Wrestling Quickness Program
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Two point stance drill x 10 reps | XX | XX | XX | |||
| Two point stance drill x 10 reps | XX | XX | XX | |||
| Wrestlers Get Up x 10 reps | ||||||
| Turnovers 10 reps | XX | XX | XX | |||
| Hand-Eye Ball Drops 10 reps | XX | XX | XX | |||
| Take Downs 10 reps | XX | XX | XX | |||
| Wrestlers Get-Ups with resistance x 6 reps | XX | XX | XX | |||
| Underhand Throw with medicine ball x 5 reps | XX | XX | XX | |||
| Chest Pass with medicine ball 8 reps | XX | XX | XX | |||
| Backward Throw with med. ball 8 reps | XX | XX | XX | |||
| Power Drop with med. ball 8 reps | XX | XX | XX | |||
| Three point stance with hurdle jump 5 reps | XX | XX | XX | |||
| Take Downs with resistance cord x 5 reps | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
[ pdf ] [ Excel ]
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