8-Week Fargo Prep: Freestyle and Greco Training
The Winning Edge
Wrestling, Combat SportsThis 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!
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
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
A
Walk
1 x 30:00
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
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
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
A
Walk
1 x 30:00
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!
You have come this far to accomplishing your dream of getting on the podium. Take the next step and #gaintheedge on your competition.
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