Name: Playbook - Coach Myers - Youth Wrestling - Early Season Workout #2
Uploaded: 2024-02-18T22:00:07.960Z
Duration: 45 min
Description: Youth Wrestling - Early Season Workout #2

Med Ball Rotational Throws - 3 x 8/8

DB Step Ups - 3 x 5/5
Renegade Rows - 3 x 5/5
Towel Arm Blaster - 3 x 10 each

Injury prevention circuit: 3 rounds
Reverse Hyper w/band - 10
Band pull a parts - 20
Seated hamstring Band Curls - 20
KB Wrist Rotations - 20
Neck 3 way - 10 each

- Stand with your side several feet away from a partner
- Hold a medicine ball with both hands in an athletic stance
- Begin by rotating your shoulders away from your partner or wall winding up in preparation for the throw
- Immediately reverse direction, turning your shoulders and releasing the ball to your partner as fast as you can
- Receive the ball on the toss back and repeat the exercise for the desired number of repetitions
- Complete desired reps then repeat on the opposite side

Med Ball Rotational Partner Pass

- Start a few inches away from the bench or box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Keep your chest up (avoid leaning forward) as you step up onto a bench or plyo box
- Bring first foot down, then second foot and repeat on opposite side

(R+L= 1 rep)

DB Step Ups

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Renegade Rows

Partner up and one person performs curls while the other does tricep extensions. Match each other’s resistance for 10 reps each then switch positions.

Towel Arm Blaster

Injury prevention circuit: 3 rounds
Reverse Hyper w/band - 10
Band pull a parts - 20
Seated hamstring Band Curls - 20
KB Core Passes - 20
Neck 3 way - 10 each

This is a great reverse hyper variation using the GHR. You can lay over an elevated bench but this set up works best.

Reverse Hyper with Bands

- 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

Loop a mini band around a pole or low rack. 
Sit on the edge of the Plyo box and place both feet in the band. 
Perform a leg curl in a swift fashion. 
Sitting further away from the post will increase the resistance.

Hamstring Band Curls - Youth

Keep core tight and hips extended as you pass the KB around your back.

Core KB Passes

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

Neck Band 3 Way

Youth Injury Prevention Circuit

Youth Wrestling - Early Season Workout #2

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 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 Workout #2

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