Partner HIIT Workout Part 2: Exercise Explanations

Part 2 is here of the partner HIIT workout! This is the full explanation for the exercises in Part 1 which you can watch here or check out the blog for Part 1 here

Part 1 emphasized the importance of wrestling based exercises and how training like some of the most amazing athletes in the world will be an amazing way to get in shape! 

Here's what we did-

Set an interval timer to 30 seconds of work  and 10 seconds of rest:

5 exercises and 1 bonus
Each partner completes a round of the exercise
Both partner completes a round of Burpees in between each exercise

 

WHAT I AM WEARING:

Top: Never Too Pretty Brand Tank, "The Beauty in Strength"
Bottoms: Lululemon, Run Inspire Crop
Bra: Lululemon, Free to be Wild
Shoes: Nike, Air Zoon Odyssey

Interval Timer Used:
Simple Interval Timer (SIT) App for iPhone


Check out Too Pretty Brand here: www.TooPrettyBrand.com
Get 25% off the awesome tee that I am wearing and MORE with the code TPKIND!

I love all your feedback, tell me if you grabbed a partner and killed this workout!

-Katherine

Partner HIIT Workout for Wrestlers and Athletes Part 1

Wrestling based exercises can be an amazing way to get in shape. Emulating the training of some of the most amazing athletes in the world will create a training advantage unlike any other! This is a great way to get your friends outside and try something challenging, or do this workout on your conditioning days at practice. 

Set an interval timer to 30 seconds of work  and 10 seconds of rest:

5 exercises and 1 bonus
Each partner completes a round of the exercise
Both partner completes a round of Burpees in between each exercise 

Watch Partner HIIT Workout for Wrestlers and Athletes Part 2 for all the explanations on the exercises! 

WHAT I AM WEARING:

Top: Never Too Pretty Brand Tank, "The Beauty in Strength"
Bottoms: Lululemon, Run Inspire Crop
Bra: Lululemon, Free to be Wild
Shoes: Nike, Air Zoon Odyssey

Interval Timer Used:
Simple Interval Timer (SIT) App for iPhone


Check out Too Pretty Brand here: www.TooPrettyBrand.com
Get 25% off the awesome tee that I am wearing and MORE with the code TPKIND!

Tell me how your workout goes and thanks for watching! 

-Katherine

The exercises you should be doing in your off-day routine

I firmly believe that the things you do on your off days are just as important and beneficial as your “on” days! Our bodies need rest and time to rebuild when you spend a lot of time breaking it down through lifting and workouts. I have three go to exercises that help benefit all the hard work I put in the rest of the week!

1. Legs

Its common to think that on your off-days, you ignore your legs. Most likely, you are sore and fatigued from the week's workouts. However, in order to push out the lactic acid and have better recovery, the answer is to push through and pay attention to your legs! I choose exercises that allow the stabilizer muscles to kick into gear. I will do single-leg or split-leg exercises to challenge my nervous system so that it can remember to respond with proper balance. This kind of focus is often ignored when we lift heavy or practice our sport of choice.

2. Shoulder stabilizers

It is a rare opportunity to take care of our bodies. Your off-day doesn't need to include pushups and weighted curls. Varying exercises within a plank will help support shoulder stability and all the muscles throughout your arms, abs, hips, and legs that it takes to stabilize yourself in a plank position. The focus may be your shoulders, but the rest of your body gets the chance to remember which muscles have to work to isolate movements and stay in control. This concept crosses over into anything you do physically.

3. Dynamic Stretching

Here's your chance to increase mobility through movement. I KNOW you have an area where you're lacking in motion and we always find it while we are drilling or lifting, then forget about it later. Maybe it's when you are shooting a double leg and when you step up to complete the take down, your back always rounds and you cant keep your hips down. THIS is the position for you to work on! Sitting in a "froggy squat," reach a hand to the opposite foot, and the other arm behind and up as if trying to stack your shoulders. Hold for a few seconds and switch sides. Repeat and breath out as you rotate into the stretch. Each time you switch sides, you notice you can go a little further. Staying down in your squat for longer will increase the resiliency in your muscle fibers, as well as the flexibility in your upper back as you rotate. This functional movement serves a means for stretching, as well as application to sport! 

 

Alright guys, get out there and be intentional with your off-day routines! I PROMISE, you will see a big difference between the days that you are intentional, and the days where you end up sitting on the couch. Your recovery isn't meant the be hard and vigorous, its mean to serve a purpose. Now that you are armed with knowledge, get at it people! 

 

-Katherine
 

4 Things Athletes Need to Know for Preseason

Your preseason prep can be crucial for getting yourself ready for the season. This blog is your guide to a successful preseason. Are you ready? Lace up those shoes, let's get started!

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1. Long run conditioning

Now is the time to work on those longer runs. The main criteria will be setting a few longer distances or routes (depending on if you run around the track, your neighborhood, or on a trail), and repeating those distances to beat your time. It is important to chose a few distances that are challenging, make sense for your skill level, and can be completed in the time frame you have to run. 

There is a good trick to helping your body adjust to pushing harder on those long distance runs, and that is called interval training or "fartlek" training. Totally bizarre name, we always laughed in high school cross-country when our coach would get us ready for our fartlek runs! It is actually the Swedish word for "speed-play," and that is how you will approach your runs. Set your run distance for something longer and challenging. Have a way to time yourself like a stop watch, your music player, or a phone. Your first 5-10 minutes of your run will be a good warm-up pace. Then, break into a hard run for 2-3 minutes, then a recovery run for 2-3 minutes. Repeat this until your distance is complete. Your hard run should simulate a hard pace that could ideally be kept up for quite a while, and your recovery should not be a shuffle. You can play with different paces and times that you can individualize for your current shape, which will change as your conditioning improves.

 

2. Weight lifting plan

If you already have someone you are working with, or someone who has given you a weight lifting plan, that is great! Make sure you are implementing it and being consistent. As much as I love working with weights, I don't always think you have to get a gym membership in order to have a weight lifting plan. I am a big fan of body weighted exercises that you can do at home. Below is a sample of a body weight workout you can take and implement. 

45 seconds work/ 15 seconds rest- 2-3 rounds

1. Push ups

2. Squat jumps

3. Front plank holds

4. Pistol squat (alt. legs each time) - use alternatives and progressions from this video here

Alternative FAW (Fulp-Allen Wrestling) workout blogs from the past here and here

 

3. STANCE WORK

If haven't read my blog on how to improve your stance, you can read that here! Stance work is hugely important to work on for your preseason conditioning! Positioning applies to every sport, so do what makes sense for you! 

 

4. Nutrition plan  

There is a lot of research and a lot of information out there regarding nutrition plans. Do your due diligence and start reading up on different nutrition plans. My recommendation is to start with small changes, and encourage your family to take those steps along with you. We all KNOW when we have neglected certain food groups or we need to improve on our choices, you knew before I even asked this question! Take a good look at your eating habits and implement a small change by maybe adding in a new vegetable or two. Carry fruit with you so you aren't stuck with only bad choices come lunch time. Whatever it is you know you need work on, look for small ways to improve. Nutrition is about lifestyle changes, NOT CREATING A DIET. Teach yourself good habits now that will create habits for a lifetime! Not a few months for the season. :) 

Find other FAW blogs on nutrition here and our USA Wrestling feature here

Improving your stance in the offseason

 

We all know the feeling of getting back into shape. It SUCKS. I always felt that besides the obvious fact that getting your lungs back to the heavy load it was used to takes time, the next thing that took the longest was getting used to staying in my stance again. It is so, so crucial for wrestler to have an awesome, strong stance. In the U.S. we emphasize stance for style, and not always as a necessity. If you watch Japan, those women will always have #1 down: an unbreakable stance. That good stance creates numerous opportunities to score, and to defend. And if you’re noticing that you got scored on way too many times during your wrestling season, it’s time to jump on the bandwagon! Let’s do some stance work!!

Right now basics are the necessity, and that means being able to stay in our stance for long periods of time. You can see in the pictures that I also put my hands behind my back. This helps me focus on the workload going to my legs and not giving into rounding my back if I have my hands in front of me like a normal wrestling stance. This is meant to be a challenge! Dont cheat yourself! Getting yourself used to using your legs FIRST in your stance will start creating awesome habits for when you’re super fatigued in a match. Your shots will remain more powerful on minutes 4, 5 and 6 because your legs will be stronger and you will be more disciplined about being in a great stance! Because it will be natural to be there!

 

First step is the baby step. Literally. Get into a wide, low squat where moving side to side is still natural (don't get all into a huge sumo squat to show me how flexible you are and you cant even move side to side!). See how long you can side shuffle left (more like slow steps), and then right, with out your feet getting close, without bouncing, and without coming up out of your squat stance. It is super important to REACH with your first foot. I have an old photo here that displays what I’m talking about perfectly.

 

Next drill is to lunge forward. I start in my squat stance, hands behind my back. I lunge with my right foot forward, simulating a shot. And now with the power of my legs and my foot, I drive up and back to my squat stance. Switch legs, and see how many rounds you can complete, each time coming back to your squat stance in between each lunge. 

The last drill is going to really challenge your hip flexability. Start in your squat stance, hands behind your back, put your right knee down, then your left knee so you are kneeling. NOW, pick your right knee up and place your foot down, and then your left so you are back in your squat. But instead of allowing your hips and your bum to be up high, THIS is where your sumo squat comes into play (I know you all wanted to do one!) You want to keep your sumo squat so low that when you place your knees down one at a time, its as if where ever you are gazing, your view of the horizon doesn’t change. My head will stay in the same place if I was in the squat, or in the kneeling position!

Ok so you’re thinking, eww! WHY do I have to work on my hips! Its so weird! And maybe you're a guy and you think that’s totally a girl thing. Well guess what? Its NOT. And if your hip strength and flexibility SUCK, then your double wont be as effective, or your backside single when you pick it up and set it on your hip. Or any other shot! It all applies! Because as wrestlers, we are forced to be in compact positions, and then must explode out of them. The only way you can do that is through rotation, flexibility, and strength. This is just the beginning to all the awesome ways you can improve your stance and leg strength that applies directly to wrestling. If you can add this in to your offseason, and then increase your reps and include these as your after practice cool down, you’re going to be seeing a whole new wrestler.

If you want to get yourself some AWESOME gear from TooPrettyBrand.com like this tee I'm wearing in this post, use code TP1 on the website and get you some today! Then post it on social media and tag both myself and @TooPrettyBrand!!