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UNIFORM AND SINGLET POLICY
The official uniforms will be team shirts and shorts that are included with the registration fee. Uniforms are required for scrimmages, tournaments and dual meets.
Singlets will be offered for sale at cost. Used singlets will be sold at a discount. We have ordered singlets that should arrive shortly after the season begins.
***NON-TYNGSBOROUGH SINGLET POLICY*** At dual meets and tournaments, only Tyngsborough singlets may be worn. The only exception to this rule is if Tyngsborough singlet in the wrestlers size was not available, in which case, such wrestlers may wear non-team singlets, however, with regard to tournaments and dual meets in particular, should still wear their team shirts and shorts as their warm-ups. Any singlet may be worn at a scrimmage.
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LEVEL 3 HOME WORKOUT
1) 10 diamond push-ups. Make a diamond with your thumbs and index fingers and slowly lower your chest into the diamond. Try to keep your back and legs straight and touch only your chest in the diamond.
2) 15 sit-ups. On your back with legs bent, sit all the way up and take two punches in the air while all the way up.
3) 10 Ivan push-ups (5 each side). Arms spread wide, lower yourself and touch one shoulder to the ground, alternating sides.
4) 20 Sideward leg raises (10 each side). Lie on your back with your arms straight out to the side to brace yourself, legs straight up in the air. Slowly lower legs to one side, keeping feet together and legs straight, lower all the way down just before touching the floor and slowly bring back up to start position. Alternate sides.
5) 10 Lop sided push-ups (5 each side). One hand in front and the other back by your waist. 5 on one side, then switch hand positions and 5 on the other.
6) 20 Bicycle sit-ups. Lie on your back, fingers locked behind your head, touch your right elbow to your left knee, then your left elbow to right knee. Alternate sides.
7) Standing push-ups. Standing straight up with feet spread shoulder width, make diamond with thumbs and index finger, bend over and place diamond on the floor 2 feet in front of your body, keeping legs only slightly bent, lower top of your head into the diamond.
8) 10 Supermans. Lying on your stomach with hands out front and legs straight back. Raise your arms and legs off the mat so you are on just your stomach. Hold it for 3 seconds, and back down.
Jogging/Sprints
Either simply do wind sprints or incorporate sprints into a short jog. For plain sprints, find and area, such as using the distance between telephone poles. Sprint, then jog back. Try doing some short fast sprints and some longer distance long stride sprints. Do as many as you can in 15 minutes.
Jogging incorporating sprints. Go for a jog, but throw in intermittent sprints. For example, start out jogging, then sprint for a distance, such as between two telephone poles. After the sprint, keep jogging at a normal pace and after a short distance, throw in another sprint. During a 15 minute jog, try to get in 12 sprints, making some longer distance long stride sprints and some shorter (telephone pole to pole) distance wind sprints.
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