Takedowns
* Neutral Positioning
* Arm & Head Positioning
* Hand Fighting
* Arm Drags & Arm Clears
* Set Ups - Head Snaps, Push &
Pulls
* Penetration Double Leg
Attacks
* Inside-Step Single
Leg
* Outside-Step Single
Leg
* Finishing The
Single Leg
* High-Crotch To a
Double
* Duck Under
* Head Outside Single
* Single Leg Sweep
* Fireman's Carry
* Underhook Series
* The Over Under Series
* Russian Tie Series
* Foot Sweeps
Neutral Defense
Fight Off Single Leg
* Head-Lock
Trip off Single
* Fight Off
Double Leg
* Lat-Throw off Double
* Block &
Snap-Defending Shots
* Head Snap to
Pancake
* Head & Arm
Series
* Head & Arm to
Pancake
* Head & Arm
Shuck-By
* Head & Arm to
Cradle
* Cement Job &
Mixer
* Whizzer
& ¾ Nelson
* Trap Head
Tight Waist Hi-Leg
* Trap Head - Spilatal
Top
Position
*
Top-Set Position
* Tricep &
Ankle
* Bump to
Tight-Waist
* Two on One Hi-Leg Turk
* Two on One Tilt Series
* Half Nelson
* Bar Arms
* Bone to Bone
* Leg Series
* Counter
Stand-Up
* Riding - Stay w/
Hips
* The Claw & Spiral
Ride
* Cradle
Series
Bottom Position
* The Stand Up
* Sit Back Series
* Switch
* Granby / Peterson
* Fight Off
Half Nelson
* Leg Counters
* Bar Arm
Counters
*
Fight Off Back
Mental Prep
Physical Needs
Wrestling T Shirts
Session A
Big 5 Muscle Group Circuit Rotations
Warm Up the body with a 5 Minute Walk
Then Stretch Hamstrings & Quadriceps (see Illustrations below)
LEGS
Lunge
Muscles Trained:
Quads, Hamstrings, Glutes.
Directions: Begin with
left foot in a forward step position. Dip back knee downward as the forward knee
flexes to lower the body in a slow controlled motion. Before back knee touches
the floor - reverse directions raising the body back to start position.
Cautions: Do not bang the back knee by going down too far. Do not over-extend
the forward knee too far ahead of the toe underneath it.
BACK
Dumbbell One Arm Row
Muscles Trained: Lats,
Rhomboids.
Directions: With knee
and hand on bench reach down grasping dumbbell with palm facing the bench. Begin
lift by flexing at the elbow joint raising the weight to chest level. Pause and
return weight the same path without resting the weight at bottom. Repeat
movement until completing desired number of reps.
Caution: Do not bounce weight downward too quickly.
CHEST
45° Push-Ups
Muscles Trained: Pectoralis Major (Chest)
Directions: Place hands palms down & shoulder width apart on a counter top or
sturdy non-slip table. Walk feet back aprox. 2 feet shifting weight to the toes
and balls of your feet. Begin exercise by flexing the elbow joints (while
keeping body straight) slowly lowering your chest to the edge of the table.
Press outward lifting back to start position and repeat until reaching the
desired number of reps.
Cautions: Wear non-slip shoes on a non-slip floor.
Options: The lower the table (degree) the more resistance the chest must
handle.
SHOULDERS
Dumbbell Lateral-Raise
Muscles Trained: Medial
deltoids.
Directions: Standing (or
sitting option) grasp dumbbells with palms facing midline of the body. Lifting
outwards (laterally) until reaching shoulder height. Pause at the peak and
return in a slow controlled motion. Repeating movement until reaching the
desired number of reps.
Options: Seated version.
ABS
Abdominal Curl Ups
Muscles Trained: Abdominals
Directions: Lying on
your back with knees bent and feet flat. Lightly place hands behind the neck
with interlaced fingers. Begin lift by flexing the abdominals to curl your
shoulder blades up and off the mat. Return slowly and repeat lift until reaching
desired number of reps.
Options: Cross arms on chest to make easier, Reach arms forward for easiest
option.
REPEAT This 5 Exercise circuit
(as your body becomes more conditioned) for up to 4 total rotations
Final Stretch - Hamstrings &
Quadriceps (see Illustrations below)
Session B
Super 7 Muscle Group Circuit Rotations
Warm Up the body with a 5 Minute Walk
Then Stretch Hamstrings & Quadriceps (see Illustrations below)
LEGS
Squats – Leaning on Ball or Reach &
Squats
Muscles Trained:
Quadriceps, Hamstrings, Glutes.
(to see depisted with weights scroll down)
Directions: With
Exercise-Ball place between lower back and sturdy wall. Make sure you are on a
non-slip floor and step out one foot length away from the wall while leaning
against the ball. Begin exercise by flexing at the knees, lowering your body by
rolling down the wall with the ball. Stop and hold movement when your thighs
reach a parallel position with the floor. Hold momentarily and press back
upwards until just before knee joints lock out. Repeat movement until you reach
the desired number of reps.
Cautions: Keep balanced in the center of the ball once you lean your weight back
into it. Wear non slip shoes and use a non slip floor.
Options: Without ball – Get shoulder width stance Outstretch arms to increase
balance - as you lower your body to squat position. Hold momentarily at lower
end of the movement and press back upwards until just before knee joints lock
out. Repeat movement until you reach the desired number of reps.
BACK
Seated Row Backs
Muscles Trained: Lats,
Rhomboids, Rear Delts.
Directions: Seated
position with chest over the knees reach arms to the floor grasping dumbbells
with palms facing the back. Begin lift flexing at the elbows to pull the weights
upward stopping at chest level. Pause at peak of movement and lower back the
same path - repeating movement before weights rest. Continue to the desired
number of reps.
CHEST
DB Chest Press
Muscles Trained:
Pectoralis Major, deltoids, triceps.
Directions: Lying in a
supine (on Back) position with feet up at end of bench. Start with dumbbells at
chest level palms facing the back of the bench & elbows turned out. Begin lift
by extending at the elbow pressing weight upward over the chest. Pause
momentarily and return weights back the same path until just below chest level.
Continue reps until reaching desired number.
Caution: Stabilize on bench before beginning.
Options: Incline bench (for upper chest) Decline Bench (for lower chest).
SHOULDERS
Dumbbell Front Raise
Muscles Trained:
Deltoids
Directions: Seated
upright grasp both rungs of a single dumbbell with palms facing inward. With
arms locked at at the elbow joint begin exercise raising weight from waist level
upwards to eye level and pause momentarily. Return weight down in a slow
controlled motion. Before resting weight repeat upwards lift continuing exercise
until reaching the desired number of reps.
Options: Unilateral lift with a lighter weight in each hand, alternating sides.
BICEPS
Bicep Curls (Dumbbells)
Muscles Trained: Biceps.
Directions: Standing (or
sitting option) erect grasping dumbbells with palms facing inwards. Begin lift
flexing at the elbow joints curling palms upwards as you go. Pause at the peak
of the movement and return in a controlled motion. Repeat until reaching desired
number of reps.
Options: Seated curls, alternating curls.
TRICEPS
Overhead-DB-Extensions
Muscles Trained: Triceps.
Directions: Seated upright grasping top rung of dumbbell with both hands
behind the neck. Begin lift by extending the elbow joints pressing weight
upwards (tucking chin to chest to avoid hitting head). Pause and return to
starting position and repeat movement until reaching the desired number of reps.
Options: Unilateral lifts - one arm at a time using a lighter weight and
stabilizing elbow with non-exercising hand.
ABS
Abdominal Curl Ups
Muscles Trained: Abdominals
Directions: Lying on
your back with knees bent and feet flat. Lightly place hands behind the neck
with interlaced fingers. Begin lift by flexing the abdominals to curl your
shoulder blades up and off the mat. Return slowly and repeat lift until reaching
desired number of reps.
Options: Cross arms on chest to make easier, Reach arms forward for easiest
option.
REPEAT This 7 Exercise circuit (as your body becomes more conditioned) for up
to 4 total rotations
Final Stretch - Hamstrings &
Quadriceps (see Illustrations below)
________________________________________________________________
Stretch Hamstrings & Quadriceps
Hamstring Stretch:
Directions: Lying on your back with knee
bent and foot flat of non-stretching leg. Lift leg to be stretched grasping with
both hands behind the knee lifting straight leg until point of tension. Hold
stretch for 20 seconds and repeat on other leg.
Quadricep Lying Mat Stretch:
Directions: Lying on your side with
bottom knee bent for support and balance. Grasp the top of the upper foot and
gently stretch the heel towards the buttocks, holding at point of tension. Hold
stretch for 20 seconds and then roll to other side and repeat on opposite leg.