Week 7 - Day 1

Week 7 - Day 2

Morning: Time - 20-25 Minutes

5 Sets (2 minute rest between sets) - 45 Squats, 45 Push Ups, 45 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.
  - Feet 6 inches - lay on back and raise feet to 6 inches with straight legs.
  - 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 7 - Day 3

Morning: Time - 20-25 Minutes

5 Sets (2 minute rest between sets) - 45 Squats, 45 Push Ups, 45 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 - 30-40 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.
4 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.
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.
Cool down with 3-5 minutes of stretching.

Week 7 - Day 4

Morning: Time - 20-25 Minutes

5 Sets (2 minute rest between sets) - 45 Squats, 45 Push Ups, 45 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.
- 2 minute go.
- 2 minute go.
- 1 minute go.
- 1 minute go.
- 30 second 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 or inverted rows - break it up in as many sets as needed.
Grip - 3 sets: Pick from one below.
- 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 7 - Day 5

Week 7 - 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 2-3 minute break to recover. Walk, stretch, etc.
Plank Circuit - 1 Minute in each area (5 total minutes). Make sure you are next to a wall for the hand stand holds.
- Regular plank - On your forearms.
- Push up plank - Push up position with arms straight. Keep body straight.
- Hand stands on wall - Walk your hands back and feet up the wall.
- Push up plank - Back to our push up position like before.
- Regular plank - On our forearms like before.
Cool down with some light jogging, skipping, shuffling, and stretching.

Week 7 - Day 6

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.

Morning: Time - 20-25 Minutes

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

Warm up: 5 rounds - Start slow and increase speed each set.
- 25 jumping jacks.
- 10 push ups.
- 10 v-ups.
- 20 mountain climbers each leg.
- 5 burpees.
  - Take 1 minute to stretch between each set.
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.
- Partner 4-Way Neck: 3 sets of 10 reps each way.
  - Get in referee's position with your partner straddling you. 1. The standing wrestler needs to push down on your head giving you resistance while you shake your head yes (chin to chest and back up). 2. Straight into moving your head right to left, left to right. Have your partner stand to your side and push on the side of your head giving you resistance to move ear to shoulder. 3. Switch sides. 4. Back in the straddle position, lock fingers together, place hands on your partner's forehead and pull up. Shake your head up and down like in Step 1.
- Partner Neck Push Ups: 3 Sets of 10 reps each side.
  - Get in referee's position in a solid base. Your partner will put one hand on your head and the other on your shoulder and do 10 push ups. After the 10 reps, switch sides and repeat another 10 reps. To increase difficultly, make sure your hand is on the top of the head. To make this easier, slide hand closer to the neck or base of skull.
    - If you want to really push it, hit 10 each side and then have your partner put both hands on your head out front and hit 10 push ups.
Leg Blast: 3 rounds of 25 reps each workout. 1-2 minutes of rest after third exercise between sets.
- Duck Walk: 25 steps per leg - Squat your butt all the way down near your heels with chest up. Then, waddle like a duck taking small bouncing steps forward.
- Squats.
- Lunge Jumps: 25 each leg.
Cool down and stretch.

Morning: Time - 20-25 Minutes

5 Sets (2 minute rest between sets) - 45 Squats, 45 Push Ups, 45 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: Stair Workout. Time - 35-45 Minutes

Warm Up:
- Find some stairs. Stairwell of a building somewhere, school gym, or somewhere outside. Something equivalent to 5-6 flights of stairs or more if possible.
- 7-10 minutes of warming up. Jogging, jumping jacks, bear crawls, push ups, stretching, etc.
Stair Workout: After each segment, hit 25 push ups and 25 sit ups (Total: 125 push up and sit ups) and take 1-2 minutes to quickly recover.
- 7 minutes of constant running as hard as you can.
- 2 minutes of hopping on right leg up, jog down.
- 2 minutes of hopping on left leg up, jog down.
- 2 minutes of hopping both feet hitting each step.
- 5 hard sprints to the top, jog down.
Cool down with 3-5 minutes of stretching.

Week 7 - Day 1

Week 7 - Day 2

Morning: Time - 20-25 Minutes

​

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

Feet 6 inches - lay on back and raise feet to 6 inches with straight legs.

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 7 - Day 3

Morning: Time - 20-25 Minutes

​

5 Sets (2 minute rest between sets) - 45 Squats, 45 Push Ups, 45 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 - 30-40 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.

4 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.

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.

Cool down with 3-5 minutes of stretching.

Week 7 - Day 4

Morning: Time - 20-25 Minutes

​

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

2 minute go.

2 minute go.

1 minute go.

1 minute go.

30 second go.

5 Sets (2 minute rest between sets) - 45 Squats, 45 Push Ups, 45 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) - 45 Squats, 45 Push Ups, 45 Sit Ups.

Warm Up: 10 Minutes on your own.

1 Set:

Two feet hopping forward and back.

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

5 Sets (2 minute rest between sets) - 45 Squats, 45 Push Ups, 45 Sit Ups.

Warm Up:

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.

Plank Circuit - 1 Minute in each area (5 total minutes). Make sure you are next to a wall for the hand stand holds.

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

5 Sets (2 minute rest between sets) - 45 Squats, 45 Push Ups, 45 Sit Ups.

We are going to continue to increase reps moving forward.

Take 1 minute to stretch between each set.

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.

Duck Walk: 25 steps per leg - Squat your butt all the way down near your heels with chest up. Then, waddle like a duck taking small bouncing steps forward.

5 Sets (2 minute rest between sets) - 45 Squats, 45 Push Ups, 45 Sit Ups.