Marsh column: Where you can wrestle
Published 12:00 am Sunday, November 30, 2008
Q. We just moved in this area and are interested in a wrestling program, does the YMCA offer wrestling?
A. Believe it or not, with all the programs we run we do not run a wrestling program. I don’t know if they still take applications but Salisbury Parks and Recreation does run a great wrestling program which just started.
Call Tim Pitman at Halls gym 704-638-5289 and he will be able to answer whether your child can still join.
Since this is a short answer to this question, I am going to add two strength workouts; one using your own body to strengthen and one using weights.
Warm-up and stretch
Perform the following group of exercises three times. Rest 15-30 seconds after each combination.
– 10-20 push-ups
– 25 jumping jacks
– 10-20 Burpees (standing drop into a push-up position, do a push up, jump up and jump up high).
– 25 side to side jumps, feet together.
– 10-20 pull ups
– 25 front-to-back jumps, feet together.
– 10-20 push ups with a clap (after you push up, clap hands before you go into a push up again).
– 25 jump rope with jump rope or just the move.
– Abdominal exercise with obliques. 25 reps each, three sets
Warm up and stretch
Perform one to two days per week with at least one day of rest between weight workouts. Two to three sets of 8-10 repetitions.
– Bench press.
– Dead lift.
– One leg, leg curl.
– Bicep dumbbell curls.
– One leg, leg extension.
– Seated row.
– Shoulder external rotation. (Lie on side hold dumbbell in hand. Elbow is at 90 degrees. Slowly lift forearm by rotating the arm at the shoulder.)
– Abdominal exercise.
Contact Ester Marsh with health and fitness questions at 704-636-0111 or emarsh@ rowanymca.com.