Tuesday I don’t lose day

Written By Treston Devers

AWOL: TUESDAY - February 18, 2025

Welcome back, ANIMALS! Today we're focusing on building explosive lower body strength to dominate on the mat.

WORK OUT LINKS

  • Barbell Back Squats

  • Romanian Deadlifts (RDLs)

  • Single Leg Box Jumps

  • Kettlebell Swings

  • Explosive Lunges

STRENGTH

Focus: Lower body power and explosiveness

Workout: Heavy Lifting Regime (4 sets each)

  • Barbell Back Squats: 4x5 @85% 1RM

  • Romanian Deadlifts (RDLs): 4x8 @75% 1RM

  • Goblet Rear-Foot-Elevated Split Squats: 3x6 each leg

  • Single Leg Box Jumps: 4x5 each leg

Supplementary exercises:

  • Kettlebell Swings: 3x12

  • Explosive Lunges: 3x6 each leg

  • Windshield Wipers: 3x8 each side

WRESTLING TECHNIQUE FOCUS

Explosive Takedowns:

  • Practice penetration steps for 2 minutes

  • Drill single and double leg takedowns (3 rounds of 1 minute each)

  • Work on shot setups and fakes (2 rounds of 2 minutes)

CONDITIONING

  • Circuit Training: 3 rounds, 45 seconds work, 15 seconds rest

    • Squat Jumps

    • Burpees

    • Mountain Climbers

    • Prowler Push (or substitute with Bear Crawls if no equipment)

  • Tabata Finisher: 4 minutes

    • 20 seconds Band Power Steps

    • 10 seconds rest

    • Repeat

THE FOREVER TIPS

  • Warm-Up: Focus on dynamic leg stretches and light jogging

  • Hydration: Drink water between each exercise set

  • Technique: Emphasize explosive power in lower body movements

  • Recovery: Consider contrast therapy (alternating hot and cold) for legs post-workout

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

Treston Devers
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