BackyardWrestlingOrganization
Fitness

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A fit body is vital for anyone who is involved in a physical sport or activity. This is best suited to prevent injury and be able to do the best of your ability when required. There are of course exercises one can do to build your level of fitness, but the best aspect of training will always be repetition. To preform something over and over again builds the mind as well as the body thus causing the body to adapt to a particular exercise or move to be able to prefore more quickly and more efficiently. below is a list of the most common exercises associated with training for strength and speed.

  • Body Weight Exercises (more for speed): Pushups, Dips, chin-ups/pull-ups, Handstand pushups, Squats/power-squats, Lunges, Hillclimbers, Squatthrust, Bridging, Hanging crunches, and Leg lifts.

Pushups
15-50 continue until 100
Dips
10-20 continue until 40 or more

Chin-ups/Pull-ups

5-10 continue until 20 or more

Handstand Pushups

5-10 if able. 2 sets

Squats/Power Squats

10-20, 2-3 sets

Lunges

10-20, 2-3 sets

Hillclimbers

20-30 continue until 60 or more

Squatthrusts

10-15 continue until 30 or more

Hanging crunches

5-10, 2 sets

Leg lifts

10-15 continue until 30 or more

  • Weight Exercises (for power): Bench Press, Military Press, Rows, Deadlifts, Cleans, bsp. curls, Quad lifts, Squats, and Tricep extensions.

Bench press
10-15, 2 sets with nonstrenuous weight
Military press
5-10, 2 sets with nonstenuous weight
Rows
10-15, 2-3 sets
Deadlifts
5-10, 2 sets with nonstrenuous wheight
Cleans
5-8 with nonstrenuous weight
Bsp. curls
10-15, 2-3 sets
Quad lifts
8-10, 2-3 sets
Squats
8-10, 2 sets with nonstrenuous weight
Tricep extensions
10-20, 2-3 sets

NOTE: On all of these exercises it is EXTREMELY important that you exercise with the correct form. If not, you run a great risk of seriously injuring yourself, and becoming unable to do any exercise or activity for quite some time.

It is also very important to strech before doing any of the above exercises and before any physical activity to avoid injury as much as possible. Pluss the when loose the body can take more punishment.