knees in place - Running in place as fast as you can getting your knees high.

Plank

Hand stand holds - Kick up to a hand stand on a wall and hold. If you are not comfortable with hand stands, you can start in a push up with your feet touching the wall. Then, walk your hands back and feet up the wall.

Neck strength - Start on your back with your head up and shake your head in a yes, no, and ear to shoulder motion.

Take 3-5 minutes to stretch and cool down.

​

Week 6 - Day 4

Morning: Time - 20-25 Minutes

​

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 Sit Ups.

We are going to continue 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 (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 Sit Ups.

Warm Up: 10 Minutes on your own.

1 Set:

Two feet hopping forward and back.

Neck strength: 4 Sets - 1 minute on, 1 minute to recover.

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 Sit Ups

Circuit: 3 rounds - 2 minute break between rounds. Round 1 - 40 seconds on, 20 seconds recovery. Round 2 and 3 - 30 seconds on, 30 seconds recovery.

1 Round: Every exercise is as fast as you can go while keeping good positioning.

Stance in motion

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 Sit Ups

Warm Up:

Ab Crusher: 2 rounds - 30 seconds on and 10 seconds quick recovery before next exercise.

Cool down with 3-5 minutes of stretching.

5 Sets (2 minute rest between sets) - 40 Squats, 40 Push Ups, 40 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.

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