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At-Home Workouts

Provided by Coach Keith Massey and Powerhouse Wrestling Club.  For past workouts please click on the Subscribe button below.

At Home Workout #10

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Workout #10

Before our workout I’d like to bring to your attention ask for your help with the National Wrestling Hall of Fame/ Dan Gable Museum in Waterloo, IA. They have a leaky roof which needs fixed and will cost a substantial amount. With this virus they can’t allow any patrons to visit therefore they need our help. Click on the following link in order to make a donation to a great cause.

https://nwhof.org/support/


Roll out: neck, shoulders, elbows, wrists, fingers, upper/ lower back, hips, knees, ankles and toes. 


Stretching: As always be sure to stretch your hamstrings really well. Spread your legs and stretch to the left, right and middle. Lean to the right then left and take your butt to your heel while keeping your opposite leg straight. Of course, do the splits to the left and right. 


Warm up: Let’s practice what we did last workout.

30 seconds of hip heist drills

30 seconds of sit out kick outs (alternate sides every time)

30 seconds of stand up/ escape (both sides)

30 seconds of wall stand up/ escape/ sprawl (both sides)

30 seconds of wall stand up/ kick outs alternating wall sides. 

30 seconds of stand up/ grandby


Workout: Here’s the tough one again! 


3 X 20 seconds - stutter steps - 10 seconds rest between sets

3 X 20 seconds - motion fake - 10 seconds rest between sets

3 X 20 seconds - motion fake/ stutter step - 10 seconds rest between sets

3 X 20 seconds - motion in square stance/ quick switch to stagger stance - 10 seconds rest between sets

3 X 20 seconds - circle/ quick switch to stagger stance (circle both ways and quick switch both legs) - 10 second rest between sets

3 X 20 seconds - motion/ quick switch/ jab step

3 X 20 seconds - fast feet - 10 seconds rest between sets

3 X 20 seconds - criss cross -10 seconds rest between sets

3 X 20 seconds - hip swivel - 10 seconds rest between sets


Cool Down: spread legs, stretch to the middle, left, right, do the splits to the right and left. Stretch your thighs really well!!!!

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at home Workout #9

Workout #8 will be live at 4 PM CST on April 20th, 2020

WORKOUT #9

Powerhouse Wrestling Workout 9

Before our workout I’d like to bring to your attention ask for your help with the National Wrestling Hall of Fame/ Dan Gable Museum in Waterloo, IA. They have a leaky roof which needs fixed and will cost a substantial amount. With this virus they can’t allow any patrons to visit therefore they need our help. Click on the following link in order to make a donation to a great cause. https://nwhof.org/support/


Reminder, your goal is to do everything to the fullest repetition and time period. The more you do these workouts the more you can achieve the above goal. 


Roll out: neck, shoulders, elbows, wrists, fingers, upper/ lower back, hips, knees, ankles and toes. 


Warm up: Do two rotations of the following exercises. 


10 wide push ups

20 straight up sit ups

10 medium push ups

20 right sit ups

10 narrow push ups

20 left sit ups

10 chair push ups - New

20 right/ left push ups

10 decline push ups - New


Stretching: As always be sure to stretch your hamstrings really well. Spread your legs and stretch to the left, right and middle. Lean to the right then left and take your butt to your heel while keeping your opposite leg straight. Of course, do the splits to the left and right. 


Workout: Rotate through these drills 3 times. 


1 minute of hip heist drills with backpack

1 minute of sit out kick outs with backpack (alternate sides every time)

New - 1 minute of stand up/ escape/ with backpack (both sides)

New - 1 minute of wall stand up/ escape/ sprawl (both sides)

New - 1 minute of wall stand up/ kick out (1st minute wall on your left, 2nd minute wall on your   right and 3rd minute alternate wall sides. 

New - 1 minute of a stand up/ to a grandby 


Cool Down: spread legs, stretch to the middle, left, right, do the splits to the right and left. Stretch your thighs really well!!!!

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at home Workout #8

Workout #8 will be live at 4 PM CST on April 13th, 2020

WORKOUT #8

Powerhouse Wrestling Workout 8

Warm up: As always….roll Out your neck, shoulders, elbows, wrists, lower/ upper back, hips, knees, ankles & fingers


Core:  10 sit ups, 10 sit ups to the right, 10 sit ups to the left, 10 sit ups twisting right and left, 20 belly arches

Footwork In Position:30 seconds - stutter steps - 10 seconds rest      30 seconds - motion fake - 10 seconds rest         30 seconds - motion fake/ stutter step - 10 seconds rest      30 seconds - motion in square stance/ quick switch to stagger stance - 10 seconds rest   30 seconds - motion/ quick switch to stagger stance (quick switch both legs) - 10 second rest  30 seconds - motion/ quick switch/ jab step

Workout: Each of the following exercises will be one (1) minute in length with 15 second rest and you will only do one rotation. 

Around the world left

Around the world right

Around the world left/ right

Shoulder throw left

Shoulder throw right

Shoulder throw left/ right

Around the world/ shoulder throw left/ right

Swing squats

Shoulder throw left/ right squats

Side swing squats

Front lunges (for those wrestlers who can...put your backpack/ Suples Bulgarian bag on)

Back lunges (for those wrestlers who can...put your backpack/ Suples Bulgarian bag on)

Side lunges left/ right (for those who can...put your backpack/ Suples Bulgarian bag on

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at home Workout #7

Workout #7 will be live at 4 PM CST on April 8th, 2020 

WORKOUT #7

Powerhouse Wrestling Workout 7

Warm up: 

Roll Out- neck, shoulders, elbows, wrists, lower/ upper back, hips, knees, ankles & fingers

Ascending/ Descending: Burpees and push ups - Do 10 burpees/ 1 push up, then 9 burpees and 2 push ups etc. 

Stretching: stretch your legs: spread legs, stretch to the middle, left, right, splits to the right/ left

Workout: you will rotate through these exercises 4 times. Rest 1 minute between  Some of you can do all of these with your backpack on to test yourself to the limit.

30 seconds - motion/ quick switch to stagger stance 

Run up and down a flight of stairs 3 times

30 seconds - motion/ quick switch/ jab step

15 knee jumps

30 seconds - fast feet 

15 sit out kick outs

30 seconds - criss cross

15 squat jumps

30 seconds - hip swivel 

30 seconds - hip heist drills


Stretching: stretch your legs: spread legs, stretch to the middle, left, right, splits to the right/ left

It’s soooooo important to stretch after your workout. It increases flexibility and helps get the toxins out of your muscles that cause the soreness.

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at home Workout #6

Workout #6 will be live at 4 PM CST on April 7th, 2020 

WORKOUT #6

Powerhouse Wrestling Workout 6

Warm up:


Roll Out- neck, shoulders, elbows, wrists, lower/ upper back, hips, knees, ankles & fingers

Core-  10 sit ups, 10 sit ups to the right, 10 sit ups to the left, 10 sit ups twisting right and left, 20 belly arches

Footwork In Position- 30 seconds - stutter steps - 10 seconds rest      30 seconds - motion fake - 10 seconds rest         30 seconds - motion fake/ stutter step - 10 seconds rest      30 seconds - motion in square stance/ quick switch to stagger stance - 10 seconds rest   30 seconds - circle/ quick switch to stagger stance (circle both ways and quick switch both legs) - 10 second rest             30 seconds - motion/ quick switch/ jab step

Stretching- Really stretch your arms, shoulders and chest. Again, be sure to stretch your legs ending with trying to do the splits both ways.

For the younger or those who aren’t in top shape you can lessen the reps and sets and lengthen the rest time. Your goal will be to be able to do everything and then add to the reps and sets and lessen the rest time. 

Workout: We are going to focus on the upper body today. 

Neck- Rotate through this list with a 20 second rest between sets. 

 3 X 10 gut pops

 3 X 10 gut pops to 1 o’clock

 3 x 10 gut pops to 11 o’clock

Rotate through these exercises 3 times with a 30 second rest between sets.

 10 wide push ups

 10 regular curls (palms up) with your backpack

 10 medium width push ups

 10 behind your head triceps extensions

 10 front shoulder raises

 10 hammer curls (palms facing each other)

 10 yoga push ups

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at home Workout #5

Workout #5 will be live at 4 PM CST on April 6th, 2020 

WORKOUT #5

Powerhouse Wrestling Workout 5

Warm up: 

-1 minute of hip heist drills 

-20 sit out/ kick outs

-10 inch worm/ push ups

-30 seconds of Spiderman crawls

-20 knee sprawls


Stretching: 

Really stretch your legs: spread legs, stretch to the middle, left, right, do the splits to the right and left. Stretch your thighs and calves! You’ll be using them a lot today.


Workout: You’ll need a line. Working on footwork today. I believe footwork in position is the most important part of the neutral position. Thanks Bramman Creighton for a lot of these drills!!


3 X 20 seconds - stutter steps - 10 seconds rest between sets

3 X 20 seconds - motion fake - 10 seconds rest between sets

3 X 20 seconds - motion fake/ stutter step - 10 seconds rest between sets

3 X 20 seconds - motion in square stance/ quick switch to stagger stance - 10 seconds rest between sets

3 X 20 seconds - circle/ quick switch to stagger stance (circle both ways and quick switch both legs) - 10 second rest between sets

3 X 20 seconds - motion/ quick switch/ jab step

3 X 20 seconds - fast feet - 10 seconds rest between sets

3 X 20 seconds - criss cross -10 seconds rest between sets

3 X 20 seconds - hip swivel - 10 seconds rest between sets


Cool Down: spread legs, stretch to the middle, left, right, do the splits to the right and left. Stretch your thighs really well!!!!

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at home Workout #4

Workout #4 will be live at 4 PM CST on April 2nd, 2020 

WORKOUT #4

Powerhouse Wrestling Workout 4

 Warm-up:  

Rotate through the following sit-ups with a 15 sec. rest between rotations.  

3 X 10 straight sit-ups 

3 X 10 Right sit-ups 

3 X 10 Left sit-ups 

3 X 10 Right/ Left sit-ups  

3 X 10 belly arches  


All stretches should be held for 15-20 seconds each.  

Remember day one stretches? 

Legs wide stretch right, left, middle and splits right/ left 

Stretch Thighs and calves 

Roll Out- neck, shoulders, elbows, wrists, lower/ upper back, hips, knees, ankles & fingers

Workout: Items needed: Backpack or Suples Bulgarian Bag 

Each of the following exercises will be one (1) minute in length with 15-second rest and you will only do one rotation. 

Around the world left 

Around the world right 

Around the world left/ right 

Shoulder throw left 

Shoulder throw right 

Shoulder throw left/ right 

Around the world/ shoulder throw left/ right 

Swing squats 

Shoulder throw left/ right squats 

Side swing squats 

Front lunges (for those wrestlers who can...put your backpack/ Suples Bulgarian bag on)

Back lunges (for those wrestlers who can...put your backpack/ Suples Bulgarian bag on)

Side lunges left/ right (for those who can...put your backpack/ Suples Bulgarian bag on 


Be sure to share your workout with us with pictures and videos!!! 

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at home Workout #3

Workout #3 will be live at 4 PM CST on April 1st, 2020 

WORKOUT #3

Powerhouse Wrestling Workout 3

Today might be your toughest workout yet. Today will be a “par terre” and yoga workout. 

I know, I know...YOGA?1?!?!? Believe it or not, yoga is a great way to learn how to breathe correctly and, of course, work on your flexibility. If we had more time in our regular practices I would implement two more activities:  

1. More footwork. Being light on your feet in wrestling is paramount to both your offense and “counter offense” (I don’t like defense)  

2. YOGA! Yoga teaches you four important skills: 

1. As I mentioned above breathing is important. It is an underrated skill and is as important a skill as is technique.  

2. Yoga also teaches you to only use muscles that you need to use. Some of you wrestlers are soooo tight when you wrestle. In other words, all of your muscles are tense using oxygen that could be used in the essential muscles. In other words, why have your whole body tense and using energy when only a part of it is needing the fuel.  

3. Flexibility. Obviously yoga is known for flexibility. You guys know me and my emphasis on being flexible. Flexibility helps prevent injuries and helps you get out of tough predicaments.  

4. At the end of most yoga sessions is a bit of “quiet time”.Use this time to visualize your goals. See yourself on the podium in a future high-level tournament. See yourself doing a move to an opponent who you want to beat. See the referee raising your hand after you win in the finals of a tournament you want to win.  At the end of the session below listen to the quote. It is perfect for wrestlers and advocates for the never quit attitude.  


Workout: The first part of the workout is par terre defense.   

Heavy body - shoulder, chest, stomach, hips 

Position - arms at 10 and 2, feet at 4 and 8, fingers…(there are two trains of thought)

Motion - forward, backward, left, right

Hand fighting - In order to get off bottom you need two things: 1. Motion 2. Hand control 

Leg lace defense - There are 5 lines of defense. 

1. Knee up/ push back 

2. Butt up/ knees wide    

3. Kick over/ back to line 1 

4. Mule kick 

5. Roll fast/ back to line 

Gut wrench defense - 

1. look into your opponent/ move your body over his lock/ heavy body on    it/ and roll it out 

2. Use your hips to tough it out  


Once you’ve practiced the above par terre defenses “shadow wrestle” in par terre. Do 5 X 1 min. goes. 

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at home Workout #2

Workout #2 will be live at 4 PM CST on March 31st, 2020

WORKOUT #2

Powerhouse Wrestling Workout 2 (Let’s go outside)

 


Warm up  - 10  minutes of playing another sport; golf, football, frisbee, baseball, etc.you    should play by yourself (see video) unless you have siblings that live with you

- Par Terre Stretching 

- Walk hands each way/ 10 push-ups

- Push back to quadpod/ stretch 3 ways

- Stretch Calves

- 5 Yoga push-ups

- Splits both ways

- Seal stretch

- go flat/ right foot to left hand/ switch         - cat stretch up           - roll out neck

Workout: You will need an extra pair of shoes and your backpack for two of your three stations. You will go through these three stations four times. Be sure to run between stations. 

Station 1: 

This is the position/ motion/ shot station. Put the extra pair of shoes in a square stance, start by being in position and moving, then take a shot. You need to shoot a high crotch, an outside single and a double in each rotation. You must take 15 shots per rotation. The goal is not to take 15 quick shots. The goal is position, motion in position and visualizing taking shots and finishing on a future opponent. 

Station 2:

This is the position/ motion/ sprawling and re-shot station. You will down block, sprawl and re-shoot 15 times to the right side on the first rotation, down block, sprawl and re-shoot 15 times to the left side on the second rotation, down block, sprawl and re-shoot 15 times straight back on the third rotation and down block with the opposite arm/ leg, sprawl and re-shoot 15 times on the last rotation. The goal is to be in position at all times.

Station 3:

This is the Greco station. Much like Powerhouse Wrestling Workout 1 we are going to use our backpack with back steps and around the world exercise. The first rotation you will need to do 20 back step throws with your right leg, the second rotation 20 back step throws with your left leg, the third rotation do 20 around the worlds to the left and 20 around the worlds to the right in the rotation. 

Cool Down: spread legs, stretch to the middle, left, right and do the splits to the right and left.

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More Workouts Coming Soon

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