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.

$35

Get The All-Season Advantage - Wrestling Off-Season

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!

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength training that’s accessible and challenging for high school athletes during the off-season.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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

Sample Week

Week 1 of 8-week program

Sunday

Day 1 Full Body Strength / Power

Prep

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

4-Way Neck

2 x 5

TRX Facepull

Depth Drop

2 x 6

KB swings

3 x 6

Barbell Back Squat

3 x 8

Barbell Bench Press

3 x 10

Chin-Up

3 x 10

Pallof Hold

2 x 0:30

DB Farmer's Walk

2 x 40

Tuesday

Full Body Strength, Accessory, and Core

Prep

Movement Prep Circuit 1

SkiErg

1 x 15

Medicine Ball Slam

3 x 5

Skaters

3 x 10

DB Floor Press

3 x 6

Front Foot Elevated Split Squat

3 x 12

Seated Cable Row

3 x 6

Barbell Hip Thrust

3 x 8

DB Farmer's Walk

3 x 40

Plank Up Downs

3 x 20

Foam Roll

1 x 5:00

Thursday

Day 5 Full Body Strength / Power

Prep

Movement Prep Circuit 1

4-Way Neck

2 x 5

Band Pull-Apart

2 x 15

Squat Jump

2 x 6

Kettlebell High Pull

3 x 6

Barbell Deadlift

3 x 8

Incline DB Bench Press

3 x 10

Pull-Up

3 x 10

Hanging Knee Raise

3 x 12

Hammer Curl

3 x 12

Coach

More from Justin Custodio

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.