Competition Warm-Up Routine

If you could pick when to hit the best guy in the tournament the first round is the time to do it.  Most wrestlers like to ease into events, do not warm-up properly, fatigue easy, quit more often in the first round of the event if they have a tough opponent!  Warm-up properly and the first round of the event will work in your favor more times than not.  Don’t lost matches only because you did not warm-up and get the burn out of your body the day of an event.

Warm-Up Routine

You should be stretching as you are going through the routine

Jog/Tumble                         3 min
Clearing Ties                      2 min
20-20-20                             high pace quick motions (push-ups, sit-ups, squats)
Finishing Shots                   3 min  (opponent 70% fight)
20-20-20                             high pace quick motions (push-ups, sit-ups, squats)
Sprints                                1:30 min  (sprint – bounce – sprint – bounce – etc.)
Escapes/Rev                      2 min
20-20-20                             high pace quick motions
Escapes to take down        3 min
Jog                                     1 min
Hand Fight                          3 min (: 30 sec – bounce)
Sprints                                1 min
Live Wrestling                     5 min  (feet don’t stalemate more than 10 sec. keep moving)
10-10-10                             High pace quick motions (push-ups, sit-ups, squats)
Shadow wrestling               2 min (1 min - :30 sec break lots of motion)
Stretch

This routine is 27:30 minutes in length without breaks.  You should attempt to time this and be done with the warm-up 15 minutes prior to your first match if you can.  You want to get as tired as you can during the warm-up everything should be done hard, fast, and executed perfectly 5 minutes into the warm-up once your body is loose.  Get tired so your body will respond to the fatigue you feel during the first round and fight through it. 

You will have already gone through the pain and your muscles and lungs will adjust to the stress the match is putting on them your opponent will be enduring it for the first time and his body will not respond as well as you are to the stress of the match.

Print this out and put it in your bag for competitions so you have an easy to follow warm-up plan.