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 #11

Swim Workout

Warm-up: 10-15 laps with breaks, down is one, back is two, etc.

            -with a partner, they swim down, when they get to the edge then you swim, when you get to the end, they go again, etc.

Kicks: line up along the side, hold onto the edge with your arms, straight leg kicks as fast as you can for 3 minutes, take a 30 second break, then kick for 3 more minutes

            -3 minute rest holding onto the edge of the pool

Tread water: tread water for 3 minutes, take a 30 second break, then tread for 3 more minutes

            -2 minute rest holding onto the edge

Pummel and hand fight: pummel and hand fight for position with a partner for 3 minutes, take a 30 second break, pummel and hand fight again for 3 minutes

            -1 minute rest at edge

Sprint: freestyle sprint intervals with a partner-they sprint down, when they get there you go, then them, then you, etc.  for 3 minutes, take a 30 second break, you and your partner go again for 3 minutes

            -3 minute rest at edge

6 minute finisher: swim freestyle for 1 minute, then breast stroke for 1 minute, backstroke for 1 minute, side stroke for 1 minute, butterfly for 1 minute, tread water for 1 minute-rest!