By Jon Gums, Dakota Grappler
As a high school athlete, time is your most valuable resource. Between school, homework, and other responsibilities, it can feel like there’s never enough time to fit in a quality workout. But when it comes to wrestling, a smart, focused workout can be the key to improving your mat performance without eating up your entire afternoon.
Today’s Workout Wednesday is all about maximizing your time after school with a workout that strengthens your core, enhances your reaction speed, builds upper body power, and prepares you for those intense moments on the mat—all in under an hour.
In wrestling, everything starts with a strong core. From controlling your opponent to exploding out of holds, a solid core is essential for maintaining balance, stability, and power on the mat. A well-rounded core workout doesn’t have to take hours—just the right exercises done with intensity can yield great results.
Rest for 30 seconds between each set to maintain intensity while keeping the workout short and efficient.
Push-ups are simple but effective for building upper body strength and endurance. Adding them to your workout will help you improve your ability to control and dominate on the mat.
Rest for 30 seconds between sets. This quick routine will boost your upper body endurance while keeping your workout efficient.
Wrestling is about speed and reaction as much as strength. Being able to respond to your opponent’s moves and explode into action is critical. These drills focus on enhancing your agility and reaction time, helping you become faster and more effective on the mat.
Don’t skip the cooldown. Stretching and active recovery not only prevent injury but also enhance flexibility and mobility—two things every wrestler needs.
As a high school wrestler, your time is limited—but with focus and determination, you can make every minute after school count. By targeting your core, building upper body strength with push-ups, working on speed and reaction drills, and making the most of your cooldown, you can enhance your performance on the mat in under an hour.
So next time you’re short on time but still want to get a great workout in, give this routine a try. You’ll be one step closer to reaching your wrestling goals!
#WorkoutWednesday #WrestlingFitness #CoreStrength #DakotaGrappler
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