The Wrestling Advantage

Pullman Performance

Wrestling
Coach
Eric Pullman

-Get Bigger, Stronger, Faster

-Gain Flexibility and Feel Better Through Tough Practices

-Learn how to Better Manage Training and Wrestling

-Be More Prepared When You Step on the Mat

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Become an Athlete
Get Bigger, Stronger, and Faster. The Wrestling Advantage will help you become more explosive while gaining strength and muscle.
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Feel Better through Tough Practices
This program has flexibility and mobility training built in. The warm-ups and exercises are picked to target the main issues that wrestlers have.
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Move Better
Get your shoulders and hips to move freely. Using the correct exercises will help you build a more resilient base to keep you on the mat.
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Be More Prepared for the Mat
Get coaching from a Strength & Conditioning coach who still wrestles. The Wrestling Advantage is constantly being improved and upgraded and this program gets battle tested.
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Maximize Your Training
Learn how to train hard staying ready on the mat. Get the most out of both wrestling practice and training to perform your best on the mat.
Features
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Access to your coaches
24-7 Access to Coach Eric to help you with anything from exercise technique to making a training schedule
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Programming 7 days per week
Make a schedule to balance your training and wrestling
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Focus
Stay locked in and be consistent with a routine schedule.
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Exercise Video Guidance
Each exercise will have a video to show the proper form and technique.
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Expert Instruction
Coach Eric is here to guide you through the process of training.
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Community
Join a group of like-minded wrestlers who push each other to get better.
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Delivered through TrainHeroic
Easily track your weights to see your progress over time
Equipment
Required
Barbell, Dumbbells
Recommended
Med Ball, Trapbar, Cable Machine/Bands, Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Warm-up/Recovery/ Feel Good 1

A1

90/90 Breathing

1 x 5

A2

Active Copenhagen Plank

1 x 15

A3

Crab March

1 x 15

A4

Wall Reference Mountain Climber

1 x 10

A5

Walking Lunge Cross Connect w/Hip Airplane

1 x 6

A6

Single Leg Pogo, All Directions

1 x 20

Monday
Warm-up/Recovery/ Feel Good 1

A1

90/90 Breathing

1 x 5

A2

Active Copenhagen Plank

1 x 15

A3

Crab March

1 x 15

A4

Wall Reference Mountain Climber

1 x 10

A5

Walking Lunge Cross Connect w/Hip Airplane

1 x 6

A6

Single Leg Pogo, All Directions

1 x 20

Monday
Week 1 Day 1

A1

Power Skip (Height)

2 x 15

A2

Power Skip (Distance)

2 x 15

B

Falling Start Sprint

C

Heels Elevated Front Squat

4 x 5

D1

Tall Kneeling Landmine Press

3 x 8

D2

Dumbbell Chest Supported Row Bilateral

3 x 8

D3

WR Kickstand Bilateral SL RDL

3 x 8

E1

Rear Delt Fly

2 x 10

E2

Chest Fly

2 x 10

Tuesday
Warm-up/Recovery/ Feel Good 1

A1

90/90 Breathing

1 x 5

A2

Active Copenhagen Plank

1 x 15

A3

Crab March

1 x 15

A4

Wall Reference Mountain Climber

1 x 10

A5

Walking Lunge Cross Connect w/Hip Airplane

1 x 6

A6

Single Leg Pogo, All Directions

1 x 20

Tuesday
Week 1 Day 2

A

ANY EASY CARDIO

1 x 20:00

Wednesday
Warm-up/Recovery/ Feel Good 1

A1

90/90 Breathing

1 x 5

A2

Active Copenhagen Plank

1 x 15

A3

Crab March

1 x 15

A4

Wall Reference Mountain Climber

1 x 10

A5

Walking Lunge Cross Connect w/Hip Airplane

1 x 6

A6

Single Leg Pogo, All Directions

1 x 20

Wednesday
Week 1 Day 3

A1

Seated Vertical Jump

3 x 5

A2

Reactive Plyo Push-up on Bench

3 x 3

A3

Broad Jump

3 x 3

B

Bench Press

4 x 5

C1

Front Foot Elevated Split Squat Goblet

3 x 8

C2

90/90 Pullover

3 x 8

C3

Any Exercise/Machine for Hamstrings

3 x 10

D1

Wall Sits

3 x 30

D2

DB High Zercher March

3 x 30

Thursday
Warm-up/Recovery/ Feel Good 1

A1

90/90 Breathing

1 x 5

A2

Active Copenhagen Plank

1 x 15

A3

Crab March

1 x 15

A4

Wall Reference Mountain Climber

1 x 10

A5

Walking Lunge Cross Connect w/Hip Airplane

1 x 6

A6

Single Leg Pogo, All Directions

1 x 20

Thursday
Week 1 Day 4

A1

Squat Jump

10 x 8

A2

Squat Jump

10 x 8

Friday
Warm-up/Recovery/ Feel Good 1

A1

90/90 Breathing

1 x 5

A2

Active Copenhagen Plank

1 x 15

A3

Crab March

1 x 15

A4

Wall Reference Mountain Climber

1 x 10

A5

Walking Lunge Cross Connect w/Hip Airplane

1 x 6

A6

Single Leg Pogo, All Directions

1 x 20

Friday
Week 1 Day 5

A1

In and Outs

3 x 6

A2

Half Kneeling Med Ball Rotational Shot Put

3 x 5

A3

Skater Jump Deadstop

3 x 5

B

Trapbar Deadlift

4 x 5

C1

Hooklying Incline Dumbell Bench

3 x 6

C2

Short Seated Single Arm Pulldown

3 x 8

C3

Any Exercise/Machine for Quads

3 x 8

D1

Dumbbell Incline Curls

2 x 10

D2

Dumbbell Incline Skull Crushers

2 x 10

Saturday
Warm-up/Recovery/ Feel Good 1

A1

90/90 Breathing

1 x 5

A2

Active Copenhagen Plank

1 x 15

A3

Crab March

1 x 15

A4

Wall Reference Mountain Climber

1 x 10

A5

Walking Lunge Cross Connect w/Hip Airplane

1 x 6

A6

Single Leg Pogo, All Directions

1 x 20

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Use the promo code PULLMANPERFORMANCE to get your first month for $3!

Start My 7-Day Free Trial
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Join Your Virtual Gym

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The Wrestling Advantage
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The Wrestling Advantage
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The Wrestling Advantage
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The Wrestling Advantage