Name: Playbook - Coach Myers - W2/D1
Uploaded: 2024-02-18T22:00:08.088Z
Duration: 60 min
Description: W2/D1

Another great workout.  Love that these focus on developing all necessary strengths for wrestling.  Definitely sport specific!  Thanks! 💪💨

John

Jacob

Day 1

[GPP]
Sled Drag - 3 minutes
Farmers Carry - 3 minutes
Lunges - 3 minutes

[Lower Body Strength]
Goblet Squat - 5 x 5 (5/3/1 tempo)
Pull a parts - 12

[Upper Body Strength] 5 rounds
Bench Press - 10
Seal Row - 10
Band Face Pulls - 10

[Finisher] - 2 rounds
Push ups - 10
Side plank - 10 seconds per side
Superman Hold - 30 seconds
Plank - 30 seconds

Sled Drag - 3 minutes
Farmers Carry - 3 minutes
Lunges - 3 minutes

- Loop a band or strap around your waist, a partner holding the other end
- Walk backward against the resistance given by your partner

Sled Drag (No Equipment Alternative)

- Grab a heavy set of dumbbells and stand up straight with your chest up and shoulders back
- Walk 50-100ft then return
- The minimum dumbbell weight combined should be your bodyweight (150lb athlete should use 75lb DBs), with the goal being to eventually use greater than your bodyweight

Farmers Carry

- Check your step in the middle of each lunge and alternate sides
- Keep chest up and control your descent
- For weighted sets use heavy DBs or KBs

Walking Lunges

[GPP]

Goblet Squat - 5 x 5*
*5/3/1 tempo = 5 seconds lowering, 3 second pause, 1 second/explode up*
Pull a parts - 12

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up


*Video is showing DB goblet squat with a 5/1/1tempo. Unless other wise noted, use normal time under tension.

Goblet Squat - DB (5/3/1 Tempo)

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Band Pull A Parts

[Lower Body Strength]

Bench Press - 10
Seal Row - 10
Band Face Pulls - 10

- Lie flat on a bench and set your hands
 slightly wider than shoulder width
- The bar should be directly over the shoulders
- Inhale and allow the bar to descend slowly by unlocking the elbows
- Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest
- Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows

Barbell Bench Press

- Lay face down on the bench 
- Row the barbell up toward the lower part of our ribs 
- Lower the bar down forward of your chest during the eccentric portion of the movement

Seal Row

- Attach a band to a rack
- Using an over hand grip pull it towards your forehead as you pull your elbows up

Band Face Pulls

[Upper Body Strength]

Push ups - 10
Side Plank - 10 seconds (each side)
Superman Hold - 30 seconds
Plank - 30 seconds

- Start with your hands just outside the shoulders 
- Keep your core tight and body straight as you lower your chest to the floor
- Keep your head in a neutral position and exhale as you press your body back to starting position

Push Ups

Keep your back straight and feet even. Bridge up and reach your top hand towards the ceiling

Side Plank

- Lay face down on the mat with your hands overhead and in front of you
- Arch up slightly as you lift your hands off the ground, engaging your gluten, erectors, and upper back
- Keep your thighs off the floor slightly and your head in a neutral position as you hold for the prescribed time

Superman Hold

- Lie facedown on the floor with elbows directly under shoulders and forearms in front of you
- Tighten your abs as you raise up onto elbows and toes with the weight of your body spread evenly among toes and elbows
- Maintain a straight line from head to heels  (No saggy bottom or bottom raised to the sky!)
- Hold this position for desired time

*The most important thing to remember about a plank position is to keep your abs flexed and do not allow your hips to sag
If your abdominals relax and hips lower, you are putting your lower back at risk

Front Plank

[Finisher]

W2/D1

The Posterior Chain 500

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Robert

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W1/D3

Great dynamic workout. I grew up around a dad who instilled strength and conditioning from a young age and I kept doing it through college soccer at USAFA. This exactly what young athletes need. Especially learning the form before they hit puberty.

W2/D1

Community

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