2024 Super 32 Prep Program
The Winning Edge
Wrestling, Combat Sports, Jiu Jitsu, Martial Arts, Boxing, Field SportsThis is a 9 Week Training Cycle focused on preparing athletes for the 2024 Super 32 Wrestling tournament, taking place on 10/12-13 2024.
Additionally this program could be used for a 9 week training cycles where a wrestler needs to fully peak their performance!
The Winning Edge S&C focuses on using sport specific training modalities to provide the most transferable training effect for our athletes. This particular program focuses on increasing strength speed, speed strength, and the oxidative glycolytic energy pathways so our wrestlers DOMINATE the opposition.
It ain't wrong to be strong.
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 45:00
B
Front Plank on Elbows
3 x 0:30
C
Side Plank
3 x 0:15
D
Supine Plank
3 x 0:30
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
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
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
Dan Clingenpeel
High Performance S&C Coach with a focus on preparing Wrestlers to be successful on and off the mat
Bring your wrestling and performance to the next level. Gain The Winning Edge.
Get 2024 Super 32 Prep Program
