Asylum Work Out Lesson

AWOL:

Welcome you ANIMALS.

This program is designed specifically for wrestlers, focusing on strength, conditioning, and wrestling techniques without the need for specialized weightlifting equipment. Each day’s workout includes links to instructional YouTube videos that demonstrate proper techniques, ensuring you maximize performance while minimizing injury risk.

Work out links.

• Diamond Push-Ups

• Lateral Lunges

• Broad Jumps: Frogger’s

• T-Push-Ups

• Russian Twists

Little Wreslters work out

Work out Routine: Final Countdown:

10-9-8-7-6-5-4-3-2-1 going for time or completion:

• Diamond Push Ups

• Lateral Lunges

• Froggers

• Russian Twists

Wrestlers weekly Focus

Shot Defense

Focus: Improve shot defense techniques.

STRENGTH

Focus: Increase explosive power and core strength.

The Elders

Workout: Heavy Lifting Regime
Perform 4 sets of the following for each exercise, focusing on form and heavier weights.

• Squats: 4 sets of 6 reps (focus on heavy weight)

• Romanian Deadlifts: 4 sets of 8 reps (slow tempo)

• Standing Military Press: 4 sets of 6-8 reps (heavy weight)

• Weighted Lunges: 4 sets of 10 reps (5 each leg)

Wrestling Technique: Work on defending against single and double-leg shots.

*If you don’t have practice watch single leg or double leg defenses. Run through the moves by shadow wrestling.

The forever Tips

• Warm-Up: Always start with a proper warm-up before workouts to prevent injury.

• Hydration: Stay hydrated throughout your training sessions.

• Technique: Focus on quality over quantity—prioritize form in both workouts and wrestling techniques.

• Listen to Your Body: Rest when needed and modify workouts according to your fitness level.

SHARing is caring so post your times below In the comment S.

Reference Back to see your progress.

Stay Strong, Stay COMMITTED! STAY INSANE!!! Because we are all a little MAD here at the ASYLUM! - Mad-Hatter aka Coach T