Are you a high-school wrestler who wants to continue getting stronger and better during the off-season? Last season didn't go as planned because your opponents were stronger than you? Then you have come to the right place. The All-Season Advantage Wrestling Off-Season program is for athletes like you who want to train on your own during the summertime, or even the holiday break. This program is geared for wrestlers and is tailored specifically to build full body strength and power for the upcoming season!
If you are looking to continue improving your strength, maybe add a little bit of size, or even just want to get better at some movement patterns, this program is for you. This is a 3 days a week for 8 weeks that can bring you right up to the start of pre-season. See you in the weight room.
Prep
A
Movement Prep Circuit 1
Complete Each Mobility/Activation Exercise On the ground 1. Shin Box 90/90 rotations - 10 rotations each side 2. Fire Hydrants - 10 repetitions each side 3. Cat Cow - 10 repetitions 4. Worlds greatest - 5 repetitions each side Standing 5. Knee Hugs - alternate 10 repetitions each leg 6. Quad Pull - alternate 10 repetitions each leg 7. Lateral Squat - 10 repetitions each leg 8. Alternating Leg Scoops - 10 repetitions each leg
B1
4-Way Neck
2 x 5
B2
TRX Facepull
C
Depth Drop
2 x 6
D
KB swings
3 x 6
E
Barbell Back Squat
3 x 8
F1
Barbell Bench Press
3 x 10
F2
Chin-Up
3 x 10
G
Pallof Hold
2 x 0:30
H
DB Farmer's Walk
2 x 40
Prep
A
Movement Prep Circuit 1
Complete Each Mobility/Activation Exercise On the ground 1. Shin Box 90/90 rotations - 10 rotations each side 2. Fire Hydrants - 10 repetitions each side 3. Cat Cow - 10 repetitions 4. Worlds greatest - 5 repetitions each side Standing 5. Knee Hugs - alternate 10 repetitions each leg 6. Quad Pull - alternate 10 repetitions each leg 7. Lateral Squat - 10 repetitions each leg 8. Alternating Leg Scoops - 10 repetitions each leg
B
SkiErg
1 x 15
C1
Medicine Ball Slam
3 x 5
C2
Skaters
3 x 10
D1
DB Floor Press
3 x 6
D2
Front Foot Elevated Split Squat
3 x 12
E1
Seated Cable Row
3 x 6
E2
Barbell Hip Thrust
3 x 8
F1
DB Farmer's Walk
3 x 40
F2
Plank Up Downs
3 x 20
G
Foam Roll
1 x 5:00
Prep
A
Movement Prep Circuit 1
Complete Each Mobility/Activation Exercise On the ground 1. Shin Box 90/90 rotations - 10 rotations each side 2. Fire Hydrants - 10 repetitions each side 3. Cat Cow - 10 repetitions 4. Worlds greatest - 5 repetitions each side Standing 5. Knee Hugs - alternate 10 repetitions each leg 6. Quad Pull - alternate 10 repetitions each leg 7. Lateral Squat - 10 repetitions each leg 8. Alternating Leg Scoops - 10 repetitions each leg
B1
4-Way Neck
2 x 5
B2
Band Pull-Apart
2 x 15
C
Squat Jump
2 x 6
D
Kettlebell High Pull
3 x 6
E
Barbell Deadlift
3 x 8
F1
Incline DB Bench Press
3 x 10
F2
Pull-Up
3 x 10
G1
Hanging Knee Raise
3 x 12
G2
Hammer Curl
3 x 12
Coach Justin has worked as a strength and conditioning coach going on 10 years. He has experienced with high-school, collegiate, and olympic athletes across different field and court sports. He is a Certified Strength & Conditioning Specialist and Tactical Strength & Conditioning Facilitator through the National Strength & Conditioning Association.
Champions are made in the off-season!
Get The All-Season Advantage - Wrestling Off-Season