Miltinson Technologies
Miltinson.
SportsWrestlingConditioning
Guide 05 · Wrestling · Ages 5–18

The Conditioning
Guide.

Mat fitness, sprawl timing, and gas tank for full six-minute matches.

Spec
Length
6 weeks
Per session
15–20 min
Drills
6 progressive
Diagrams
6 SVG · printable
Gear cost
~$108 total
Read free Week 1
WEEK 01
Free preview

Week 1 · Conditioning

Build full-body mat fitness with short work bursts

GoalPlayers can demonstrate build full-body mat fitness with short work bursts in live reps.

CONDITIONING MAT CIRCUITS diagram
DRILL 01
15 min · Mat · Stations

Mat fitness circuit

Rotate through sprawl, shot, stand up, and jump rope stations for thirty seconds each with fifteen second rest.

Say it
“Full effort for thirty, recover for fifteen, then go again.”
Why it works
Circuits mimic the stop and go demands of a wrestling match.
VisualKinestheticLogical
Weeks 2–6 are locked

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WEEK 02

Week 2 · Conditioning

This section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.

GoalThis section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.

DRILL 01
12 min · Mat · Lines

Sprawl reaction ladder

This section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.

Say it
“This section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.”
Why it works
This section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.
VisualKinestheticLogical
WEEK 03

Week 3 · Conditioning

This section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.

GoalThis section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.

DRILL 01
15 min · Mat · Lines

Shot defense gauntlet

This section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.

Say it
“This section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.”
Why it works
This section is included with your purchase. Unlock the guide to read the full coaching copy and progressions.
VisualKinestheticLogical