Coach's Notes

In order to be a solid wrestler I believe a fair portion of your training must be done independently of the team (either solo or with a buddy).  These are two work outs that I have used in the past that have seen proven results with my wrestlers.

 WORK OUT #1:

Warm up - Jog twenty minutes (visualize your style of wrestling, see yourself doing all the things you need to, and standing on top of a podium in victory).

 STRETCH!!!!!! 

Sprints - Since the state tournament is currently set up where you wrestle 3 matches at most each day, I want you to sprint three matches worth of time. Break it up into to three sets of six minutes.  Three times you sprint for two minutes with 20 seconds rest in between. After you have done three take a two minute break and then do it a second time, then take another two minute break and do it one last time. Cool Down - walk for two minutes to get control of your breathing.   

STRETCH

WORK OUT #2:

This work out is based on coordination and strength.   

For this work out you need a jump rope. Jump rope for twenty minutes.

 Do twenty one push ups followed by twenty one sit ups.  Alternate between push ups and sit ups and go down by three's.  For example: 21 push ups, 21 sit ups, 18 push ups, 18 sit ups, etc. etc.

When you get to one hold the push one inch off the ground as long as you can.  On the last sit up hold a leg lift position with your feet six inches off the ground as long as you can.   

Then jump rope for another 20 minutes. 

As you get comfortable with this work out you can add to the difficulty by going down by two's and eventually by one's.

ALSO MAKE SURE ALL OF YOU ARE USING A HAND GRIP OR TENNIS BALL TO STRENGTHEN YOUR GRIP.  SQUEEZE THE GRIP OR BALL THREE SETS OF FAILURE EACH HAND TWICE DAILY.

 Always train and visualize the best in you, I know it is here you just need to learn to bring it out through training your body and your mind.

 Any questions email me,

Coach Knutson