Questions

Sheet1

Column1	Column2	Column3	Column4	Column5	Column6	Column7	Column8	Column9
Time	Exercise	Sets	Rep	Rest	Focus	Phase	Plane	Notes
800	calf stretch	2	30 sec	0	flexibility	corrective	sagittal	Corrective stretches are static stretches to correct imbalances found during postural assessment
	hamstring stretch	2	30 sec	0	flexibility	corrective	sagittal
	standing TFL stretch	2	30 sec	0	flexibility	corrective	sagittal
	bend and reach	1	10	0	flexibility	dynamic	sagittal
	rear lunge	1	10	0	flexibility	dynamic	sagittal
	high jumper	1	10	0	flexibility	dynamic	sagittal
	rower	1	10	0	flexibility	dynamic	sagittal
	forward lunge	1	10	0	flexibility	dynamic	sagittal
810	side to side hops	3	8 to 12	30 secs	plyometric	strength	frontal	Plyometric are performed first when wrestlers are still peak strength to avoid injury and put maximal effort in each explosive movement
	wrestling sprawls	3	8 to 12	30 secs	plyometric	strength	sagittal
812	repeat squat jumps	3	8 to 12	30 secs	plyometric	strength	frontal
815	bench knee up	3	8 to 12	30 secs	core	strength	sagittal
	side plank	3	30 sec	30 secs	core	strength	frontal
827	cross chop	3	8 to 12	30 secs	core	strength	transverse
830	single-leg squat	3	8 to 12	30 secs	balance	strength	sagittal	The single legs are to correct imbalances noted during the postural assessment
	single-leg deadlift	3	30 sec	30 secs	balance	strength	sagittal
832	step-up on box	3	8 to 12	30 secs	balance	strength	sagittal
845	rear lunge	2	30 sec	0	flexibility	static	sagittal
	extend and flex	2	30 sec	0	flexibility	static	sagittal
	thigh stretch	2	30 sec	0	flexibility	static	sagittal
	single leg over	2	30 sec	0	flexibility	static	sagittal
855	hamstring stretch	2	30 sec	0	flexibility	static	sagittal
900	Release
	Our teams goal currently is to conduct preseason strength and conditioning. Goal for this workout would be to work on flexibility, core, balance, and plyometric training. The level of play is college male wrestlers so we assume they have bene wrestling all through high school. Our wrestlers have been conducting summer training on there own so we are focusing on phase 2, the strengthening phase. This is in the fall before the season starts over next 4 weeks we will progress to the power phase. Ranges were given for reps instead of a set number since our wrestlers might be at different phases ideally by end of strengthening phase they will be are to complete 12 reps with no pain. We are only given 8 hours in the off season so this workout is only a 8 to allow extra time for longer workouts, ie strengh training.