Wrestling is a sport which requires participants to enter the season in reasonable shape in order to be successful. The nature of the schedule only allows two weeks of practice before the first competition. Therefore, participants must come to practice the first day in shape otherwise they will be at a disadvantage. The following are suggested workouts that will assist the participant in preparing themselves for the upcoming wrestling season.

1. 30 minute run
2. 25 minutes of running stairs
3. Run 6-400 meters, 4-200 meters, 6-100 meters, 8-50 meters
4. Rambo Run: Run 1.5 miles, 10-100 meter with 15 push-ups in between each, 10-50 meter with 15 push-ups in between each
5. Run, jog, sprint for 30 minutes
6. Run 30 minutes, maximum push-ups, then 2.5 minute jog with arms up
7. Run 1 mile hard, 3 minute rest, 1/2 mile hard, 2 minute rest, 1/4 mile hard, 2 minute rest, 1 mile hard
8. Jon-O-Run: Run 1 mile, 500 jump ropes, 2 laps, 400 jump ropes, 2 laps, 300 jump ropes, 2 laps, 200 jump ropes, 2 laps, 100 jump ropes.
9. Run 15 minutes, run stairs 15 minutes
10. Run 2 miles, run 15 laps around the basketball court doing 15 pushups at each corner
11. Run 20 minutes, run 7 hills over by the primary school on the road, jog down the hill after each one
12. Run 1.5 miles, run 2-400's, run 4-200's, run 6-100's

The above are samples of running workouts. These also need to be accompanied by weight training and actual wrestling (either drilling or live wrestling). The weight room will be available after school for your use on scheduled days. It is also suggested that you make it a point to go to perpetual motion/mat rats to engage in drilling and wrestling prior to the season. Talk to a coach for more information.