Strengthen Your Core- Massillon, OH

It's getting warmer outside which means the "school" wrestling season is over, yet many warriors are still training and looking for battles in all directions.



For most (more common with middle school / hs wrestlers) wrestlers, they put on their post season fat and by this time most of it mysteriously drifted away. If there was a good time to start strength training, NOW would rank up there pretty high on my list. It doesn't matter if you plan on building up to a weight class heavier or staying lean and mean, hitting some variety forms of resistance training should be a part of your weekly schedule starting soon.

Challenge yourself weekly with one or more body weight exercises.


You don't necessarily have to be using weights in order to pack on serious muscle. For example, see how long it will take you to do 50 handstand push-ups or 100 burpees or 50 pull-ups. Keep track and do this 3x a week and beat your time each time for 4 weeks. Now were talking about feeling the burn. These are exercises you should be doing all the time any way. Add dips and squats and you can make up several super-set routines that will push your conditioning to levels you never knew you had.

Try these 6 exercises for at least 3x a week for 4 weeks.

#1 a. Burpees; b. Plank

Format: 20 seconds of exercise followed by 10 seconds of rest;
Do 20 seconds of burpees, 10 sec rest, then 20 sec of crunches, 10 sec rest
REPEAT 4x = 4 minutes.

Add 4 rounds of the same format with both #2 a. b. and #3 a. b. and you'll have a nice full body workout that'll burn some serious fat and carve up muscle fast.

#2 a. Squat; b. Pullup

#3 a. Mountain Climbers; b. Dips

These are exercises you can do from just about anywhere. When you do them, give it your very best every 20 second interval. Don't hold back, count your reps and try to stay consistent all 4 rounds. The only tool you need is a stop watch. If you don't have access to a pull up bar, you could choose another exercise like push-ups or use a tree branch, swing set, etc. Be creative and plan ahead. Don't think about excuses, instead find a way to make yourself stronger, especially during the spring, summer, fall.

Right now, we're pluggin away. Guys are working hard every week. Some are coming in extra and simply blowing me away on what their accomplishing.. Last Thursday, the boys did 100 burpees, 100 inverted rows, 100 military presses in less than 25 minutes. I was impressed and they were all whooped, yet they all got stronger and had a lot of fun doing it.

What are you doing to make yourself better! If you're not sure on what to do or how to do it, stop in anytime and let us help !










1709 Lincoln Way E. Studio E
Massillon, OH 44646


All week long you can take advantage of core training, wrestling, drilling, technique, strength training in one location. If you want to be stronger, have incredible balance, quicker reactions, lightning fast takedowns, and be explosive off bottom, there is only one place in Stark County where you can get more then what you thought was ever possible in one location.


I'd be happy to help!

Thanks for reading.. Stop back and share "your times" (how long it took you to do 100 burpees, 50 pull-ups, etc) with some of the challenges mentioned above!


--TR




Check out my camp schedule at: http://teamroehlig.com/camps

Next up....
Weekend Warrior Camp
May 15 - 16

Followed by..
Intensive Leg Attack Camp
June 4 - 6