Workout - Sheet - Wrestling Super Endurance 1 - 1477757519824 PDF

XLAthlete.
com Super Endurance Workout For Wrestling 1

Name
66.0
78.0
0.0
44.0
0.0
78.0
0.0
0.0
78.0
78.0
78.0
0.0
0.0
0.0
0.0
33.0
178.0
88.0
0.0
Weight
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10 each
14 each
12 each
14 each
16 each
13 each
16 each
12 each
14 each
16 each
13 each
13 each
16 each
16 each
10 sec
20 sec
30 sec
15 sec
30 sec
10 sec
20 sec
30 sec
15 sec
15 sec
30 sec
30 sec
10
10
20
20
30
30
15
15
15
30
30
30
Super Endurance 1 Workout 1

Warm Up/Prehab
Sets/Reps
Dynamic Warm Up
2-3 Minutes
Specific Warm Up
Follow The Plan To

The Right
3-Way Hamstring Touch

Toe Reach Squat
Med Ball Twist
9 Each Leg
10
15 Each Way
Med Ball Toe Touches
10
Exercise
Reverse Hyper On
Glute Ham
No Load
Pair With
Choose Your Repetition Level

Exercise
Weight
Back Squat
36.3
Level 1
10
Level 2 Level 3 Level 4 Level 5 Level 6 Level 7
14
12
12
14
14
16
16
13
13
13
16
16
16
10
14
0.0
12
12
14
14
16
16
13
13
13
16
16
16
Pair With
10
Bench Press
14
42.9
12
12
14
14
16
16
13
13
13
16
16
16
Pair With
Bike Sprint
10 sec 20 sec 30 sec 15 sec 30 sec

15 sec 30 sec
10
20
Bodyweight Squats No Load
Exercise
Weight
Ball Leg Curl
No Load
Level 1
10
10
10
20
20
30
30
15
15
15
30
30
30
14
12
12
14
14
16
16
13
13
13
16
16
16
10
14
Dumbbell Incline Fly Choose
12
12
14
14
16
16
13
13
13
16
16
16
Pair With
10
14
Choose
12
12
14
14
16
16
13
13
13
16
16
16
10
Bodyweight Squats
No Load
Exercise
Weight
20 sec
20
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
10 each
14 each
12 each
14 each
16 each
13 each
16 each
12 each
14 each
16 each
13 each
16 each
13 each
16 each
Dumbbell Twisting Row Choose

Pair With
Close Grip Push Up
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10 sec
20 sec
10 sec
20 sec
30 sec
15 sec
30 sec
10 sec
20 sec
30 sec
15 sec
15 sec
30 sec
30 sec
10
10
20
20
30
30
15
15
15
30
30
30
Choose
Pair With
Choose
Pair With
Bike Sprint
No Load
Or
10
No Load
10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec
No Load

15 sec 30 sec
Or
10
20
Exercise
Weight
Piston Squat
No Load
Level 1
10
10
20
20
30
30
15
15
15
30
30
30
10 each 14 each12 each14 each16 each13 each16 each

12 each14 each16 each13 each16 each
13 each16 each
Pair With
Supinate Pronate Tricep

Choose
Extension
10
14
12
12
14
14
16
16
13
13
13
16
16
16
Pair With
10 each 14 each 12 each 14 each 16 each 13 each 16 each
12 each 14 each 16 each 13 each 16 each
Choose
13 each 16 each
Pair With
Bike Sprint
10 sec
No Load
Or
Bodyweight Squats
Pair With
Med Ball Twist
Pair With
Bike Sprint
Straight Bar Curl
Pair With
Bike Sprint
Choose
No Load
Or
Dumbbell Curl To
Press
Pair With
Gopher U Abs
Pair With
Dynamic Lat Pull

Down
Overhead Lateral Raise Choose
No Load

15 sec 30 sec
Or
10
20
10
10
20
20
30
30
15
15
15
30
30
30
Recovery
Sets/Reps
Isometric Split
2 sets of 30 seconds
per leg
Laying Wall Shakes
Foam Roller
Quads and I-Band
20
0.0
XLAthlete.com Super Endurance Workout For Wrestling 1

Warm Up/Prehab
Sets/Reps
Dynamic Warm Up
2-3 Minutes
Specific Warm Up
Follow The Plan To

The Right

Toe Reach Squat
Med Ball Twist
9 Each Leg
10
15 Each Way
10
Exercise
Band Pull Through
Weight
Weight
Step Up
18.15
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10 each
14 each
12 each
14 each
16 each
13 each
16 each
12 each
14 each
16 each
13 each
13 each
16 each
16 each
10 sec
20 sec
30 sec
15 sec
30 sec
10 sec
20 sec
30 sec
15 sec
15 sec
30 sec
30 sec
Band
Pair With

Exercise
Level 1
Overhead Lateral Raise Choose

13 each16 each
Pair With
Med Ball Twist
Pair With
Choose
Dumbbell Twisting
Row
Choose
13 each16 each
Pair With
Dumbbell Incline
Press
10
14
Choose
12
12
14
14
16
16
13
13
13
16
16
16
Pair With
Bike Sprint

15 sec 30 sec
10
20
Exercise
Weight
Ball Leg Curl
No Load
Level 1
10
10
10
20
20
30
30
15
15
15
30
30
30
14
12
12
14
14
16
16
13
13
13
16
16
16
Pair With
10
14
Choose
12
12
14
14
16
16
13
13
13
16
16
16
Pair With
10
Reverse Curl
14
Choose
12
12
14
14
16
16
13
13
13
16
16
16

15 sec 30 sec
10
20
Piston Squat
Weight
No Load
Level 1
10
10
20
20
30
30
15
15
15
30
30
30

13 each16 each
Pair With
Tricep Push Down
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10
14
12
12
14
14
16
16
13
13
13
16
16
16
Choose
Pair With
Full Bench Curl Up
Choose
Pair With
Bike Sprint
Bodyweight Squats
No Load
Exercise
Weight
10
20
10
10
20
20
30
30
15
15
15
30
30
30
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
10
14
12
12
14
14
16
16
13
13
13
Lat Pull Down Chin

Grip
16
16
16
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10 each
14 each
12 each
14 each
16 each
13 each
16 each
12 each
14 each
16 each
13 each
13 each
16 each
16 each
10 sec
20 sec
30 sec
15 sec
30 sec
10 sec
20 sec
30 sec
15 sec
15 sec
30 sec
30 sec
10
10
20
20
30
30
15
15
15
30
30
30
Choose
Pair With
Dumbbell Tricep
Extension
Choose
Pair With
Alternating Dumbbell
Choose
Curl
Pair With
Bike Sprint
10 sec
No Load

15 sec 30 sec
Or
10
20
10
10
20
20
30
30
15
15
15
30
30
30
20 sec
No Load
Or
10
No Load
No Load
Or
Exercise
20 sec
Or
Bodyweight Squats
Pair With
Bike Sprint
10 sec
No Load
No Load
Or
Dumbbell Bench
Press
Pair With
Bike Sprint
Recovery
Sets/Reps
Glute Ham Hang
1 Set of 2:00
Partner Leg Walks
2 sets per leg
Foam Roller
Glutes and Hams
20
XLAthlete.com Super Endurance Workout For Wrestling 1

Warm Up/Prehab
Sets/Reps
Dynamic Warm Up
2-3 Minutes
Specific Warm Up
Follow The Plan To

The Right

Toe Reach Squat
Med Ball Twist
9 Each Leg
10
15 Each Way
10
Exercise
Reverse Hyper On
Glute Ham
Weight
Weight
Piston Squat
No Load
Level 1

13 each16 each
14
0.0
10
12
12
14
14
16
16
13
13
13
16
16
16
14
42.9
12
12
14
14
16
16
13
13
13
16
16
16
Pair With
15 sec 30 sec
10
20
Exercise
Weight
Ball Leg Curl
No Load
Level 1
10
10
10
20
20
30
30
15
15
15
30
30
30
14
12
12
14
14
16
16
13
13
13
16
16
16
10
14
Choose
12
12
14
14
16
16
13
13
13
16
16
16
Pair With
10
14
Choose
12
12
14
14
16
16
13
13
13
16
16
16

15 sec 30 sec
10
20
Exercise
Weight
Choose
Level 1
10
10
20
20
30
30
15
15
15
30
30
30
14
12
12
14
14
16
16
13
13
13
16
16
16
10 each
14 each
12 each
14 each
16 each
13 each
16 each
12 each
14 each
16 each
13 each
13 each
16 each
16 each
10 sec
20 sec
30 sec
15 sec
30 sec
10 sec
20 sec
30 sec
15 sec
15 sec
30 sec
30 sec
Choose
Bike Sprint
10 sec
20 sec
No Load
Or
Bodyweight Squats
No Load
Exercise
Weight
10
20
10
10
20
20
30
30
15
15
15
30
30
30
Lat Pull Down Chin

Grip
Level 1
Level 2
Level 3
Level 4
Level 5
Level 6
Level 7
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10 sec
20 sec
10 sec
20 sec
30 sec
15 sec
30 sec
10 sec
20 sec
30 sec
15 sec
15 sec
30 sec
30 sec
10
10
20
20
30
30
15
15
15
30
30
30
Choose
Pair With
Reverse Grip Tricep

Push Down
Choose
Pair With
Choose
Pair With
Bike Sprint
No Load
Or
10
No Load
20

13 each16 each
10
14
12
12
14
14
16
16
13
13
13
16
16
16
10 each 14 each 12 each 14 each 16 each 13 each 16 each

12 each 14 each 16 each 13 each 16 each
Choose
13 each 16 each
Pair With
No Load

15 sec 30 sec
Or
10
Recovery
Sets/Reps
Isometric Split
per leg
Laying Wall Shakes
Foam Roller
Quads and I-Band
Pair With
Bike Sprint
10
Choose
Pair With
Supinate Pronate Tricep

Choose
Extension
Med Ball Twist
16
16
16
No Load
Or
Dumbbell Walking
Lunge
Level 7
13
13
13
Pair With
Bodyweight Squats
Pair With
Bike Sprint
Level 6
16
16
Pair With
Straight Bar Curl
Pair With
Dumbbell Curl To
Press
Level 5
14
14
No Load
Or
Dumbbell Incline
Press
Arnold Press
Gopher U Abs
Pair With
Bike Sprint
Level 4
12
12
10
Bench Press
Level 3
14
Pair With
Pair With
Lat Pull Down
Level 2
10
No Load

Exercise
Level 1
20
10
10
20
20
30
30
15
15
15
30
30
30
Program Designed by Cal Dietz, MEd

Workout - Sheet - Wrestling Super Endurance 1 - 1477757519824 PDF

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Workout - Sheet - Wrestling Super Endurance 1 - 1477757519824 PDF

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XLAthlete.

com Super Endurance Workout For Wrestling 1

Super Endurance 1 Workout 1

Follow The Plan To

3-Way Hamstring Touch

Med Ball Toe Touches

Choose Your Repetition Level

Level 2 Level 3 Level 4 Level 5 Level 6 Level 7

10 sec 20 sec 30 sec 15 sec 30 sec

Bodyweight Squats No Load

Ball Leg Curl

Level 2 Level 3 Level 4 Level 5 Level 6 Level 7

Dumbbell Incline Fly Choose

Dumbbell Twisting Row Choose

Close Grip Push Up

10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec

10 sec 20 sec 30 sec 15 sec 30 sec

Bodyweight Squats No Load

Level 2 Level 3 Level 4 Level 5 Level 6 Level 7

10 each 14 each12 each14 each16 each13 each16 each

Supinate Pronate Tricep

Med Ball Twist

Straight Bar Curl

10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec

Dynamic Lat Pull

Overhead Lateral Raise Choose

10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec

10 sec 20 sec 30 sec 15 sec 30 sec

Bodyweight Squats No Load

Laying Wall Shakes

Quads and I-Band

XLAthlete.com Super Endurance Workout For Wrestling 1

Follow The Plan To

3-Way Hamstring Touch

Band Pull Through

Choose Your Repetition Level

Level 2 Level 3 Level 4 Level 5 Level 6 Level 7

Overhead Lateral Raise Choose

10 each 14 each12 each14 each16 each13 each16 each

Med Ball Twist

10 each 14 each12 each14 each16 each13 each16 each

12 each14 each16 each13 each16 each

10 sec 20 sec 30 sec 15 sec 30 sec

Bodyweight Squats No Load

Ball Leg Curl

Level 2 Level 3 Level 4 Level 5 Level 6 Level 7

10 sec 20 sec 30 sec 15 sec 30 sec

Bodyweight Squats No Load

Level 2 Level 3 Level 4 Level 5 Level 6 Level 7

10 each 14 each12 each14 each16 each13 each16 each

Tricep Push Down

Full Bench Curl Up

Lat Pull Down Chin

10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec

10 sec 20 sec 30 sec 15 sec 30 sec

Bodyweight Squats No Load

10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec

10 sec 20 sec 10 sec 20 sec 30 sec 15 sec 30 sec

Glute Ham Hang

Partner Leg Walks

2 sets per leg

Glutes and Hams

XLAthlete.com Super Endurance Workout For Wrestling 1