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8-Week Fargo Prep: Freestyle and Greco Training

The Winning Edge

Wrestling, Combat Sports
Coach
Dan Clingenpeel

This program is a highly focused and intense 8 week peak for the USA Wrestling Freestyle and Greco-Roman National Championships. However, this progression can be used for any 8 week training cycle with a big tournament or competition in mind.

Please note, this program is intended to SUPPLEMENT your on-mat skills practice and is taking into account the likelihood you are wrestling most days of the week.

This program features a 2 week 'prep' mesocycle where a strong foundation is laid. Following that the program moves into a pre-competitive mesocycle where strength-speed and general conditioning is in focus. Finally, the program evolves into a competitive mesocycle where speed-strength and sport-specific training effects are kicked into high gear. All the while, recovery workouts are built into your week to keep you healthy and powerful.

This is a well-rounded program designed to prepare an athlete to be firing on all cyclinders come tournament time and to earn a spot on the podium!

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SPORT SPECIFIC TRAINING
All of the rigorous demands of wrestling will be sharpened and honed throughout this program
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Become an Athletic Weapon
Full Body Lifting Workouts, Explosive Plyometric Training, and Brutal Conditioning Protocols designed to allow you to dominate the competition
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Barbells, Dumbbells and/or Kettlebells
Recommended
Sandbags, Climbing Rope, GHR
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Sample Week
Week 1 of 8-week program
Sunday
'On Ramp Session 1A'

A1

Agile 8

A2

Walking Lunges

1 x 40

A3

4-Way/ Manual Neck

2 x 20

B1

Kneeling Med-Ball Throw

3 x 5

B2

Landing Drills

3 x 5

C1

Hang Power Clean

5 x 1

C2

Hang Power Clean

5 x 3

D

Back Squat

5 x 5

E1

Barbell Row

3 x 8

E2

RDL

3 x 8

F1

Chin-Up

3 x 8

F2

mcgill deadbug

3 x 8

F3

DB Shrug

3 x 10

Monday
Off-Mat Conditioning Work

A1

Agile 8

A2

Isometric Lunge Hold

1 x 0:30

A3

1-Leg RDL Isometric Hold

1 x 0:30

A4

Partner Neck Isometric

1 x 0:30

B1

Med Ball Chest Pass

2 x 10

B2

Medicine Ball Slam

2 x 10

B3

Half-Kneeling Med Ball Chop

2 x 10

B4

Counter Movement Medball Shotput

2 x 10

C

Airdyne

1 x 30:00

D1

Band Pull-Apart

2 x 1:00

D2

Band ABD External & Ext.

2 x 1:00

D3

Banded Tricep Pushdown

2 x 1:00

Tuesday
Active Recovery

A

Walk

1 x 30:00

Wednesday
On-Ramp Session 1B

A1

Agile 8

A2

Walking Lunges

2 x 40

A3

4-Way/ Manual Neck

2 x 20

B1

Med Ball Slams

3 x 5

B2

Box Jump

3 x 5

C

Overhead Press

5 x 5

D

Dip

3 x 10

E

Band Face Pull

3 x 10

F

Bulgarian Split Squat

3 x 10

G

Single Arm Farmer Walk

2 x 60

H

Hollow Rock

2 x 12

Thursday
Off-Mat Conditioning Work

A1

Agile 8

A2

Isometric Lunge Hold

1 x 0:30

A3

1-Leg RDL Isometric Hold

1 x 0:30

A4

Partner Neck Isometric

1 x 0:30

B1

Med Ball Chest Pass

2 x 10

B2

Medicine Ball Slam

2 x 10

B3

Half-Kneeling Med Ball Chop

2 x 10

B4

Counter Movement Medball Shotput

2 x 10

C1

Band Pull-Apart

2 x 1:00

C2

Band ABD External & Ext.

2 x 1:00

C3

Banded Tricep Pushdown

2 x 1:00

D

Tempo Run

10 x 0:40 @ 40

E

Athlete Choice Assistance

6 x 12

Friday
On-Ramp Session 1C

A1

Agile 8

A2

Walking Lunges

2 x 40

A3

4-Way/ Manual Neck

2 x 20

B1

Half-Kneeling Med Ball Chop

3 x 5

B2

Landing Drills

3 x 5

C

Snatch Pull

5 x 1

D

Front Squat

5 x 5

E1

Pull-Up

3 x 10

E2

Glute-Ham Raise

3 x 6

F1

Dip

2 x 10

F2

Oblique Side Crunch

2 x 12

G

DB Lateral Raise

2 x 10

Saturday
Active Recovery

A

Walk

1 x 30:00

Coach
coach-avatar Dan Clingenpeel

Veteran S&C and Wrestling Coach. Has coached multiple VHSL/VISAA State Champs and National Prep All-Americans on the mat as well as been the strength coach for multiple College and International Wrestlers!

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HAVE THE BEST TOURNAMENT OF YOUR LIFE

You have come this far to accomplishing your dream of getting on the podium. Take the next step and #gaintheedge on your competition.

Get 8-Week Fargo Prep: Freestyle and Greco Training
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FAQs
Who is this for?
Freestyle, Greco-Roman, Folkstyle Wrestlers and/or other Combat Sports Athletes
What if I have questions while I work thru the training program?
I am fully available to support in any way you need either via messaging on TrainHeroic or via email: thewinningedgellc@gmail.com
8-Week Fargo Prep: Freestyle and Greco Training