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