Name: Playbook - Coach Myers - Youth Wrestling: Peak Season Day 3 - Optional Conditioning
Uploaded: 2024-02-18T22:00:08.004Z
Duration: 20 min
Description: Youth Wrestling: Peak Season Day 3 - Optional Conditioning

Day 3: Optional Conditioning work out

Circuit: 3-5 rounds
Rope Climb - 1
Sled Drag - 75 feet OR Sled Drag alternative for 30 seconds
Stance Motion w/ med ball slam - 1 minute
- 1 minute rest -

Circuit: 3-5 rounds
Rope Climb - 1
Sled Drag - 75 feet OR Sled Drag alternative for 30 seconds
Stance Motion w/ med ball slam - 1 minute
- 1 minute rest -

- Start by sitting on the ground and climb the rope hand over hand
- Never let either arm get fully extended

- Beginner: wrap your legs around the rope to assist

- Intermediate: Do not use your legs

- Advanced:  Sit in an L-Sit the entire time with your legs straight out in front of you

Rope Climb - Legless

- 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

- 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)

Stance motion with good lateral movement, complete med ball slams every 5-15 seconds as you move around.

Stance Motion + Med Ball Slams

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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.

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