Wrestling Performance
Wrestling, Jiu JitsuWrestling Performance was forged out of the need for quality strength and conditioning that was lacking from the wrestling community. Born in the heartland of wrestling, Iowa: Wrestling performance brings research backed strength and conditioning programs that are accessible from any wrestler, of any level, anywhere. These programs are meant to increase strength and power while reducing injury risk for your upcoming season. In addition, maintain your gains with our in season programming while mitigating injury risk with proper volume and dosage. With over a decade of experience with high level athletes in the sports performance and rehab world, Chase and Max deliver an affordable and ACCESSIBLE program for wrestlers of all ages.
4 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Lower warm up 2
2 rounds Jump rope 30 seconds for speed Side plank rotations x 12 forward/backwards lung x 8 scorpions x 10
B
Half Kneeling Sprint
4 x 20
C1
Back Squat
3 x 5
C2
Box Jump
3 x 5
D1
RDL
3 x 10
D2
Goblet Lateral Lunge
3 x 10
E1
Single Leg Glute Bridge
3 x 12
E2
Side Plank
3 x 0:30
F
Quadruped Chin Tuck
3 x 8 @ 2
Prep
A
Upper warm up 2
2 rounds Bear crawl forward/backward x 10 steps Chest supports T Y's x 8 ea Max pushup to Rotation x 10 Bar hang 30 sec
B1
Bench Press
4 x 5
B2
Medicine Ball Slam
4 x 5
C1
Chin-Up
3 x 8
C2
Bottom Up KB Press
3 x 10
D1
Bird-Dog Row
3 x 10
D2
Hanging Knee Raise
3 x 15
E1
Alternating DB Hammer Curl
3 x 12
E2
Banded Tricep Pushdown
3 x 30
E3
KB Wrist Flips
3 x 8
Prep
A
Lower warm up 2
2 rounds Jump rope 30 seconds for speed Side plank rotations x 12 forward/backwards lung x 8 scorpions x 10
B
Belly Sprint
3 x 30
C1
Deadlift
3 x 5
C2
Rotating Hurdle Jump
3 x 4
D1
DB Reverse Lunge
3 x 8
D2
Single Leg RDL
3 x 12
E1
Back Extension
3 x 12
E2
Seated Calf Raise
3 x 12
E3
Paloff Press
3 x 12
F
Quadruped Chin Tuck
3 x 8 @ 2
Prep
A
Upper warm up 2
2 rounds Bear crawl forward/backward x 10 steps Chest supports T Y's x 8 ea Max pushup to Rotation x 10 Bar hang 30 sec
B1
Standing Landmine Press
3 x 8
B2
Forward Facing MB Scoop Toss
3 x 5
C1
DB Bench Press
3 x 8
C2
Chest-Supported DB Row
3 x 1
D1
Neutral Grip Pulldowns
3 x 12
D2
Inchworm Push-Up
3 x 8
E1
Farmers carry
3 x 50
E2
Banded Curls
3 x 30
E3
Tricep Rope Pressdown
3 x 12
When you join a team you’re getting more than programming, you’re joining an online community.
Wrestling Performance
Wrestling Performance
Wrestling Performance
