Off-Season Wrestling Vol 1. (Year 1)
Zeke DiRenzo
WrestlingOff-Season Wrestling Vol. 1 is the exact foundation I use with every first-year high school wrestler in my academy. Built for wrestlers of all experience levels, this program combines 3 days of strength & conditioning with 3 wrestling sessions each week to develop the physical qualities that matter most on the mat.
The focus is simple: build maximal strength, improve explosiveness, and develop the conditioning needed to wrestle at a high pace from the first whistle to the last. Every phase is progressive, allowing you to establish a solid foundation before advancing to more demanding training.
This isn't a collection of random workouts. It's a proven system that has helped produce state qualifiers, state placers, and state champions. Whether you're just beginning your off-season training or looking for a structured plan that delivers results, Vol. 1 provides the road map to become a stronger, faster, and more explosive wrestler.
A1
Safety Bar Squat
3 x 8
A2
Box Jump
3 x 2
B
Lat Pulldown
C1
One-Arm DB Bench Press
2 x 10
C2
Prone Machine Hamstring Curl
2 x 10
D
DB Reverse Lunge (Front Foot Elevated)
E
Chest-Supported DB Row
3 x 8
F1
DB Zercher Walk
2 x 40 @ 50
F2
Med Ball Square Stance Toss
2 x 8 @ 10 lb
F3
2-Step Lateral Shuffle
2 x 0 @ 35
A1
Foam Roll
1 x 0:30
A2
Lying Knee to Knee Stretch (Hip Internal Rotation)
1 x 10
A3
Banded Shoulder Rotations
1 x 10
A4
Band Pull-Apart
A5
Inch Worm
1 x 5
A6
WORLD'S GREATEST STRETCH
1 x 3
A
RDL
3 x 8
B1
Bench Press
B2
Banded Plyo Push-up
3 x 3 @ 0 lb
C1
DB Step Up
2 x 10
C2
1-Arm DB Row
2 x 10
D
GHD Hip Extension
3 x 8
E
DB Z Press
3 x 8
F1
Hanging Knee Raise
10, 8
F2
Paloff Press
8, 6
F3
Jog
2 x 0.25
A1
Foam Roll
1 x 0:30
A2
Lying Knee to Knee Stretch (Hip Internal Rotation)
1 x 10
A3
Banded Shoulder Rotations
1 x 10
A4
Band Pull-Apart
A5
Inch Worm
1 x 5
A6
WORLD'S GREATEST STRETCH
1 x 3
A1
Calf Raise
3 x 15
A2
DB Lateral Raise
3 x 12
B1
Copenhagen Plank
@ 0:30
B2
Bent Over Rear Delt Fly
3 x 12
C
4-Way Neck ISO
D1
Skull Crushers
3 x 8
D2
Seated Incline DB Curls
3 x 8
E1
Tricep Pushdown
3 x 15
E2
Hammer Curl
3 x 15
F
Airdyne
1 x 5:00 @ 50
A1
Foam Roll
1 x 0:30
A2
Lying Knee to Knee Stretch (Hip Internal Rotation)
1 x 10
A3
Banded Shoulder Rotations
1 x 10
A4
Band Pull-Apart
A5
Inch Worm
1 x 5
A6
WORLD'S GREATEST STRETCH
1 x 3
Zeke DiRenzo
Strength Coach & Wrestling Coach for DiRenzo Wrestling Academy
This is the exact program I use with every first-year wrestler in my academy. It has helped develop state champions, state placers, and state qualifiers. The system is progressive, starting with a simple foundation and building over time to deliver consist
Get Off-Season Wrestling Vol 1. (Year 1)
Joseph Conrad
Wrestling State Placer
Verified Athlete"There's something different about your workouts. I feel like anyone can get stronger but with your workouts I feel like I have more power & torque."
Solomon Lucas
Wrestling State Placer
Verified Athlete"A lot of it sucks when I'm doing it because it's really hard, but it really pays off in the end."
