Wrestling 2.0

Pro Elite Strength and Conditioning

Wrestling

Coach

Ryan Leibreich

To 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.

$30

Get Wrestling 2.0

Train to Succeed

Smart training focused on Increasing Strength & Power for take downs, sprawls and recovery. Conditioning to power through full Matches

Train with the Best to be the Best

Smart Training = Stronger, ,Faster &More Conditioned

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

barbell // dumbbells // plates // kettlebells // jump rope

Recommended

sled // rower // sledge hammer

Sample Week

Week 1 of 8-week program

Sunday

Strength Day 1

Warm-Up - 2 x 4

2 x 5

1-Leg Romanian Deadlift

3 x 5

Standing SA Shoulder Press - Dumbbell

3 x 5

Spiderman Plank

3 x 5

Bulgarian Split Squat

3 x 5

1-Arm DB Row

3 x 5

Side Plank with Top Leg Lift

3 x 5

Goblet Squat

4 x 12

SL Calf Stretch - Wedge

4 x 0:30

Elite 6

Monday

Speed & Agility Day

Warmup Series 1

3 x 5

Shuttle Sprint

10 x 10 @ 2

2-Step Lateral Shuffle

5 x 20

Agile 8

1 x 10:00

Tuesday

Strength Day 2

Single Leg Glute Bridge

3 x 8

Foam Roll IT Bands

3 x 0:30

Hip Thrust

4 x 6

Alt. Leg Box Push Offs

4 x 3

Incline DB Bench Press

4 x 8

Deadlift

3 x 3

Seated Row - Band

3 x 10

Reverse Hyperextension

4 x 10

Elite 6

Wednesday

Conditioning Day

Warmup Series 1

3 x 5

Sprint

10, 20, 30, 40, 50, 60, 70, 80, 90, 100 @ 2

5 Cone Zigzag Drill

10 x 2

Foam Roll

1 x 10:00

Thursday

Strength Day 3

Overhead Squat w/ PVC

4 x 5

Lateral Lunge

4 x 5

Push-Up - Down Dog

4 x 5

Box Jump

4 x 4

SA Z press - Kettlebell

4 x 8

DB Lateral Step-Up

4 x 4

HK Pull-Downs - Band

4 x 12

Super Quad Stretch

2 x 60

Friday

Week 1 Day 6

Yoga for Recovery

Coach

More from Pro Elite Strength and Conditioning

Ryan Leibreich

Director of Strength and Conditioning Pro Performance RX

BE READY

Eliminate the excuses. Commit to the process.

Get Wrestling 2.0

FAQs

Who is this program for?

This Program is for High school and College Athletes who are driven and want to be the best everyday.

What if I miss a day?

Its okay to miss a day. Just click back on the one you missed and follow the workouts in order

How long are the workouts?

45-60 minutes for lifting days 20-30 minutes for conditioning days Remember training smart doesn't mean you need to be in the gym for ridiculous amounts of time

What if I have a question?

Don't hesitate to reach out to us on messenger or email ryan @properformancerx.com

The Proof

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."