CONDITIONING.STACK.

COM/WRESTLING
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

1
WRESTLING
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Bear Crawls 2 30 sec. 60 sec.

Crab Walks 2 30 sec. 60 sec.
4-Point Circle Drill* 2 30 sec. 60 sec.
Line Hops** 2 30 sec. 60 sec.
Lateral Line Hops*** 2 30 sec. 60 sec.
Sprints**** 4 15 sec. 10 sec.
*Start in the center of a wrestling mat circle. Sprint forward to the top of the circle, shufe to the sides of the circle and
backpedal to the bottom of the circle. Return to the center after each.
**Hop forward and backward with both legs over a line.
***Hop from side to side with both legs over a line.
****Sprint at 80- to 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Tempo Runs* 10-12 40 yards Walk back to start

*Sprint at 80-percent max speed.

CONDITIONING.STACK.COM/WRESTLING
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

2
WRESTLING
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Shuttle* 2 5, 10, 15, 20, 25, 30 yards 2-3 min.

*Sprint at 80- to 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Tempo Runs* 10-12 40 yards Walk back to start

*Sprint at 80-percent max speed.

CONDITIONING.STACK.COM/WRESTLING
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

3
WRESTLING
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Bear Crawls 3 30 sec. 60 sec.

Crab Walks 3 30 sec. 60 sec.
4-Point Circle Drill* 3 30 sec. 60 sec.
Line Hops** 3 30 sec. 60 sec.
Lateral Line Hops*** 3 30 sec. 60 sec.
Sprints**** 4 20 sec. 10 sec.
*Start in the center of a wrestling mat circle. Sprint forward to the top of the circle, shufe to the sides of the circle and
backpedal to the bottom of the circle. Return to the center after each.
**Hop forward and backward with both legs over a line.
***Hop from side to side with both legs over a line.
****Sprint at 80- to 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Tempo Runs* 12-15 40 yards Walk back to start

*Sprint at 80-percent max speed.

CONDITIONING.STACK.COM/WRESTLING
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

4
WRESTLING
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Shuttle* 3 5, 10, 15, 20, 25, 30 yards 2-3 min.

*Sprint at 80- to 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Tempo Runs* 12-15 40 yards Walk back to start

*Sprint at 80-percent max speed.

CONDITIONING.STACK.COM/WRESTLING
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

5
WRESTLING
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Bear Crawls 3 30 sec. 60 sec.

Crab Walks 3 30 sec. 60 sec.
4-Point Circle Drill* 3 30 sec. 60 sec.
Line Hops** 3 30 sec. 60 sec.
Lateral Line Hops*** 3 30 sec. 60 sec.
Sprints**** 4 20 sec. 10 sec.
*Start in the center of a wrestling mat circle. Sprint forward to the top of the circle, shufe to the sides of the circle and
backpedal to the bottom of the circle. Return to the center after each.
**Hop forward and backward with both legs over a line.
***Hop from side to side with both legs over a line.
****Sprint at 80- to 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Tempo Runs* 12-15 40 yards Walk back to start

*Sprint at 80-percent max speed.

CONDITIONING.STACK.COM/WRESTLING
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

6
WRESTLING
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Shuttle* 3 5, 10, 15, 20, 25, 30 yards 2-3 min.

*Sprint at 80- to 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Tempo Runs* 12-15 40 yards Walk back to start

*Sprint at 80-percent max speed.

CONDITIONING.STACK.COM/WRESTLING
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

7
WRESTLING
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Bear Crawls 2 30 sec. 60 sec.

Crab Walks 2 30 sec. 60 sec.
4-Point Circle Drill* 2 30 sec. 60 sec.
Line Hops** 2 30 sec. 60 sec.
Lateral Line Hops*** 2 30 sec. 60 sec.
Sprints**** 4 15 sec. 10 sec.
*Start in the center of a wrestling mat circle. Sprint forward to the top of the circle, shufe to the sides of the circle and
backpedal to the bottom of the circle. Return to the center after each.
**Hop forward and backward with both legs over a line.
***Hop from side to side with both legs over a line.
****Sprint at 80- to 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Tempo Runs* 10-12 40 yards Walk back to start

*Sprint at 80-percent max speed.

CONDITIONING.STACK.COM/WRESTLING
CONDITIONING
W
E
E
K

1
BASKETBALL
IN-SEASON CONDITIONING
CONDITIONING
W
E
E
K

8
WRESTLING
IN-SEASON CONDITIONING
Day 1
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Shuttle* 2 5, 10, 15, 20, 25, 30 yards 2-3 min.

*Sprint at 80- to 90-percent max speed.
Day 2
Exercise Sets Distance/Duration Rest
Dynamic Warm-Up 1 10 min.

Tempo Runs* 10-12 40 yards Walk back to start

*Sprint at 80-percent max speed.