The What it Takes Series

By Katie Downing

What it takes to excel in wrestling is a love of work, the will to expect more of oneself, and the drive to seek out new ways to push oneself above and beyond the workload that only gets a wrestler through the day.  This series is designed for wrestlers who desire a little extra training to reach that next level.  Some of these workouts are meant to be supplements to practices or team lifts.  They can be done by a group of wrestlers during the season.  Some of these stand on their own as workouts, and are meant to be almost the equal of team practices.  Wrestlers can use these as a way to keep up their training over the summer when practice schedules are relaxed, or when they are traveling.  All of these workouts are designed to require little or no equipment.

Workout #5

Platform Drills

This workout is a plyometric workout, designed to develop speed (how long it takes to finish an exercise/pace), agility (how long it takes to change from one exercise or direction to another), and quickness (how long it takes to go from stationary position to motion).  This is a good drill to add as a part of your regular routine a few times a week before a wrestling practice or lift, or before runs or cardio workouts.

Platform Drills-use platforms if your weight room has them, or you can use a 4-6 inch box, or the bottom step of a staircase

-foot taps: stand straight in front of the platform, and simply tap one foot at a time up on the platform, as soon as one foot touches the ground, the next foot begins to move up to tap the platform

-do as many as you can within 10 seconds, 3 times in a row with short breaks

-step ups: simply step up onto the platform, starting with your right foot each time for 10 seconds, then with no break, do another 10 seconds starting with your left foot each time

-do 2 sets (right foot, left foot, break, right foot, left foot)

-forward speed hops: feet together, hop on and off the platform as fast as possible

-do 3 sets of 10 seconds each, with short breaks in between

-lateral speed hops: feet together, stand sideways and jump on and off of the platform laterally as fast as possible

-do 2 sets facing one direction 10 seconds each, and 2 sets facing the other direction

-carioca: stand sideways, with your left foot closest to the platform, cross your right foot over your left to step onto the platform, step your left foot up, cross your left foot across your right foot to step down, step your right foot down-just like you carioca on flat ground

-do 2 sets starting with your left foot closest to the platform for 10 seconds each, and 2 sets with your right foot closest to the platform