Name: Playbook - Coach Myers - Youth Wrestling Peak Season Day 1: Speed & Power
Uploaded: 2024-02-18T22:00:07.994Z
Duration: 45 min
Description: Youth Wrestling Peak Season Day 1: Speed & Power

Day 1: Speed and Stability

Warm up:
Band Pull Thru - 50 reps total 
Band Row - 50 reps total

Weighted Box Jump - 3
Stability Alternate to Crunch - 5/5
X 3 rounds

Lateral Hop with med ball - 8 per side
Snow Angels - 12
X 3 rounds

Band Resistant Sprints - 10 seconds
Warrior Twist - 5 per side
X 3 rounds

Med Ball slams - 50 reps for time

Prehab: 3 rounds
Reverse Hyper w/band - 10
Band Hamstring Curl - 25
Band Pull a parts - 20
Band Ys - 10

- 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

Weighted Box Jump - 3
Stability Alternate to Crunch - 5/5
X 3 rounds

- 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

Beginners start on all fours.
Advanced athletes start in push up position.
Lift one arm and the opposite leg.
Hold briefly then pull your knee across your body to the opposite elbow.
Repeat on the opposite side.

Stability Alternate to Crunch

Superset 1

Lateral Hop with med ball - 8 per side
Snow Angels - 12
X 3 rounds

Start on one leg and jump to the opposite leg as the med ball rotates down and towards that hip. Absorb your weight and pause briefly before jumping to the opposite leg.

Lateral Bound with Med Ball

Lay face down. 
Start with arms over head and rotate down to your sides.
Keep your head up and concentrate on squeezing the lats.

Snow angels

Superset 2

Band Resistant Sprints - 10 seconds
Warrior Twist - 5 per side
X 3 rounds

Use a band or strap to provide resistance around the athletes hips. Have them sprint, focusing on driving each step into the ground. Typically for short distances or time.

Band Resistance Sprints

Start in a push up position.
Pike up as you bring one hand cross body to the opposite foot.
Twist up and reach towards the ceiling with the same hand.

Warrior Twist

Superset 3

- 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

Prehab: 3 rounds
Reverse Hyper w/band - 10
Band Hamstring Curl - 25
Band Pull a parts - 20
Band Ys - 10

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

- Loop a band around a rack and behind each ankle
- Curl the band back, engaging your hamstrings

Band Hamstring Curls

- 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

- 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

Prehab - posterior chain + shoulders

Youth Wrestling Peak Season Day 1: Speed & Power

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

John

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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

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!

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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 Day 1: Speed & Power

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