Wrestling Blogs - Nathan Clift

Monday, October 29, 2007
Wrestling Plan

4:00- 4:08 Jog

4:10 -4:25 Stretch

Neck Roll right Left
Neck side 2 side
Neck front to back

Wrist rolls RL
Wrist fingers up and down right and left

Arm swings forward and backwards
Roll Shoulders forwards and backwards

Arm across the chest, hold at elbow RL
Arm Behind the head hold at the elbow RL

Feet together touch toes
Spread feet down to the right down to the left
Hand against the wall Quad stretch
Calf stretch lean against wall

Sumo Stretch
Side lunge RL
Forward lunges

Sit on your butt
Butterflies
Spread legs Down to the Right
Spread legs Down to the Left
On knees lean back
Playboys


Stance
Forward, backward, left ,right, circle left, circle right

Down block on command
Back step, level change

Stance maintenance
Partner push and pull

Wrist control 2x minute goes
Wrist rolls
Wrist chops

Partner pummel drills

Collar tie circle snap to front headlock

Arm Drag
Arm drag to body lock,
Arm drag to body lock and lift

Pop Hands Back step level change
Chop hands back step level change

Wrist 2-1 baseball grip Russian


Weight Room: wrestlers pick 45, 35, 25, lbs plates based on strength:

10 minutes of plate stairs lift plates high over head on the way up and down the stairs.
Hold the plates in an x across their chest when they jog down the hall.

10 minutes Stairs or Hall
Buddy carries 3x
Cradle carries 3x
Fireman’s carries 3x

Run through the circuit 4x
1.)Push ups 4x15 -60
2.)Sit Ups 4x20 -100
3.)Leg Lifts 4x 30 sec
4.)Leg scissors 4x 30
5.)Elbow Bridge 4x 30 second

Wall sits 3 minutes