Fitness is important part of healthy living and increasing your fitness in a productive way will reap internal, intrinsic rewards that far outweigh material items. Increasing your fitness and or strength of mind and body will build self-confidence, self-esteem, self-belief, and will fortify your sense of accomplishment. The prior words were a lead up to 'The Gillespie Challenge' i.e. fundamental exercises to enhance your fitness or strength.
'The Gillespie Challenge' is comprised of a warm up, cool down and 7 rigorous body weight exercises. I believe you should be able to complete 'The Gillespie Challenge' by the end of your first year of wrestling if you are high school age or above. Many of my current USOEC athletes completed most of the exercises minutes after I did.
As always, please consult a medical professional and a National Governing Body coach prior to engaging in any physical activities that may enhance your fitness or strength.
'The Gillespie Challenge'
10 minute warm up
16 pull ups
30 push ups
16 reverse push ups/reverse row (lay on back and pull up)
10 1-legged squats per leg
1 rope climb (no legs)
20 test sit-ups
10 minute cool down
Bonus 3 head stand push-ups (for challenge-type personalities only)
Begin with 5 minutes rest periods between exercises
Advance & shorten rest periods from 5 minutes to 30 seconds over time
Begin with several sets per exercise e.g. 4 sets of 4 pull-ups
Set a goal per month, week, day, & practice session
Write down your goal and review this with your coach
Believe you will achieve
If you can complete 'The Gillespie Challenge' now, work up to do this set of exercises daily.
If you are unable to complete 'The Gillespie Challenge', now is a great time to begin your ascent to a higher level of fitness.
In sum, these exercises will ready your mind and body for the intensity of just about all strength and conditioning programs in the weight room and if the rest periods are condensed down to thirty seconds and you can execute 'The Gillespie Challenge' 5-7 times per week, you will be ready for just about any wrestling program in the world!