Zeke DiRenzo
Wrestling1 sessions per week
Must use App app to view and log training
Program Training
A1
Sumo Deadlift
5 x 3
A2
Banded Zercher
5 x 2
B
Z-Press
3 x 4
C1
Pistol Box Squat
2 x 6
C2
Single Arm Landmine Row
2 x 6
D1
Prone Machine Hamstring Curl
3 x 8
D2
Dips
3 x 8
E1
Bosu Ball Sit Up
2 x 15 @ 20 lb
E2
Paloff Press Walk Out
2 x 3
F
100 m Sprint
3 x 50
A1
Safety Bar Bulgarian Split Squat
3 x 4
A2
Single Leg Box Jump
3 x 1
B
Pull-up Series
3 x 4
C1
DB Bench Press
2 x 6
C2
Reverse Hyperextension
2 x 6
D
Weighted Sissy Squat
3 x 8
E
Chest-Supported DB Row
3 x 8
F1
TRX Torso Rotation
F2
Single Arm Farmer Walk
2 x 0:30 @ 45 lb
G
SkiErg
4 x 0:30 @ MAX
A1
Rocking Standing Calf Raise
3 x 15
A2
DB Lateral Raise 2-1-1
3 x 10
B1
Abductor Adductor Pulls
3 x 12
B2
Bent Over Rear Delt Fly
3 x 10
C1
DB Bicep Curls
C2
JM Press
D1
Cross Body Hammer Curl
D2
Banded Tricep Extension
E
Airdyne
1 x 5:00
Don't look back in season, and say "I wish I would've tried that program. Give this program a try and I can't wait to see how many more times your hand gets raised on the mat.
Get Off-Season Wrestling (Sumo Deadlift Block)
