Something that you may not know about me is that if I’m not on the road, I’m pretty reclusive. So much so that I don’t even like going to the gym to work out (unless there is a good hard sauna sit at the end of that workout). If I’m not traveling there’s a good chance that I’m working out in my garage. 

I guess you could say that I’ve been “quarantine training” my whole life. 

Since most places that you would go to workout are shut down or on very modified schedules, I figured that I would give you some ideas to stay in shape and ready from home until the quarantine lifts. Keep in mind that while this is NOT my area of expertise, I do have a couple of decades experience strength training people for wrestling.

I’m going to operate under the assumption that you don’t have a full gym at your disposal, but you do have some simple and basic exercise equipment like some dumbbells, a jump rope, and maybe an ab wheel. 

Now that we have our equipment (or lack thereof) covered it’s time to come up with a training plan. What do we want to focus on and why? 

Wrestling uses major muscle groups, so you should probably focus on those as opposed to targeting small muscle groups like your biceps and triceps. Wrestling is one of the few sports that is both aerobic and anaerobic in nature, so simply going for a long run is not the best use of your time — however, if that’s something that you enjoy, by all means, do it . . . just know that it probably won’t help you in the way of actually wrestling. Instead, we’re going to be doing interval training. We’re going to spike your heart rate and then allow it to rest before we spike it again. 

When training from home I want you to consider covering these principals of your athleticism.

• Core Strength
• Speed
• Balance
• Explosive Strength
• Timing 
• Lungs
• Mobility/Flexibility

Day 2 Workout

Warm-Up

Jump Rope - 50 reps, 40, 30, 20, 10

Muscles And Lungs

4 Rounds

Bulgarian Bag Rotations - 20 right, 20 left

Sandbag shoulders - 10 right, 10 left

Lunges - 10 right, 10 left

Finisher

Toe Tag (No Hand)

Cool Down

Working on mobility and flexibility.

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Day 1 Workout

Warm-Up

Jog for 5-7 minutes — don’t forget to get lateral motion and multi-directional skipping. 

Line Drills for 5 minutes — line drills help with coordination and foot speed. Find a line and hop over it a bunch of different ways. Work for 30 seconds, rest for 30 seconds.

Muscle And Lungs

• 5 rounds with limited rest in between rounds
• 10x - ab wheel  
• 20 squats
• Max reps pull-ups

Now 3 minutes of rest.

Finisher

Do 7 minutes of stance and motion with clap drills 

Cool Down

Working on mobility and flexibility.

If you don’t have faith in my ability to put together a solid strength plan you can piece together an at-home training plan from some of my favorite strength coaches.

Dustin Myers is all over our training page and is the head strength coach for the Ohio RTC. HERE is a link to all of the Dustin Meyers videos on our training page. 

Zach Even-Esh has been training athletes for decades at Underground Strength Gym. Check Zach's site HERE 

Mark Fitzgerald puts together a free blog every day of brutal workouts. If you don’t have the equipment mentioned in his blog just tweet at Fitzy and I’d bet anything that he’d modify the workout for your situation when he gets some time. Check out Fitz's blog HERE