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Wrestling Workout

Author Matt SchmitzFitness Level BeginnerType Sport Specific
Days in Plan 4 Days Rest Between Sets:
N/A Sports Specific
Duration60 Min per session


A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Shuttle Run Exercise Picture 1. Shuttle Run
Duration: 15 Min Intensity: 65%
Day 1 - Lower Body
Walking Lunges Exercise Picture 1. Walking Lunges
Sets: 3Reps: 15
Notes:BW
Front Squats Exercise Picture 2. Front Squats
Sets: 3Reps: 15
Lunges Exercise Picture 3. Lunges
Sets: 3Reps: 15
Notes:BW
Leg Curl or Hamstring Curl Exercise Picture 4. Leg Curl or Hamstring Curl
Sets: 3Reps: 15
Leg Extension Exercise Picture 5. Leg Extension
Sets: 3Reps: 15
Standing Calf Raises Exercise Picture 6. Standing Calf Raises
Sets: 3Reps: 15
Notes:BW
Step Ups Exercise Picture 7. Step Ups
Sets: 3Reps: 15
Notes:BW
Day 2 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 15 Min Intensity: 80%
Day 2 - Upper Body
Machine Bench Press(Vertical Press) Exercise Picture 1. Machine Bench Press(Vertical Press)
Sets: 3Reps: 15
Dips Exercise Picture 2. Dips
Sets: 3Reps: 15
Dumbbell Bent Over Row Exercise Picture 3. Dumbbell Bent Over Row
Sets: 3Reps: 15
Lat Pulldown Exercise Picture 4. Lat Pulldown
Sets: 3Reps: 15
Machine Flyes (Pec Deck) Exercise Picture 5. Machine Flyes (Pec Deck)
Sets: 3Reps: 15
Machine Military Press (Shoulder Press) Exercise Picture 6. Machine Military Press (Shoulder Press)
Sets: 3Reps: 15
Tricep Kickbacks Exercise Picture 7. Tricep Kickbacks
Sets: 3Reps: 15
Reverse Grip Chinups Exercise Picture 8. Reverse Grip Chinups
Sets: 3Reps: 14
Barbell Curls Exercise Picture 9. Barbell Curls
Sets: 3Reps: 15
Push Up Exercise Picture 10. Push Up
Sets: 3Reps: 25
Day 3 - Plyometrics
Jump Rope Exercise Picture 1. Jump Rope
Sets: 3Reps: 50
Double Stair Jumps Exercise Picture 2. Double Stair Jumps
Sets: 3Reps: 12
High to Low Medicine Ball Twists Exercise Picture 3. High to Low Medicine Ball Twists
Sets: 3Reps: 12
Double Knee Jumps Exercise Picture 4. Double Knee Jumps
Sets: 3Reps: 12
Clap Push Up Exercise Picture 5. Clap Push Up
Sets: 3Reps: 12
One Foot Box Jumps Exercise Picture 6. One Foot Box Jumps
Sets: 3Reps: 12
Seated Twists Exercise Picture 7. Seated Twists
Sets: 3Reps: 12
Side Box Jumps Exercise Picture 8. Side Box Jumps
Sets: 3Reps: 12
Day 3 - Whole Body
Day 4 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Wrestling Basics

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