Strength and Conditioning Program Explained
Coach Cabrera delves into the athletic warm-up associated with the introduction of his new strength and conditioning program.
Diesel Wrestling Academy Warm-Ups
Athletic Warm-up (Strength and Conditioning)
Jump rope (2 min)
High Band Rows x 15 (both hands)
High Band Rows x 15 (Across body/each hand)
Lunges x 15
Suitcase Carry x 50-100ft (each hand)
Clean Carry x 50-100ft (each hand)
Hindu Pushups x 10-15
Partner Pull-ups x 10 (each side)
Skips x 50-100ft (Forward/Backward)
Carioca x 50-100ft (each side)
Pogo Jumps x 5 hops and squat
Bounding (forward/backward) x 50-100ft
Pull Aparts (Over/Under) x 15
Dislocators x 15
(Video on some of these exercises)
Notes: When the student-athlete executes these movements, the athlete should pay particular attention to their heart rate. The athlete should still be able to hold a conversation during the warm-ups. A warm-up is made to get the athlete loose enough to perform their activity. The Diesel Wrestling Academy Strength and Conditioning Warm-up Routine is made to get the athlete primed to work on a series of sandbag movements conducted during our strength and conditioning class.
Strength and Conditioning Class
Our program is centered around providing your child with overall functional strength to perform well on the wrestling mat and understanding the need for physical longevity.
Athletic Warm-up
The class starts with an athletic warm-up to help build your student-athlete muscle-mind connection. We also discuss breathing techniques in the class. The athletic warm-up is done in large-group instruction.
Strength and Conditioning Routine
Our strength and conditioning routine is based on sandbags, greco-roman grappling movements, and calisthenics. Student-athletes are separated into groups of 2-3 to allow for better safety and assist in mutual motivation. I do not let student-athletes “go hard” till they build proper form. The programs are based on research in successful programs, like the Underground Strength Gym, USA Wrestling Strength and Conditioning Programs, and literature I read (from varying sources) and eventually tested on myself.
Athletic Cooldown
Our Athletic cooldown routine is similar to our athletic warm-up but incorporates dynamic stretching, yoga, and meditation.
ACADEMY SCHEDULE
I am here to help you develop your student-athlete into the savage they intend to become through hard work and discipline through kindness.
We utilize techniques in warrior mindset I learned during my service, where we learned extensively about resilience and athletic mental conditioning through the Army Master Reseliencey Training Course.
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Instructional Videos
- Coach Cabrera, Nicolas
Owner/Founder Diesel Wrestling Academy
Veteran and Educator Owned
(732) 318-2678
USA Wrestling Bronze Certifed Coach
Instagram: @dieselwrestlingacademy
Facebook: Diesel Wrestling Academy
Substack: Nicolas Cabrera
“Toughness is the ability to perform at your ‘Ideal Competitive State’ no matter what the competitive circumstances are.”- Mike Chapman (Wrestling Tough)
Reference
https://zacheven-esh.com/training-with-joey-szatmary/