Off Season Wrestling Intermediate

Five Point Training

Wrestling
Coach
Colin Davis

This is a 10 week strength and conditioning program aimed at intermediate level high school wrestlers who are looking to improve their athletic abilities in the off season. This program follows a simple structure with basic movements that will give athletes what they need to improve without over-complicating the process. This is a great program for any young wrestler who wants to gain the confidence and strength that they need to go into their season and achieve their goals. Strength and conditioning is no longer an optional part of being a successful high school athlete and I aim to make it accessible and easy to comprehend for athletes who do not have the advantage of an in person coach.

$25
Get Off Season Wrestling Intermediate
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Improved strength
This program will allow you to unlock your full strength potential both on and off the mat giving you a huge advantage going into your season. Every high level athlete lifts weights in the off season so why shouldn't you? This program is designed to help you build the confidence that you need to dominate in matches and will build the strength to back it up.
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Speed and conditioning
This program is not just about lifting weights, it will also push you to become a more conditioned athlete and will allow you to build your gas tank so you can push matches deep in the third period with confidence that you will outlast your opponent.
Features
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Programming 5 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbells // Bands
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Sample Week
Week 1 of 10-week program
Sunday
Wrestling day 1

Conditioning

A

Off season warmup

Agile8 Band walks 3x12 Band pull-aparts 3x12 Deadbug 3x10 Low pogo jumps 3 x15

B

Seated Box Jump

4 x 5

C

Front Squat

4 x 8 @ 60 %

D

Flat DB press

4 x 8 @ 60 %

E

DB bent over row

4 x 10 @ 60 %

F

Superman

3 x 12

Monday
Sprint

Conditioning

A

Sprint warmup

Static stretch A skips x 30 yard A skips with force x 30 yard Acceleration bound x 30 yard Low pogo x 15 yard High pogo x 15 yard

B

400 m repeats

Tuesday
Wrestling day 2

Conditioning

A

Off season warmup

Agile8 Band walks 3x12 Band pull-aparts 3x12 Deadbug 3x10 Low pogo jumps 3 x15

B

Med Ball Slam

4 x 8

C

RDL

4 x 8 @ 60 %

D

DB OHP

4 x 10 @ 50 %

E

Pull-Up

3 x MAX

F1

DB skullcrusher

3 x 12

F2

DB curl

3 x 12

G

Side Plank

2 x 0:30

Wednesday
Mile 

A

1-mile Run

Thursday
Wrestling day 3

Conditioning

A

Off season warmup

Agile8 Band walks 3x12 Band pull-aparts 3x12 Deadbug 3x10 Low pogo jumps 3 x15

B

Kneeling Jump+ vertical

4 x 6

C

Trap Bar Deadlift

4 x 8 @ 60 %

D

Push-Up

3 x MAX

E

Pendlay Row

4 x 8

F

YTW

3 x 12

G

Suitcase Carry

3 x 25

Coach
More from Five Point Training
coach-avatar Colin Davis

Colin is a certified personal trainer with over 7 years of experience coaching both general fitness and athletes. He is dedicated and passionate with all of his athletes who range from elementary school all the way up to the senior level competition and loves helping them reach new levels of athleticism and confidence through strength and conditioning

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WHY TRAIN IN THE OFF SEASON

Nobody has ever left the mat and thought "man I was way too strong in that match" Lifting weights in the off season builds a strong foundation to go into your season confident and prepared.

Get Off Season Wrestling Intermediate
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FAQs
Why do I need to lift weights?
The simple answer is so you can be stronger! Strength is never a weakness and the stronger you become in the off season the easier the in season workouts are
Won't lifting weights make me slow and bulky?
No! This is an old myth that has been dispelled many decades ago but is still very common. All the top wrestlers in the world lift weights and they all see massive benefit from it.
The Proof
verified-athlete-avatar Braden Homsey

Senior level Freestyle competitor

Verified Athlete

"Lifting weights through team Five point has transformed my abilities on the mat, leveled up my athleticism, and has given me the confidence and strength to perform at the highest level"

verified-athlete-avatar Rebecca Mathewson

Beach wrestling world team athlete

Verified Athlete

"Being coached by team Five point has changed the way I train so I can maximize my body's power when I am competing to know that I am the strongest and most prepared I possibly can be"

More from Five Point Training

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Off Season Wrestling Intermediate
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