2014 Summer Strength Training

TABLE OF CONTENTS University of the Cumberlands Summer Strength and Conditioning

1. Introduction 2. UC Wrestling- Mission Statement 3. UC Wrestling- Dynamic Flexibility/Warm-Up 4. UC Wrestling- Conditioning Plan 5. UC Wrestling- Summer Strength Training 6. UC Wrestling- Mindset of a Champion

May 2014

Dear Patriot Wrestlers, In this book contains your off-season strength and conditioning program. The program is designed to build strength, speed, agility and flexibility while maintaining a high conditioning level in the sport of wrestling. In order to move the program in the direction we all wish we must again redefine the expectations of UC Wrestling. To continue the success that those before you have started, you will need to make your strength and conditioning a consistent part of your daily routine. Self discipline will continue to be the key to establishing improvement while limiting the number of days off. We cannot afford to wait until fall to continue on our journey. I look forward to continued success with each of you and if you have any questions, please don’t hesitate to contact me.

Yours in Academics and Wrestling,

Matt Lowers Head Wrestling Coach University of the Cumberlands Office: 606-539-4051 Cell: 612-251-1627 Fax: 606-539-4320 Email: matt.lowers@ucumberlands

UNIVERSITY OF THE CUMBERLANDS WRESTLING

MISSION STATEMENT

The University of the Cumberlands wrestling program shares in the educational mission of the college and the NAIA by embodying the five core values of becoming a “Champion of Character.” Integrity, Respect, Responsibility, Sportsmanship and Servant Leadership are at the forefront of the UC Wrestling Program.

The University of the Cumberlands wrestling program strives to recruit academically sound student athletes who have the desire and motivation to graduate and become responsible citizens. In addition, the student athletes shall act with honesty, character and sportsmanship at all times representing the honor and dignity of fair play.

Dynamic Flexibility/Warm-Up These exercises are to be performed before the workout and are 15 to 20 yards in length. Perform each drill continuously (one right after the other). The drills are designed to increase blood flow to the muscles, give a slight stretch, and prepare your body for exercise. You should have a sweat going by the time you’re finished with this warm-up.

1. High Knees: Moving forward in a quick pace, pulling the knee toward the chest. 2. Butt Kicks: Moving forward in a quick pace, drive the ankle towards the butt. 3. Quick Skips: Moving forward, short quick skipping motion. 4. High Skips: Moving forward, drive knees a high as possible, while skipping. 5. Shuffle: 6. Carioca:

Moving laterally take quick short steps, do not cross your feet. Moving laterally, pull knee over leg while crossing over.

7. Back Pedal: Moving backwards, keep butt low with shoulders aligned over the knees, drive off the balls of your feet propelling yourself backwards while keeping good elbow drive. 8. Fwd Lunge: Step out with the right foot and bend the right leg until parallel with the ground. Drive off front leg to the starting position. alternate to the other leg while walking. 9. Side Lunge: Lunge to the right to then end, lunge to the left on the return motion.

UC Preseason (Summer) Conditioning The preseason and summer is the most important time for conditioning for a couple of reasons. Your conditioning base for the entire season is made before the season, you can make gains on people by training when others are not and you can get a jump start heading into the season. Our Summer conditioning will consist of a wide variety of activities for you to choose from. I am not going to dictate to you on a daily basis what to be doing. I will, however, encourage you to do 2-3 days of cardiovascular training per week in addition to your strength training and wrestling. I have included a variety of activities for you to experiment with. As you can see below and on the following pages you have distance workouts, sprint workouts, distance and sprint combination workouts along with a variety of mental toughness workouts. Every workout does not need to be a crazy, intense run. It is ok to go for a 3 mile run at a moderate pace, but it cannot be the rule. You must vary your workouts to keep your body and mind fresh while also mixing it up to challenge yourself on a physical and mental level. Preseason and summer training should consist mainly of running, lifting and wrestling. You can go on long runs or short sprint workouts, flat runs or use hills and stairs. Long grind matches, drill sessions or short go’s. Here are some examples of each:  Long runs o Vary your mileage from 3-6 miles o Do some short sprints in the middle of your run o Stop and max out in pushups at the mid way point 

Sprints o Run different length sprints (track or football field) o Sprint up long hills o Sprint up stairs  Cardio Machines o Use cross trainers or stationary bikes for at least 20 min.  Mental training o As you are preparing for your season you need to do some really hard exercises every once in a while (once per week). This may include conditioning exercises such as a plate workout (pick up a 45lb plate and do plate exercises with it for at least 20 min. w/out setting it down), or maybe dumbbell stairs (find a set of steps at least 50 steps and use 30 lb. dumbbells going up and down the steps for at least 20 times without putting the dumbbells down. These are just some general preseason thoughts and workouts go help you prepare for the upcoming season.

UC Wrestling Conditioning Workouts 1. Run 28 minutes 2. Run Stairs 25 minutes 3. Run 6-400’s, 4-200’s, 6-100’s, 8-50’s 4. Rambo Run-run 1mile, 10-100’s with 15 push-ups between each, 10-50’s with 10 push-ups between each 5. Run 1 mile hard, 3 minute rest-1/2 mile hard, 2 minute rest-1/4 mile hard, 2 minute rest- 1/2 mile hard, 2 minute rest-1 mile hard 6. Jon-O-Run: run 1 mile- 500 jump ropes, 800 meters-400 jump ropes, 800 meters-300 jump ropes, 800 meters-200 jump ropes, 800 meters-100 jump ropes, 800 meters 7. Run 14 minutes, stairs 15 minutes 8. Run out 20 minutes, buddy carry back 9. Run 1 mile, 2-400’s, 4-200’s, 6-100’s 10. 10-200’s, 10-100’s, 10-50’s, 11. 20 laps around track. Sprint the straights, jog the curves. 12. Run 20 minutes, 7 min. push match, 10 lifts each side, max push-ups

UC Mental Toughness Workouts 1. Sauna Workout. Make sure the sauna is hot (use a couple of bottles of water to soak the walls and then use a couple more on the heater). Take a pair of 20-30 pound dumbbells or a resistance band into the sauna. Stay in for 20 minutes while alternating 1 min active with 1 minute rest. Stand on the band and use it for curls, shoulder press, etc. Experiment and see what you can use it for and get a good workout. The sauna needs to be uncomfortably warm. Dumbbells or a plate are always best.

2. Dumbbell workout. Use 30 pound dumbbells. On a stadium set of steps start at court level and run up to the top with the dumbbells at your side. When you get to the top run back down (at this point you may either hold them at your side or place them on your shoulders, your elbows would be up in a good powerclean position, with one db head on your shoulder and the other pointing straight up,) Try to do this for at least 30 reps, up and down is 1 rep. Do not set the dumbbells down! At the bottom if you need to rest you can rest with the dumbbells on your thighs but do not set them down. Cole Konrad (a hwt.) has done up to 50 of these with 45 pound dumbbells, it will hurt, but it will be worth it!

3. Plate workout. Pick up a 45 lb. plate and don’t set it down for at least 20 minutes. Do overhead presses, chest presses, curls, tricep extensions (behind the head), upright rows, bent over rows, squats, head circles (left and right,) Side to side with arms extended out in front of you.

4. Plate/Stair Workout. Go for 20 minutes rotating between running with the plate above your head, out in front, hanging in front of you, against your chest. Stop occasionally and do plate exercises and then run again. See if you can do this for 20 minutes non-stop.

5. Treadmill workout. Set the incline on one of the treadmills to it’s maximum incline. Run for 7 minutes up hill at as fast a speed as you can handle. Then run a mile as fast as you can.

6. 28 minutes worth of stairs. See how many stairs you can run in 28 minutes.

7. Do 1000 push-ups. Record your time and sets and then beat it next time.

8. Sauna . Again get it as hot as possible. Take your heart rate at the beginning. Workout for 20 minutes again doing the 1 minute on and 1 minute off rotation (plate, bands, dumbbells, whatever). After the 20 minutes take your heart rate again. Stay in the sauna until you can regain control of your heartrate (it is much harder to regain control in a hot uncomfortable situation). Once it is within 15-20 beats of when you started, get out. See how close to the original you can get it.

UC Summer Strength Training Program Our program is designed to build maximum strength and power. If you are doing your cardiovascular training as well as your lifting program you should develop more strength, speed, endurance all while maintaining a body weight that is appropriate for you. Warm-up: Follow the warm-up closely. The first thing you do every day is a shoulder series wkout. This is meant to be lightweight as to only focus on the shoulder muscles while not utilizing supporting muscle groups in the area. The Abs portion is very important to get your core muscles warmed up and activated before lifting. Finally, you will perform 1 set of max pull-ups (palms forward) and 1 set of max chinups (palms inward). Heavy Days: Always perform your warm-up sets as dictated. On the Monday heavy day you will do wkout sets of 3, 5, 1, 8 in that order. It is important to know your 1 rep max before starting (estimating it is fine). Your sets are based off of your 1 rep max. For example if your 1 rep bench press max is 200 lbs you would do : 3 reps at 85% of your max which is 170lbs, 5 reps at 80% which is 160lbs, 1 rep at 90% which is180 lbs and 8 reps at 75% which is 150lbs. You use the same 1 rep max number to determine all of your sets. If you can perform all of the sets then the next week you would raise your max and thus figure your sets based upon a 205lb 1 rep max instead of a 200 lb 1 rep max. For heavy Tuesday lifts you are simply doing the sets listed at the appropriate percentage. For example in week 1 it has you doing 3 sets of 8 reps at 70% of your 1 rep max. Light Days: On light days you are using the same 1 rep max that you used on either Monday or Tuesday of the same week. You will use that 1 rep max multiplied by 70% to find your weight for your sets and reps. This is meant to be a light day, do not go higher than what the percentages dictate. This is to ensure maximal strength and power gains. You only raise your 1 rep max on the light days if you also did on your heavy day earlier in the week. ***After completing all 8 weeks you are to take 1 week off from lifting and start the program over again.

MONDAY (Heavy Day) Warm-Up 1 Set @ 10 Reps-Shoulder Warm-up 10 LB. Dumbells Front Raise Lateral Raise Bent Over Raise Supraspinatus Raise ABS 100

Week

Pull Ups (1 SET) Chin Ups (1 SET)

Bench Press

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3&4

5&6

7&8

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2 Warm up sets @ 8 Reps Week

1&2

3&4

5&6

7&8

3 X 85%

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5 X 80%

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1 X 90%

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8 X 75%

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Power Clean

2 Warm up sets @ 8 Reps Week

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3 X 85%

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5 X 80%

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1 X 90%

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8 X 75%

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DB Incline Press 3 Sets @ 6 Reps Upright Rows 3 Sets @ 8 Reps DB Flys 3 Sets @ 6 Reps Lat Pull Downs 3 Sets @ 8 Reps Tri Extensions 3 Sets @ 6 Reps Towel Pull-Ups 3 Sets @ 8 Reps

TUESDAY ( Heavy Day) Warm-Up 1 Set @ 10 Reps-Shoulder Warm-up 10 LB. Dumbells Front Raise Lateral Raise Bent Over Raise Supraspinatus Raise ABS 100 Week 1&2

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Pull Ups (1 SET) Chin Ups (1 SET)

Power Squat Week

2 Warm up set @ 8 Reps 1 2

3&4

5&6

7&8

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3

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5&6

7&8

3 X 8 @ 70% 3 X 6 @ 75% 3 X 5 @ 80% 3 X 4 @ 85 %

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3 X 3 @ 90%

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2 X 2 @ 95% 1&2

3&4

5&6

7&8

Single Leg Press 3 Sets @ 6 Reps

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Single Leg Curl 3 Sets @ 6 Reps

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Single Leg Calf Raise 3 Sets @ 6 Reps

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DB Step Ups 3 Sets @ 6 Reps

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Stiff Leg Deadlift 3 Sets @ 10 Reps

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THURSDAY (Light Day) Warm-Up 1 Set @ 10 Reps-Shoulder Warm-up 10 LB. Dumbells Front Raise Lateral Raise Bent Over Raise Supraspinatus Raise ABS 100

Week

Pull Ups (1 SET) Chin Ups (1 SET)

Bench Press

1&2

3&4

5&6

7&8

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2 Warm up sets @ 8 Reps Week

4 Sets @ 5 Reps @ 70% Power Clean

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3&4

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2 Warm up sets @ 8 Reps Week

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3&4

5&6

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4 Sets @ 5 Reps @ 70%

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DB Incline Press 3 Sets @ 6 Reps

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Upright Rows 3 Sets @ 8 Reps

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DB Shoulder Press 3 Sets @ 6 Reps

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Lat Pull Downs 3 Sets @ 8 Reps

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Tri Extensions 3 Sets @ 6 Reps

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DB Curls 3 Sets @ 8 Reps

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DB Hammer Curls 3 Sets @ 8 Reps

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FRIDAY ( Light Day) Warm-Up 1 Set @ 10 Reps-Shoulder Warm-up 10 LB. Dumbells Front Raise Lateral Raise Bent Over Raise Supraspinatus Raise ABS 100 Week 1&2

3&4

5&6

7&8

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3&4

5&6

7&8

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Pull Ups (1 SET) Chin Ups (1 SET)

Squats Week 4 Sets of 5 Reps @ 70%

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2 Warm up set @ 8 Reps 1&2

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3&4

5&6

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Single Leg Press 3 Sets @ 6 Reps

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Single Leg Curl 3 Sets @ 6 Reps

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Single Leg Calf Raise 3 Sets @ 6 Reps

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DB Step Ups 3 Sets @ 6 Reps

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Stiff Leg Deadlift 3 Sets @ 10 Reps

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Mental Preparation & Training It is a fact, it is much more motivating to train with your teammates than to train alone. But with summer schedules being what they are it is not always possible to train with someone to motivate you. Sometimes you will have to go to the track, field or gym alone. These are the times when you will discover just what you are made of. You can push yourself and work hard or you can just go through the motions, the choice will be yours. The times alone will test and build your character, these are the times when champions are built. Choose now what you want to achieve this summer, focus your thoughts upon it, and don’t let anything get in your way. Below are some excerpts from, As A Man Thinketh, by James Allen. Read these time tested jewels before you begin this summer program, and again anytime you feel the need. THOUGHT & CHARACTER “The Aphorism, “As a man thinketh in his heart so is he,” not only embraces the whole of a man’s being, but is so comprehensive as to reach out to every condition and circumstance of his life. A man is literally what he thinks, his character being the complete sum of all his thoughts.” EFFECT OF THOUGHT ON CIRCUMSTANCES “A man’s mind may be likened to a garden, which may be intelligently cultivated or allowed to run wild; but whether cultivated or neglected, it must, and will, bring forth. If no useful seeds are put into it, then an abundance of useless weed seeds will fall therein, and will continue to produce their kind.” “A man only begins to be a man when he ceases to whine and revile, and commences to search for the hidden justice which regulates his life. And as he adapts his mind to that regulating factor, he ceases to accuse others as the cause of his condition, and builds himself up in strong an noble thoughts; ceases to kick against circumstances, but begins to use them as aids to his more rapid progress, and as a means of discovering the hidden powers and possibilities within himself.” THOUGHT & PURPOSE “Until thought is linked with purpose there is no intelligent accomplishment.” “Thought allied fearlessly to purpose becomes creative force: he who knows this is ready to become something higher and stronger than a mere bundle of wavering thoughts and fluctuating sensations; he who does this has become the conscious and intelligent wielder of his mental powers.” THE THOUGHT FACTOR IN ACHIEVEMENT “All that a man achieves and all that he fails to achieve is the direct result of his own thoughts.” “A man can only rise, conquer, and achieve by lifting up his thoughts. He can only remain weak, and abject, and miserable by refusing to lift up his thoughts.” “There can be no progress, no achievement without sacrifice, and a man’s worldly success will be in the measure that he sacrifices his confused animal thoughts, and fixes his mind on the development of his plans, and the strengthening of his resolution and self-reliance. And the higher he lifts his thoughts, the more manly, upright, and righteous he becomes, the greater will be his success, the more blessed and enduring will be his achievements.” “He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain highly must sacrifice greatly.” Think BIG, believe BIG, act BIG and the results will be BIG.