Offseason Wrestling 2024

The Winning Edge

Wrestling, Combat 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
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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!
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Explosive Power
Both Olympic Lifts and Bodyweight Plyometrics are utilized to develop the explosive, twitchy power that will give the opposition fits
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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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

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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!

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

Offseason Wrestling 2024
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Offseason Wrestling 2024
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Offseason Wrestling 2024
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Offseason Wrestling 2024
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