Ultimate Warm-Up Exercises for MMA and Wrestlers

THE PROGRAM

As soon as the wrestlers are dressed and ready for practice, they go directly to the warm-up exercises on their own. When they finish at the warm-up station, they get in groups of two or four and start at any one of the 12 stations.

NOTE: A manager will time the entire squad for 30 seconds, one minute, or two minutes, depending upon the coach’s desire. Each wrestler will know this, as he is required to read the practice plan for the day before he dresses. Each time the manager blows the whistle, each group will move clockwise around the room until they have completed each station.

warm-up exercises for mma and wrestling

When the wrestlers have completed the cycle, they go to the back of the wrestling room to practice wrestling skills (not to wrestle) until the entire squad is finished. While the wrestlers are exercising, the head coach and assistant coach walk around the room to make sure that the exercises are performed correctly.

TIME LIMIT: A time limit is set on the stations, not on the exercises. The wrestlers must do as many exercises at each station as they possibly can—but they do not have to follow any particular order or number of repetitions. When the whistle blows everyone moves to the next station, regardless of where he is at that particular time.

We have found this type of conditioning interesting, competitive, and enjoyable to our wrestlers. Here’s the program in detail.

THE VARIOUS STATIONS

The pre-practice wrestling exercise program consists of the following stations: WARM-UP EXERCISES

1. Jumping jacks

2. Neck rotation

3. Bicycle kick

4. Belly-whoppers

5. Running in place

Station #1: STRETCHING EXERCISES

1. Bend and reach

2. Hurdler stretch

3. Elbow touch

Station #2: NECK MUSCLE EXERCISES

1. 8-count neck exercise

2. Back bridge

3. Front bridge

Station #3: BACK MUSCLE EXERCISES

1. 4-count toe touches

2. Alternate toe touching

3. Wing stretches

4. Rocker stretch

5. Bird nest

6. Duel back stretch

7. Chinese back stretch

Station #4: CHEST, ARM, AND SHOULDER EXERCISES

1. Push-ups

2. Burpees


3. Reverse push-ups

4. Arm circles

Station #5: LEG MUSCLE EXERCISES

1. Mountain climbing

2. Bottoms up (also called crabs)

3. Russian kick

4. Squat jumps

Station #6: ABDOMINAL MUSCLE EXERCISES

1. Rowing exercise

2. 4-count sit-up

3. Leg lifts

4. Snap-ups (also called V-ups)

Station #7: ROPE SKIPPING—LEGS AND WIND ENDURANCE

1. Front

2. Back

3. Cross

Station #8: MEDICINE BALL (ARM, BACK, SHOULDER, LEG, AND ABDOMINAL MUSCLES)

1. Two-hand chest pass

2. Back toss

3. Sit-up

Station #9: COORDINATION AND WEIGHTS

1. High jump

2. Up jump

3. Quarter eagles

4. Arm press

5. Wrist curl

180 A Pre-Practice Wrestling Exercise System

Station #10: ISOMETRIC #1

1. Push-ups

2. Wrist break

3. Arm contraction

4. Trunk contraction

Station #11: ISOMETRIC #2

1. Isometric neck

2. Bridge out of pinning combination

3. Neck hold

Station #12: ISOMETRIC #3

1. Isometric sit-up

2. Leg curl

3. Leg raise

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