The All-Season Advantage - Wrestling Off-Season

Justin Custodio

Wrestling
Coach
Justin Custodio

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.

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Program is on when the season is off
Just because the season is over doesn't mean you have to stop training! Make the most of this time to improve in areas where you need more strength!
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Track your numbers to show progress!
Easy to follow program and the option to track your numbers. When the season comes you can show off how much you have gotten stronger!
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 3 days per week
Daily strength training that’s accessible and challenging for high school athletes during the off-season.
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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
Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Dumbbell Bench // Pull Up Rack/Machine // Cable Machine // Hamstring Curl Machine // Medicine Balls // Kettlebells // Rower // Stability/Physio Ball // Foam Roller // Barbell // TRX
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Sample Week
Week 1 of 8-week program
Sunday
Day 1 Full Body Strength / Power 

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

Tuesday
Full Body Strength, Accessory, and Core

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

Thursday
Day 5 Full Body Strength / Power

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
coach-avatar Justin Custodio

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.

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Make your off-season count!

Champions are made in the off-season!

Get The All-Season Advantage - Wrestling Off-Season
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FAQs
What training level do I need for this program?
This program is made for high-school intermediate level athletes.
Do I need access to a gym?
This program is best suited for a gym that has all available equipment.
Can I let my coach know that I am using this program?
Yes! If you have a high-school strength and conditioning coach, let him or her know that you will be doing this program.
The All-Season Advantage - Wrestling Off-Season