Advanced Bodyweight Workout

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Advanced Bodyweight Workout
(C) Wrestling Performance LLC - All Rights Reserved
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About Steve Preston and Workouts for Wrestlers
Steve Preston, M.Sc., is a Strength and Conditioning coach in Virginia, author of
Ultimate Wrestling Strength, a contributing author to Wrestling USA magazine, and a 16
year Physical Education Specialist with Virginia Beach City Public Schools.
With Workouts for Wrestlers Iʼve put together short, quality strength and conditioning
workouts for wrestlers and coaches, to do at home or at the gym with minimal
equipment. Each program is 4 weeks long because changing your program after 4
weeks maximizes strength and conditioning gains, while minimizing injuries. Each
workout is specialized to improve a specific aspect of your wrestling needs.
Steve has worked along side some of the best trainers, coaches and strength athletes
in the world over a 30 year period. He continues to study the latest training,
supplementation, and nutrition research that will help wrestlers and mixed martial artists
improve their strength, speed, power and conditioning on the mat or in the ring.
Steveʼs websites include:
www.UltimateWrestlingStrength.com - A complete year-round training system for
wrestlers of all ages. Preseason, Inseason and Offseason programs for youth through
college wrestlers. This is the number 1 rated program for wrestlers in the world.
www.UltimateWrestlingPower.com - This program is a bodyweight only program for
wrestlers and teams to use. It can be done anywhere with minimal equipment. Itʼs
designed to increase strength and power as well as function on the wrestling mat.
www.WrestlingPerformanceKit.com - Everything a wrestler, coach or parent needs to
get started on the right path with wrestling training and nutrition. Comes with a training
guide of workouts, a cookbook, meal plans and more.
www.WrestlingConfidence.com - A complete mental toughness training course for
wrestlers to develop mental strength for wrestling. This program is with Brian Cain,
former mental training coach to George “Rush” St. Pierre.
www.WrestlingPerformance.com - Steveʼs private membership site with hundreds of
articles, workouts, meal plans, interviews, videos that canʼt be seen anywhere else.
Plus, Steve will answer all your questions regarding workouts and nutrition in the
members-only forum.
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Disclaimer:
You must get your physicianʼs approval before beginning this exercise program.
These recommendations are not medical guidelines but are for education purposes
only. You must consult your physician prior to starting this program or if you have any
medical condition or injury that contraindicates physical activity. This program is
designed for healthy athletes who have passed all physicals related to sports and
activities.
The information in this report is meant to supplement, not replace, proper exercise
training. All forms of exercise and training programs pose some inherent risks. The
author, editor and publisher recommend that all readers who embark on this program
know their physical limitations. Before practicing the exercises and program in this
book, be sure your equipment is properly secured, maintained and in working order.
Donʼt lift heavy weights if you are alone, without sufficient spotting, inexperienced, tired
or injured. Be sure to learn proper form on all exercises with the support of a qualified
trainer or coach. Always ask for instruction and assistance when lifting. Always warm
up prior to each workout and each exercise within your workout.
Consult your physician before starting any exercise or nutrition program. If you are
taking any medications, you must consult your physician prior to beginning any exercise
program, including any of the workouts in the Workouts for Wrestlers program. If you
experience dizziness, shortness of breath, or lightheadedness stop exercising
immediately, and consult a physician.
Copyright (C) 2011 and beyond Wrestling Performance LLC
(C) Wrestling Performance LLC - All Rights Reserved
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10 Rules of Strength Training for Wrestlers
1) Donʼt ever perform an exercise unless you are properly instructed on how to do it
first. Start light and develop a healthy movement pattern before adding weight.
2) Donʼt ever perform an exercise that hurts. Listen to your body. Some exercises
work for some people but not for others. There are always alternative exercises for
each of my programs. Just ask me on the Wrestling Performance forum for
substitutions at www.WrestlingPerformance.com.
3) If in doubt, go light. You canʼt force growth and strength. The first week of any
program is meant to give you a neuromuscular connection. Go through the motions
with lighter weight, than work up in weight accordingly.
4) If you feel sore, tired or burnt out, take an extra day or two of rest. The key is to
prevent overtraining from occurring. You only have so much energy in your tank, and
you canʼt use it up and still expect to get stronger. Moderation is best.
5) Use a spotter for heavy training. Never perform a Squat or Press of any kind without
proper spotting.
6) Wrestling is a sport that requires aggression, channeled properly with precision
technique. Treat your strength training the same way. Throwing weights around
while screaming and yelling is a waste of energy... and it makes you look foolish.
7) Donʼt over-aerobicize. In other words, donʼt do more cardio than strength training, or
you will lose muscle.
8) Never skip a warm-up. Your muscles need to loosen up prior to each exercise within
a workout or before wrestling.
9) Change up your training after 4 weeks. You will get stronger, plus youʼll avoid the
nagging injuries (such as tendonitis) that occur by doing the same thing repetitiously.
10) Be sure youʼre cleared to train by a doctor before starting any exercise or nutrition
program.
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Advanced 4 Week Bodyweight ONLY Workout for Wrestlers Guidelines
Disclaimer: See your physician before starting any exercise or nutrition program. You
must pass your sports physical and have your doctorʼs approval first.
• Perform this program for 4 weeks then switch to another Workouts for Wrestlers
workout.
• Train 5 days per week. Perform conditioning workouts on off days.
• Pairs of exercises (i.e. 1A and 1B) constitute “Supersets”.
• The 3-digit number beside each exercise represents the lifting tempo.
- i.e. Squat - The number is 3-0-2. Take 3 seconds to lower into the bottom of the squat,
and without pausing, push the weight back to a standing position in 2 seconds or less.
• Finish each workout with stretching for the tight muscle groups only.
• Start every workout with this warm-up circuit.
Warm-up Circuit
• 2xʼs through the circuit. Use a 1-0-1 tempo for each exercise.
• Rest 30 seconds between circuits.
Jumping Jacks (10 reps)
Pushups (10 reps)
Combat Squat (10 reps)
Cross Crawl (10 reps per side)
One Leg Good Morning (8 reps per side)
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Advanced 4 Week Bodyweight ONLY Workout for Wrestlers Schedule
Day 1 - Workout A
• Warm-up Circuit
Superset #1
1A) 1-arm Medicine Ball Pushups or 1-arm Pushups - max reps (2-0-1)
• Begin with non-dominant side. Rest 15 seconds between arms. Move to 1B without
rest.
1B) 1-Leg Deadlift - max reps (2-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #2
2A) Towel Grip Chinups (weighted if possible) - 8 reps (2-0-1)
• No rest.
2B) Stability Ball Leg Curl - 20 reps (1-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #3
3A) Close Grip Medicine Ball Pushup - max reps (2-0-1)
• No rest.
3B) Underhand Bodyweight Rows - max reps (1-0-1)
• Rest 1 minute before repeating 2 more times for a total of 3 supersets.
Superset #4
4A) Medicine Ball Single Leg Pike - max reps each leg (2-0-1)
• No rest
4B) Spiderman Pushups - 10 per side (1-0-1)
• Rest 30 seconds before repeating 2 more times for a total of 3 supersets.
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Advanced 4 Week Bodyweight ONLY Workout for Wrestlers Schedule
Day 2 - Bodyweight Circuit Conditioning
• Warm-up Circuit
• Advanced Bodyweight Conditioning Circuit
- Do exercises 1-4 with no rest in between.
- Rest 1 minute.
- Do exercises 5-8 with no rest in between.
- Rest 1 minute.
- Repeat 2 more times.
1) 1-Leg Burpees (10 reps)
2) Decline Pushups (30 reps)
3) Bodyweight Squats (30 reps)
4) Mountain Climbers (12 reps per side)
5) Burpee/Jumping Squats (12 reps)
6) Elbow to Instep Lunge (15 reps per side)
7) Bodyweight Rows (15 reps)
8) Pushups (30 reps)
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Advanced 4 Week Bodyweight ONLY Workout for Wrestlers Schedule
Day 3 - Workout B
• Warm-up Circuit
Superset #1
1A) 1-Leg Bench Squats - max reps each leg (2-0-1) warmup
• Start with non-dominant side. Rest 15 seconds between legs. Move to 1B without
rest.
1B) Pushup on Medicine Ball and Stability Ball - max reps (2-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
2A) Partner Assisted Glute/Ham Raise - max reps (3-0-1)
• No rest.
2B) Inverted Towel Row - max reps (1-0-1)
• Rest 30 seconds and repeat 2 more times for a total of 3 supersets.
3A) 1-Leg Twisting Box Jump - 8 reps each side (1-0-1)
• No rest.
3B) Medicine Ball Explosive Situp - 10 reps (1-1-2)
• Rest 30 seconds and repeat 2 more times for a total of 3 supersets.
4A) 1-Leg Deadlift - max reps (1-1-1)
• No rest.
4B) Side Plank - 60 seconds
• Rest 30 seconds and repeat 2 more times for a total of 3 supersets.
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Advanced 4 Week Bodyweight ONLY Workout for Wrestlers Schedule
Day 4 - Conditioning Circuit
• Warm-up Circuit
• Stationary Bike Warm-up - 5 minutes at a moderate pace.
• Jump Rope (60 seconds fast)
• Without rest, do 15 Burpees
• Rest 1 minute before moving to Interval #2
• Jump Rope (60 seconds fast)
• Without rest, do a Side Plank (30 seconds per side)
• Rest 1 minute before moving to Interval #3
• Jump Rope (60 seconds fast)
• Without rest, do 20 bodyweight squats.
• Rest 1 minute before repeating intervals 1-3 more times each.
• Cooldown for 5 minutes.
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Advanced 4 Week Bodyweight ONLY Workout for Wrestlers Schedule
Day 5 - Workout C
• Warm-up Circuit
Superset #1
1A) Close Grip Pullups - 8 reps (1-0-3)
• Rest 1 minute before moving to 1B
1B) Crossover Stepups - 10 reps each side (1-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Superset #2
2A) Wheelbarrow Pushup - 20 reps (1-0-1)
• No rest.
2B) Physio-Ball Hip Twist - 20 reps each side (1-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 supersets.
Triset #3
3A) Towel Bodyweight Rows - max reps. (1-0-1)
• No rest.
3B) Box Jumps - 6 reps (1-0-1)
• No rest.
3C) Mountain Climber - 12 reps per side (1-0-1)
• Rest 1 minute and repeat 2 more times for a total of 3 tri-sets.
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Exercise Pictures - Warm-up Circuit
Jumping Jacks
Pushups
Combat Squat
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Cross Crawl
1 Leg Good Morning
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Exercise Pictures - Program
1 Arm Medicine Ball Pushup
1 Leg Deadlift
Towel Chinups
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Stability Ball Leg Curl
Close Grip Medicine Ball Pushup
Underhand Bodyweight Rows
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Medicine Ball 1 Leg Pike
Spiderman Pushups
1 Leg Burpees
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Decline Pushups
Bodyweight Squats
Mountain Climbers
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Elbow to Instep Lunge
1 Leg Bench Squat
Pushup on Stability Ball and Medicine Ball
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Partner Assisted Glute Ham Raise
1 Leg Twisting Box Jump
Medicine Ball Explosive Situp
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Side Plank
Close Grip Pullups
Crossover Stepup
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Wheelbarrow Pushup
Physio Ball Hip Twist
Towel Bodyweight Rows
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Box Jump
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How To Get Dozens of Advanced, Strength Building, Speed
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Now you can get a ton of strength, speed and conditioning workouts. I’ve put together
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The Wrestling Performance Membership is a one year membership allowing you to
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Get cutting-edge training and nutrition information
You’ll also get access to the members-only forum where you can interact with Steve
Preston, and get your wrestling strength and nutrition questions answered...
“Steve Preston's presentation on nutrition and strength training concepts was absolutely
essential for our wrestling program. He succinctly explained to our audience of coaches,
athletes and parents how to best "cut weight," (if desired) while continuing to maintain
and even enhance an individual's strength.
Manheim Township Wrestling Coaching Staff Lancaster, PA
"Steve without a doubt you have helped fine tune my skills, Im one of Team N J s
National Coaches on our way out to Fargo, In life Im a real Trainer, my primary Client is
Kelly Ripa of Rigis and Kelly, I have used your Tips in Cliinics and reshaped my Wrestlers
Physiques and thinking like you would not believe, Job well done!
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