Name: Playbook - Coach Myers - W3/D3
Uploaded: 2024-02-18T22:00:08.168Z
Duration: 60 min
Description: W3/D3

Nate

Day 3

[GPP]
Sled Drag - 3 minutes
Farmers Carry - 3 minutes
Sled Pull Thru/Row - 3 minutes*
*or band pull thru/band row sets of 10 each

[Lower Body Power]
Seated Box Jump - 6 x 3 w/ light weight
Chin Up Hold - 10 sec
Band Ys - 10

[Weak Link Program]
Neck Band Side Resistance - 2 x 10 sec each side
Neck Plank - 1 minute total
Plate Pinch - 3 x Max time
Superman Plank - Max time
Bar Hang - Max time

Sled Drag - 3 minutes
Farmers Carry - 3 minutes
Sled Pull Thru/Row - 3 minutes*

*or band pull thru/band row sets of 10 each

- Load a prowler sled and stand facing it, either holding the pull straps or belt looped around the waist (Can also be done from the sled handles by gripping each bar with one hand and your arms straight)
- Simply pull the sled by walking backward with your torso upright

Sled Drag

- 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

Pull a sled by extending your hips. Hold on to the strap but do NOT use your arms to pull, your posterior chain should do all the work. 
For the row, face away from the sled and sit as you pull the straps towards your ribs. Focus on scapular retraction.

Sled Pull Thru and Row

[GPP]

Seated Box Jump - 6 x 3 w/ light weight
Chin Up Hold - 10 seconds
Band Ys - 10

- Sit on a small box in front of a taller box (or equal in size), holding weights in each hand
- Lift your feet, then plant them aggressively, immediately driving up into the jump onto the taller box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump - Seated and Weighted

Grab the bar with an underhand (supinated) grip. 
Perform a chin up and hold the top position for the prescribed time or max time.

Chin Up Hold

- Place the center of the band under both feet and grasp the opposite end in each hand
- Raise your hands forward and up overhead, making a Y
- Lower your hands back down with control

Band Ys

[Lower Body Power]

Neck Band Side Resistance - 2 x 10 sec each side
Neck Plank - 1 minute total
Plate Pinch - 3 x Max time
Superman Hold - Max time
Bar Hang - Max time

Using a band (manually or attached to a rack) provide resistance from 3 different angles while keeping your head and spine straight.

2 x 10 sec each side

Neck Band 3 Way

- Start sitting on a swiss ball or a bench and walk out until only the back of your head is in contact with the bench
- Keep your legs bent at 90 degrees and bridge your hips up until your torso is parallel to the floor
- Keep your spine straight, do not bridge up onto the top of your head

Neck Plank

Pinch two metal plates or bumper together with smooth sides facing out. Hold like a clamp for the prescribed time.

3 x Max time

Plate Pinch

- 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

Hang from a bar for the prescribed time or max time. Keep your lats engaged.

Bar Hang

[Weak Link Program] Youth

W3/D3

The Posterior Chain 500

Youth Peak Season Workout 1

3 Home Exercises for Youth Wrestlers

Awesome circuit.  We’re loving the app!!!   How bout a Bo Bassett match week circuit?

John

Youth Wrestling: Early Season Full Body Strength

Youth Wrestling - Early Season Workout #2

Youth Wrestling Peak Season: Power & Endurance

Youth Wrestling Peak Season - Strength & Pump

Foundational Movements for Youth Wrestlers

First go through with the little guys, started slow, but they liked it!

Robert

Great for a quick after school workout with the kid!

Youth Home Workout - zero equipment

Youth Wrestling Peak Season Day 1: Speed & Power

Great! My son was able to watch the videos and I was able to work him through pretty efficiently watching it prior to starting. State tournament is 5 days away!

Youth Wrestling Peak Season: Day 2 Strength & Endurance

Youth Wrestling: Peak Season Day 3 - Optional Conditioning

Youth S&C: How to Hinge/Broomstick Drill

Michael Soto

Tom Gillies

Raymond

W1/D1

W1/D2

W1/D3

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

Jacob

W2/D1

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.

W3/D3

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