Name: Playbook - Coach Myers - Youth Wrestling: Early Season Full Body Strength
Uploaded: 2024-02-18T22:00:07.955Z
Duration: 45 min
Description: Youth Wrestling: Early Season Full Body Strength

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

John

1. Box Jumps - 3 x 5

2. deadlift - kettle bell or barbell - 4 x 3
3. Towel Pull Ups - 3 x 5-8
4. Single arm DB Press - 3 x 8/8
5. Circuit: 3 rounds. 
Med Ball Slam - 10
Farmers Carry - 50m

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jump - Youth

Stand with the KB directly between your feet. 
Assume a stance wider than shoulder width. 
Hinge slightly and sit back as you reach for the KB. 
Stand up and extend your hips to the KB.

KB Deadlift - Youth

- Get tight to the bar with a wide stance and squat down and grab the bar (arms inside of legs) with an over/under grip
- Keep your back flat and abs engaged as you pull the weight off the ground, pushing your hips to the bar as you stand up
- Lower the weight under control to the starting position, or on max effort single reps, drop the weight after locking out at the top

Sumo Deadlift (youth)

- Drape a rolled up towel or piece of rope over a pull up bar
- Pull towards your chest and lean back slightly as you pull

Towel Pull Ups

- Begin by lying supine on a flat bench with one dumbbell above your chest
- Lower the dumbbell to chest level 
- As you press the weight, keep your lats engaged so your elbow doesn’t flare out
- Keep your hips in contact with the bench and your feet flat on the ground, do not dance around
- Complete desired reps then repeat on the opposite side

DB Single Arm Bench Press

Circuit: 3 rounds. 
Med Ball Slam - 10
Farmers Carry - 50m

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Med Ball Slam

- 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

Circuit

Youth Wrestling: Early Season Full Body Strength

The Posterior Chain 500

Youth Peak Season Workout 1

3 Home Exercises for Youth Wrestlers

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.

Youth Wrestling: Early Season Full Body Strength

Community

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