Wrestling yourself into shape

By Daisy Carrington, amNewYork Deputy Features Editor | daisy.carrington@am-ny.com

October 10, 2007

In the city, wrestling with everyday life can be its own workout (that's why New Yorkers have nerves of steel). So it's no wonder the physical act of wrestling can work wonders for your body (and if you have a willing partner, can even spruce up your love life).

"Wrestling and grappling requires a high level of anaerobic fitness, strength, power, speed, agility and quickness," says Nick Beatty, a personal trainer at Focus Integrated Fitness, a midtown-based personal fitness company. "Wrestlers want to be as strong and powerful as possible without gaining tremendous amounts of weight."

Beatty has devised a program to get you in tiptop, Hulk Hogan shape, even if you don't have a ring to practice in.

1. Burpees

Stand with your feet shoulder-width apart. Get into a squat position, and touch the ground with your hands. Kick your legs out behind you and assume a push-up position. Perform a push-up and return to a squat position. Stand up straight, reach your hands overhead and jump as high as you can, landing in starting position. Do at least eight reps, resting for 10 seconds between each one.

2. Snatches

Stand with your feet hip-width apart and grasp a dumbbell on the floor with a wide grip. (If you're not sure you are fit enough to handle a heavy weight, start with a broomstick instead.) Keeping the bar close to your body, extend your knees as you lift the bar. Simultaneously extend your hips and ankles. Thrust your hips toward the bar, keeping your arms straight, and forcefully accelerate the bar upward by rapidly shrugging your shoulders, keeping your arms extended as long as possible. At the highest point of your shrug, rapidly raise your elbows and lower yourself under the bar, rotating your elbows and hands under the bar. Catch the bar overhead with straight arms, an erect torso, and flexed hips and knees. Lower the bar slowly to your hips, and then to the ground. Do six to eight reps, or fewer if you have to.

3. Clock push-ups

Assume a push-up position. Perform one push-up, then shift your feet 90 degrees, while keeping one hand steady as a pivot. Perform another push-up, then move your feet another 90 degrees. Repeat two more times to finish where you started. Now go "around the clock" in the other direction. If you can perform several revolutions, an unstable surface such as a medicine ball can be introduced under your stationary hand. Try to build up to five to 10 revolutions per direction.

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