Week 1 - 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 (Including Stance in Motion Video)

7 minutes of jump rope. If you do not have a jump rope, replicate with an imaginary rope.
25 Squats, 25 Push Ups, 25 Sit Ups
Stance in Motion: 10 rounds - 30 second stance in motion/30 second break.
5 Sets - 10 burpees, bouncing 20 Seconds (Light jumping as recovery.)
Plank for as long as possible. Keep track of time.
Cool down with some stretches.

*Note: Refer to video below for some tips on your stance in motion.

Week 1 - 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 - 30 Minutes

Stance in Motion: 5 Rounds - 30 seconds on/30 second break.
- Work into this slow. Use this as a warm up and review.
5 Rounds - 1 minute jump rope, 25 jumping jacks, 10 squat jumps.
- 1 minute to recover on feet between.
Stance in Motion: 3 rounds - 30 seconds to hit 5 down blocks each way/ 30 seconds to recover on feet.
- Average of 1 down block every 3 seconds while keeping a solid stance and moving our feet.
Stance in Motion: 3 rounds - 30 seconds to hit 10 level changes/fakes.
- Refer to the video above for help.
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 for help. In the video, I do the pyramid up to 5 and down.
Stretch to cool down.

*Note: Make sure we are keeping a good stance while moving our hands and feet. Solid reps on everything.

Week 1 - Day 3

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 - 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.
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.
Stretches to finish.

Week 1 - Day 4

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 - 30-35 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.
Circling in Stance: 5 rounds - 30 seconds on, 30 seconds recovery.
- Stay in a low stance and switch directions every 3-5 seconds. You can also have someone call out "switch" to change directions.
15 down blocks each side.
- Start in a solid staggered stance. Drop head and hands to the mat, kick leg back, and circle. Refer to the Stance in Motion video from Day 1 for questions.
30 level changes/fake shots.
- Again, start in a solid staggered stance. Make sure that you fake and stay low. Do not just pop right back up. By staying low on your fake, you can see your opponent's reaction. If they react, you snap. If they do not react, you can shoot.
5 Sets (Short rest between):
- 10 finger tip push ups. Do not let your palms touch.
- 15 v-ups.
- 10 lunge jumps each leg.
Neck strength: 5 Sets - 30 seconds on, 30 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.
Stretch to cool down. Refer to the video below for some stretches.

Here are some leg stretches that you can add to your warm up and cool down.

Week 1 - Day 5

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, so you can beat it next week.
- After you finish, take a two minute break before the sprints.
Four - 10-12 second sprints. You should be shooting for roughly 100 yard sprints.
Cool down with some light jogging, skipping, shuffling, and stretching.

Week 1 - Day 6

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.

Stretching Video

Stance in Motion Video

Push Up to Press Pyramid

Week 1 - Day 1

Morning: Time - 10-20 Minutes

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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 (Including Stance in Motion Video)

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

25 Squats, 25 Push Ups, 25 Sit Ups

Stance in Motion: 10 rounds - 30 second stance in motion/30 second break.

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

Plank for as long as possible. Keep track of time.

Cool down with some stretches.

*Note: Refer to video below for some tips on your stance in motion.

Week 1 - 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 - 30 Minutes

Stance in Motion: 5 Rounds - 30 seconds on/30 second break.

Work into this slow. Use this as a warm up and review.​

5 Rounds - 1 minute jump rope, 25 jumping jacks, 10 squat jumps.

1 minute to recover on feet between. ​

Stance in Motion: 3 rounds - 30 seconds to hit 5 down blocks each way/ 30 seconds to recover on feet.

Average of 1 down block every 3 seconds while keeping a solid stance and moving our feet.

Stance in Motion: 3 rounds - 30 seconds to hit 10 level changes/fakes.

Refer to the video above for help. ​

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 for help. In the video, I do the pyramid up to 5 and down.

Stretch to cool down.

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*Note: Make sure we are keeping a good stance while moving our hands and feet. Solid reps on everything.

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Week 1 - Day 3

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 - 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.

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.

​Stretches to finish.

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Week 1 - Day 4

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 - 30-35 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.

Circling in Stance: 5 rounds - 30 seconds on, 30 seconds recovery.

Stay in a low stance and switch directions every 3-5 seconds. You can also have someone call out "switch" to change directions.

15 down blocks each side.

Start in a solid staggered stance. Drop head and hands to the mat, kick leg back, and circle. Refer to the Stance in Motion video from Day 1 for questions. ​

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

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

Work into this slow. Use this as a warm up and review.

1 minute to recover on feet between.

Refer to the video above for help.

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

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

Stretches to finish.

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

Start in a solid staggered stance. Drop head and hands to the mat, kick leg back, and circle. Refer to the Stance in Motion video from Day 1 for questions.

Again, start in a solid staggered stance. Make sure that you fake and stay low. Do not just pop right back up. By staying low on your fake, you can see your opponent's reaction. If they react, you snap. If they do not react, you can shoot.

10 finger tip push ups. Do not let your palms touch.

Neck strength: 5 Sets - 30 seconds on, 30 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.

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

Write down your time, so you can beat it next week.

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