Offseason Wrestling 2024

The Winning Edge

Wrestling, Combat Sports, Martial Arts, Jiu Jitsu, Boxing, Field Sports
Coach
Dan Clingenpeel

A weekly updated program focused on developing the necessary strength, power, and explosiveness for the sport of wrestling!

Each week will feature 3 lifting workouts and 1 additional conditioning-focused workout.

Prior to starting this program it is advised that you have training maxes set for the following exercises: Power Clean, Power Jerk, Bench Press, Back Squat, Front Squat

$25 / mo
Start My 7-Day Free Trial
benefit-image-0
Sport-Specific Strength
Develop the crushing strength you will need to dominate on the mat. Leg, hip, back and grip strength levels will go thru the roof!
benefit-image-1
Explosive Power
Both Olympic Lifts and Bodyweight Plyometrics are utilized to develop the explosive, twitchy power that will give the opposition fits
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
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.
Equipment
Required
Barbells, Dumbbells, Sleds
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Session 11B

A

Airdyne

5 x 0:30

B1

Snap Down

3 x 6

B2

Vertical Jump and Land

3 x 6

C1

Back Extension

3 x 0:15

C2

Counterbalance Squat

3 x 0:30

C3

Inverted Row

3 x 0:15

D

Squat Clean + Push Press

5 x 3

E

Bench Press

3 x 5

F1

Handstand Push-Up

3 x 8

F2

Bulgarian Split Squat

3 x 8

G1

Tricep Choice

3 x 10

G2

Band Face Pull

3 x 10

G3

DB Reverse Lunge

3 x 10

Wednesday
Session 11C

A

Airdyne

5 x 0:30

B1

Snap Down

3 x 6

B2

Vertical Jump and Land

3 x 6

C1

Back Extension

3 x 0:15

C2

Counterbalance Squat

3 x 0:30

C3

Inverted Row

3 x 0:15

D

Snatch Pull

5 x 3

E

Back Squat

5 x 2

F1

Weighted Strict Pullup

3 x 8

F2

Glute-Ham Raise

3 x 8

G1

Dip

3 x 8

G2

Oblique Side Crunch

3 x 10

G3

4-Way Neck

3 x 10

Thursday
Off-Mat Conditioning Work

A1

Agile 8

A2

Isometric Lunge Hold

1 x 0:30

A3

1-Leg RDL Isometric Hold

1 x 0:30

A4

Partner Neck Isometric

1 x 0:30

B1

Med Ball Chest Pass

2 x 10

B2

Medicine Ball Slam

2 x 10

B3

Half-Kneeling Med Ball Chop

2 x 10

B4

Counter Movement Medball Shotput

2 x 10

C

Airdyne

1 x 30:00

D1

Band Pull-Apart

2 x 1:00

D2

Band ABD External & Ext.

2 x 1:00

D3

Banded Tricep Pushdown

2 x 1:00

Saturday
Session 12A

A

Airdyne

5 x 0:30

B1

Snap Down

3 x 6

B2

Single Leg Broad Jump & Land

3 x 6

C1

Back Extension

3 x 0:15

C2

Counterbalance Squat

3 x 0:30

C3

Inverted Row

3 x 0:15

D

Power Clean + Push Jerk

5 x 3

E

Bench Press

5 x 3

F1

One arm DB floor press

3 x 8

F2

Bulgarian Split Squat

3 x 8

G1

Tricep Choice

3 x 10

G2

Band Face Pull

3 x 10

G3

DB Reverse Lunge

3 x 10

G4

DB Bicep Curls

3 x 10

Coach
More from The Winning Edge
coach-avatar Dan Clingenpeel

Veteran S&C Coach, Current Assistant Coach of Top 10 National Prep Team. Has trained numerous State Champs, All-Americans, Collegiate and International Wrestlers

closer-image-1
closer-image-2
Prep for the Best Season of Your Life

Committing yourself to a full-fledged, comprehensive Offseason Program will have you reaping the benefits on the podium at the conclusion of your season!

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Offseason Wrestling 2024
screenshot1
Offseason Wrestling 2024
screenshot2
Offseason Wrestling 2024
screenshot3

More from The Winning Edge

programs
Offseason Wrestling 2024
Start My 7-Day Free Trial