Wrestling Conditioning Circuit: 3 Rounds 5 Stations

Dustin Myers

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Coach Dustin Myers is coming to you live from the Ohio Regional Training Center at Ohio State.  Today he is bringing to you the Wrestling Conditioning Circuit Of The Week.  This weeks circuit is 3 rounds of 5 stations for 1 minute each with about 15 second transitions in between stations.  The first one is an AirDyne sprint for 10 seconds easy then 10 seconds sprint.  Do this 3 times.  Then you will go to bumper plates for a plate pinch hold.  Make sure you stand up nice and tall, make sure you don't grab the lip of the plate rather get a good clamp pinch on it for 1 minute.  After 1 minute plate pinch, you have sledgehammers for 1 minute.  Make sure when you slam the hammer down to breath out, swing hard, make sure it's a dynamic movement meaning don't just pick up the hammer and drop it.  Next is heavy med ball front lock back lunges alternating sides with each rep for 1 minute.  Then you will finish up with a plank hold.  Think of the plank as almost your active recovery.  As soon as you finish your plank, you will have 15 seconds to get back on the AirDyne sprints.  Give this Wrestling Conditioning Circuit a try and let us know what you think!

 

3 Rounds 5 Stations

AirDyne Sprints: 10sec easy/10sec sprint for 1 minute

Bumper Plate Pinch Hold: 1 minute

Sledgehammer Slams: 1 minute

Heavy Med Ball Back Lunge: Alternate Legs 1 minute

Plank Hold: 1 minute

*15sec then back on AirDyne Sprints

 

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