Wrestling
Pro Elite Strength and Conditioning
Jiu Jitsu, WrestlingTo build better Athletes. To be the best wrestling athlete you can be.
The goal is to give you the athletic tools to perform your best on mat. This off-season phase one is about building a proper foundation and putting in the work to have the right strength and conditioning.
A
Warmup Series 1
1 x 10
B
Med Ball Rotational Throw
3 x 10 @ 10 lb
C
Bench Press
7 x 5 @ 60 %
D1
Chin-Up
3 x 8
D2
YTW
3 x 8 @ 5 lb
D3
DB Lateral Raise
3 x 8
E1
Barbell Bicep Curl
3 x 10
E2
DB Shrug
3 x 12
E3
4-Way/ Manual Neck
3 x 3
F
Run
2 x 6 @ 30
G
Elite 6
A
Athletes Choice Cardio 20 minutes
1 x 20:00
Prep
A
Squat/Deadlift Warmup Prep
Increase Glute Activation Prime Central Nervous System 1a- Over head Squats with PVC 2 x 10 1b- Goblet squat 2 x 10 1c- KB Swings 2x 10
B1
Box Jump
7 x 3 @ 30
B2
Back Squat
7 x 5 @ 60 %
C1
Single Leg RDL
3 x 10
C2
Russian Swings - Kettlebell
3 x 10
C3
Toes to Bar
3 x 10
Conditioning
D
Alactic Capacity 1
1- squat jumps 10 sets x 4 reps 30 seconds between sets 2- Sled push- explosive push- 1 step drive 10 x 4 reps 30 seconds rest 3- sledge hammer hits- can substitute med ball slams 10 x 4 each side 30 seconds between sets max effort hit
A
Turkish Getup
4 x 2
Prep
A
PVC Warmup Series
Dislocates x 10 Lunge and Lean x 10 each side 1 leg RDL x 10 each side lateral lunge x 10 each side reverse dislocates x 10
B1
MB Side Throw
1 x 10 @ 10 lb
B2
Overhead MB Throw
1 x 10 @ 10 lb
B3
Med Ball Chest Pass
1 x 10 @ 10 lb
C
DB Military Press
7 x 5 @ 60 %
D1
HK SA Press - Landmine
3 x 12
D2
Ring Rows
3 x 12
D3
Rear Delt Flyes
3 x 12
E1
Band Face Pull
3 x 10
E2
Alternating DB Hammer Curl
3 x 10
F
Med Ball Slam
10 x 10 @ 20 lb
A
Super Lunge Series
2 x 3
Ryan Leibreich
Director of Strength and Conditioning I have been fortunate to work with athletes of all levels from 8 to 80. From seasoned Pros to first time rec players. Everyone can train; Training and learning never stop. Consistency is key.
Jared Garvin
Wrestling Coach, BJJ Competitor
Verified Athlete"I Wrestled at WVU and competed with and against many Olympians. I know these guys are the best at what they do and trust them fully with my training and all the wrestling athletes."
Jake Purdy
Athlete/Fitness Equipment Manufacturer
Verified Athlete"I supply some of the best athletes across the country NFL, NBA, MLB with the best equipment and wouldn't trust anyone else with their programming for training."
