Found this online: Good info
Underground Conditioning
by Mike Thomas - Head Wrestling Coach
Moore Traditional School - Louisville, KY
Junior Nick Vincent does tire flips with a tire that weighs around 200lbs.
Click here to view the video.
http://www.youtube.com/watch?v=ibB1a5EoZoM
Six weeks prior to the start of wrestling season we begin our "Underground" conditioning. We do no weight lifting during the six weeks except for kettlebell lifts. Standard weights and dumbbells are not used. In the spring we build as much strength as possible with an actual weight training program wheras our pre-season conditioning focuses on muscular endurance. We want to be able to have just as much strength in the third period as we had in the first. Having lots of strength and power but running out of gas does us no good.
We workout three days a week on Mondays, Wednesdays and Fridays for six weeks. Each day we begin with warm-up exercises that consist of jump rope for 4 minutes, stretch, kettlebell deadlift, kettlebell swing, and kettlebell shoulder press. Then we switch it up between the core exercises which include:
The KJ - 3 X (Tire flip up or down a hill - 1/2 mile run)
Mile run with kettlebell swings - 4 X (1/4 mile run + 10 kettlebell swings)
Tire Flips - We count the numer of times they can flip a tire in 30 seconds.
Parking spaces - We count how many parking spaces they can flip a tire over in 6 minutes.
Sledge-hammers
Block drags
Hill sprints
Mile run
My kids love to compete and they have bought into the idea that their training is truly unique and very beneficial.
Because of the difficulty of this type of conditioning only returning wrestlers participate. "I don't want and I don't let rookies come to conditioning. This stuff is way too hard and if they have never stepped foot on the mat then they have this perception that this is wrestling" said Coach Thomas. "When I did let rookies come to conditioning, they would quit before they ever stepped foot on the mat. Those kids that have been through a season of wrestling understand how tough the sport is and they know that this type of work is neccessary to be the best." Conditioning is optional for returning 8th graders. "I offer it to returning 8th graders because it's their last year of middle school wrestling. All of my 8th graders have participated so far. They know it's their last year to shine and then its back to the bottom of the ladder as a freshmen.", said Thomas.
Below is an interview with Nick Vincent, a junior 5th year wrestler at Moore Traditional School, about the conditioning program:
How hard is this conditioning program?
The program is very hard and not everyone can do it. You have to be willing to push yourself.
What type of stuff do you do during conditioning?
We do alot of things. One of the things that we do is flip these 250 pound tires back and forth. We do alot of work with the kettlebells and we run the hill alot also.
What is unique about Moore conditioning?
Because unlike other schools that just run around the track or go to the weight room, we do more things that focus in on the whole body. After a day of this you feel it everywhere.
What is the advantage of Moore conditioning?
It really prepares you for wrestling. You are ready to go three periods and then some with overtime.
How do you think the conditioning this year will positively affect your wrestling?
It will get me stronger then my opponent because he was doing nothing and I was doing all this.
What other thoughts do you have on Moore conditioning?
The only other thoughts that I have is that it's something that is really hard but it's also something that I think you have to do to make yourself better.
For further information, e-mail Coach Thomas.