Aye -Wall-en

Workout Lesson for The Asylum Project Youth Wrestling Team

Warm-Up (15-20 minutes)

Gymnastics/Wrestling Based Warm-Up

1. Light Jogging: 3 minutes around the mat.

2. Dynamic Stretching:

   • Leg swings (front and back).

   • Arm circles.

   • Hip rotations.

   • High knees.

   • Butt kicks.

3. Gymnastics Movements:

   • Forward rolls.

   • Split leg back rolls.

   • Bear crawl (forward and backward).

   • Frog hops.

   • Cartwheels (both sides).

4. Wrestling Drills:

   • Stance and motion drills (shuffling, shooting, sprawling).

   • Shadow wrestling.

Circuit Training (30-40 minutes)

Focus on Muscle Groups and Endurance for Wrestling

Circuit Stations (45 seconds work / 15 seconds rest)

1. Burpees: Focuses on explosive power and endurance.

2. Box Jumps: Improves explosive strength and agility.

3. Pull-Ups: Strengthens upper body for wrestling.

4. Squat Jumps: Enhances lower body power.

5. Battle Ropes: Develops grip strength and endurance.

6. Med Ball Slams: Works core and explosive power.

Repeat the circuit for 3-5 rounds depending on team fitness level.

Focus Area for the Week

Freestyle and Folkstyle Competitors

• Shadow Wrestling: Practice stances, movements, and transitions without a partner.

• Sprawling: Focus on quick reactions and defensive positioning.

• Set Ups: Practice penetration steps and shot setups.

Home Practice Drills:

• Penetration Step Drill: Practice the penetration step in front of a mirror or with a partner.

• Wall Sit: Hold for 30 seconds to improve leg strength and endurance.

• Plank: Hold for 30-60 seconds to enhance core stability.

Cool Down and Stretching (10-15 minutes)

Static Stretching:

• Focus on major muscle groups used during the workout (legs, back, shoulders).

• Hold each stretch for 20-30 seconds.

Note: Adjust the intensity and duration based on the team's age and fitness level. Ensure proper hydration and nutrition before and after the workout.