what are some exercises that i can do with out being able to go to a gym or with limited equipment? i only have access to few free weights and a weight bench.
currently i am a 150, 5'9 who cuts for 130 during the season, i am primarily a quickness wrestler and i'm looking to develope that even further if possible

That a great question. Here are some exercises that you can do from home with no weights to improve your quickness

$3.00 training

Tennis Ball Drop
1. Have partner or trainer stand 10 feet away holding a tennis ball in each hand out to the sides at shoulder height.
2. You stand with one foot in front of the other in the “ready” position.
3. Partner will drop one of the tennis balls (his or her choice). You must sprint towards the ball before it bounces twice.
4. Return to start point and repeat according to prescribed repetitions.
5. Remember to drive on the first step and not “stutter step” to reduce reaction time.
Great exercise for quick shots late in a match.....

Tennis Ball Reaction Drill
1. Stand 5-10 feet away from a wall facing it with your back to your partner
2. Have your partner throw a tennis ball off the wall as you have to react to its movement and placement.

Sounds like a kids game but it works, as the drill goes on have your partner throw the ball harder and harder. You will find yourself reacting quicker by the end of the drill

Wrestlers Two-point Stance Drill
1. Assume a standing defensive position with your hands it front of you.
2. Have partner or trainer stand 5 feet away with a tennis ball. Toss ball at the athletes legs or waist. React to the ball and at least block it with a hand or catch it before it hits you. The partner can throw the ball harder and quicker if the athlete can catch it comfortably.
3. Repeat


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Mike