DoKrew Health & Performance

Wrestling
Coach
Daniel Kimball

DoKrew x Wrestling Strength 12-Week Program

Strength, Hypertrophy, Power, and Endurance

Features
1 sessions per week
Must use App app to view and log training
Program Training
$120
Get DoKrew x Wrestling Strength
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Systematic Progression
Your training evolves systematically over 12 weeks, with each phase building on the previous one. This approach ensures you're not just working hard, but working smart, with every workout contributing to your long-term development.
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Wrestling Specific Design
Every exercise and movement pattern is selected with wrestling performance in mind. The program focuses on building strength and power in the positions and movement patterns most relevant to success on the mat.
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Flexible Access
Train on your schedule with 24/7 access to workouts through the TrainHeroic app. The program's three-day format fits perfectly around your wrestling practice schedule while providing optimal recovery time.
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Performance Tracking
Monitor your progress with TrainHeroic's built-in tracking features. Watch your numbers improve across key lifts and movements while maintaining a complete record of your training journey.
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Time-Efficient Training
Get maximum results without spending countless hours in the weight room. Each workout is designed to be focused and effective, targeting exactly what wrestlers need without wasted time or effort.
Features
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Programming 3 days per week
Access to 3 workouts per week - focusing on upper body, lower body, and a comprehensive explosive day
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Access to every workout when you need it - all through an app.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1 DKxW

A

Dynamic warmup

B

Hang Clean Pull

4 x 4

C1

Barbell Bench Press

6, 6, 6, 9

C2

Close grip chinup

4 x 10

D1

Seated DB Shoulder Press

3 x 8

D2

Chest-Supported DB Row

9, 9, 15

E1

30 Degree Incline DB Bench Press

6, 6, 12

E2

Zottman Curls

3 x 12

E3

Dips

3 x 8

Tuesday
Week 1 Day 3 DKxW

A

Dynamic warmup

B1

Front Squat

4 x 5

B2

Box Jumps

4 x 3

C1

DB Forward Walking Lunges

4 x 9

C2

1-Arm DB Row

8, 8, 8, 12

D1

Pistol Squat

3 x 6

D2

Banded Curls

3 x 15

D3

Banded tricep kickback

3 x 15

D4

Barbell Ab Rollout

3 x 8

E

KB swings

5 x 12

Thursday
Week 1 Day 5 DKxW

A

Dynamic warmup

B

Clean Pull

4 x 3

C1

Back Squat

5, 5, 5, 7, 7

C2

Pull-Up

3 x 8

D1

DB Bulgarian Split Squat

3 x 7

D2

DB OH situp

3 x 10

E1

Romanian Deadlift (RDL)

3 x 9

E2

Goblet Squat

3 x 10

F

Dead Hang

3 x 1:00

Coach
More from DoKrew Health & Performance
coach-avatar Daniel Kimball

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Level Up Your Training Today!

Training for wrestling isn't just about random workouts. I've put everything I learned from my experiences into making something that actually works on the mat. If you're serious about improving your strength and performance, this program gives you what yo

Get DoKrew x Wrestling Strength
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FAQs
How many days per week do I need to commit to this program?
The program runs 3 days per week. This allows for optimal recovery while still making consistent progress, and it's designed to work alongside your regular wrestling practice schedule.
Do I need access to a fully equipped gym?
Yes, you'll need access to basic gym equipment including barbells, dumbbells, and a squat rack. The program uses fundamental strength training equipment to build wrestling-specific strength and power. Bands and/or a pulley machine is recommended as well, and both can be substituted for one another.
How long does each workout typically take?
Most workouts take around 60 mins to complete, with some being shorter and others being slightly longer. They're designed to be efficient while still providing enough volume and intensity for progress.
What if I miss a workout?
he program is designed with flexibility in mind. If you miss a workout, you can either make it up the next day or continue with the scheduled workout. The key is consistency over the 12 weeks.
Will I get personal coaching or feedback?
This is a pre-written program without direct coaching. However, the TrainHeroic app provides clear instructions written by me, and video demonstrations for all exercises to ensure proper form.
Can I repeat the program after the 12 weeks?
Yes! Many athletes choose to run the program multiple times, adjusting weights and intensities based on their progress. The program is designed to be effective even with multiple run-throughs.

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