Sunday, March 14, 2010

Competition Warm-Up Routine by Cary Kolat

I'm a big advocate of long warmup routines, and here Cary Kolat articulates the same thoughts, along with the notion of how difficult 1st round matches can be. And while I may argue about the order, I'm not a world medalist, 2-time NCAA champion, or 4-time state champion. Excerpted, it is:

Warm-Up Routine
You should be stretching as you are going through the routine
  • Jog/Tumble: 3 minutes
  • Clearing Ties: 2 minutes
  • 20-20-20: High pace quick motions (push-ups, sit-ups, squats)
  • Finishing Shots: 3 minutes (opponent 70% fight)
  • 20-20-20: High pace quick motions (push-ups, sit-ups, squats)
  • Sprints: 1:30 minute  (sprint – bounce – sprint – bounce – etc.)
  • Escapes/Reversals: 2 minutes
  • 20-20-20: High pace quick motions
  • Escapes to take down: 3 minutes
  • Jog: 1 minute
  • Hand Fight: 3 minutes (:30 second – bounce)
  • Sprints: 1 minute
  • Live Wrestling: 5 minutes (feet, don’t stalemate more than 10 seconds, keep moving)
  • 10-10-10: High pace quick motions (push-ups, sit-ups, squats)
  • Shadow wrestling: 2 minutes (1 minute - :30 seconds break, lots of motion)
  • Stretch

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