National Team members Velte, Smith and Diakomihalis share their at-home workouts

By Taylor Miller, USA Wrestling | April 02, 2020, 3:15 p.m. (ET)

Photo (R to L): Yianni Diakomihalis, Mallory Velte and Pat Smith.

Everyone is having to make some adjustments in this time, whether they are major or minor. For wrestlers and other athletes, they have to be innovative when it comes to staying in shape as pretty much every gym in the world is closed.

I reached out to three National Team athletes—Mallory Velte, Pat Smith and Yianni Diakomihalis—asking them to share what their workout routines look like right now. Here are some at-home workouts that each of them are doing with minimal equipment.

If you decide to try some of these workouts, it’s extremely important to listen to your body. If the weights are too heavy or the timed exercises are too much, modify as needed. These are just outlines and ideas for anyone looking for at-home workouts.

MALLORY VELTE
2018 World bronze medalist in women’s freestyle

CLICK HERE for my programming by Coach Carmen Bott. I live in an apartment (and they've shut our building's gym) so I have access to: 

  • 16kg kettlebell
  • 20kg kettlebell
  • bands
  • battle ropes
  • yoga mat

**For clarity, on day 2 I go to a set of stairs or a hikes that takes 3 minutes to run up for aerobic power. On day 5, I do 1 minute hard (30 second kb swings, 30 second rope slams), 1 minute rest for five rounds, jog 6 minutes then repeat. These modalities could be swapped by anything that’s super exhausting (burpees, etc).

PAT SMITH
Two-time Greco-Roman World Team member

21 min circuit: use 20 to 35-pound dumbbells

  • Curls
  • Overhead Shoulder press
  • Bent over rows
  • Squats
  • Curl and punch
  • Push-ups (on dumbbells)

**Do each exercise for 60 seconds, then 50 second, 40 seconds, 30 seconds, 20 seconds, 10 seconds- so each round reduces 10 seconds

**Do not let go of the weights for the whole thing - the goal is to keep weights moving

YIANNI DIAKOMIHALIS
Two-time Cadet World champion in men’s freestyle

100 burpee pull-ups as fast as you can (here’s how to do one)
**goal is to do it under 10min

If you have access to a rowing machine:
500m on the rowing machine
30-second rest
500m on the rowing machine
**goal is to be under 1:45

100 burpees
1-minute break
100 burpees
**goal is to do the full 200 burpees under 5 min