Name: Playbook - Coach Myers - Youth Wrestling Peak Season: Power & Endurance
Uploaded: 2024-02-18T22:00:07.968Z
Duration: 45 min
Description: Youth Wrestling Peak Season: Power & Endurance

[Warm Ups]
Band Pull Thru - 50 reps
Band Row - 50 reps
Shoulder Mobility
Slant Sled ISO Hold - 1 minute

[Power/Speed]
Weighted Box Jump - 3 x 3
Kneeling Sprint Excels - 3 x 2/2
Rotational Med Ball Slam - 3 x 4/4

[Strength Speed]
Sumo Deadlift - 3 x 3
OR 
KB Squat (for less experienced lifters) - 3 x 6

[Endurance Circuit] 2 rounds
Rope Climb - 1 
Sled Push - 75ft
Sled Drag - 75ft
Med Ball Bodylock Carry - 1 minute

- Loop the band low on the rack, strangely the band and hold the opposite end in both hands
- Begin the movement by bending at the waist and pushing your hips back towards the rack 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Band Pull Thru

Use a band to perform rows.
Concentrate on scapular retraction.

Band Row

Start laying prone with arms out in front in a V. Lift arms with thumbs up 10 times, thumbs down x 10, arms bent at 90° x 10, then Superman press x 10

Shoulder Mobility Routine

- 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

Start on one knee and the opposite hand raised. Immediately turn and drive off the “far leg”. The goal is to explode into the first step, stay low, then decelerate. It is a short 2 second burst of just a few steps to improve change of direction and reaction time.

Kneeling sprint excel

- Grab a medicine ball with both hands and hold it at your waist, feet shoulder width apart
- Rotate the ball clockwise up overhead and then slam it down against the ground
- Repeat the motion rotating the ball counter clockwise for the slam

Med Ball Rotational Slam

- 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)

Have your youth wrestler hold KBs or DBs in each hand.
Perform a squat with a 3 second negative then explode up on each rep

Youth KB Squats

2 rounds:

Rope Climb - 1 
Sled Push - 75ft
Sled Drag - 75ft
Med Ball Bodylock Carry - 1 minute

- 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 at arm’s length
- Grip each bar with one hand either with your arms straight or elbows flexed
- Hinge at the waist keeping your spine neutral and your chest/head up
- Drive your feet into the floor to push the sled forward
- Place one foot in front of the other in a sprint

Sled Push/Sled Sprint

- 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 medicine ball in a body lock
- Keep your chest up and back straight as you walk for the prescribed distance or time

Med Ball body lock Carry

Youth Endurance Circuit

- Hold the handles of the straps, a partner holding the other end
- Walk forward against the resistance given by your partner

Sled Push (No Equipment Alternative)

- 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)

Youth Wrestling Peak Season: Power & Endurance

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 - 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 Peak Season: Power & Endurance

More workouts from Coach Myers