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Wrestling Performance

Wrestling Performance

5 days/week8 weeks40 workouts~60 min/sessionintermediate
Included with the club$30/mo
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About this program.

Build the strength, force control, and power to dominate changing positions.

Weekly split.

Week 1
Day 1
Lower Strength: Shots and Lifts
60 min
Day 2
Speed and Power: The Shot Is a Sprint
60 min
Day 3
Pull, Grip, Press Balance
60 min
Day 4
Upper Press and Arms
60 min
Day 5
Restore
60 min
Week 2
Day 1
Lower Strength: Shots and Lifts
60 min
Day 2
Speed and Power: The Shot Is a Sprint
60 min
Day 3
Pull, Grip, Press Balance
60 min
Day 4
Upper Press and Arms
60 min
Day 5
Restore
60 min
Week 3
Day 1
Lower Strength: Shots and Lifts
60 min
Day 2
Speed and Power: The Shot Is a Sprint
60 min
Day 3
Pull, Grip, Press Balance
60 min
Day 4
Upper Press and Arms
60 min
Day 5
Restore
60 min
Week 4
Day 1
Lower Strength: Shots and Lifts
60 min
Day 2
Speed and Power: The Shot Is a Sprint
60 min
Day 3
Pull, Grip, Press Balance
60 min
Day 4
Upper Press and Arms
60 min
Day 5
Restore
60 min
Week 5
Day 1
Strength Speed: Lifts and Returns
60 min
Day 2
Speed and Power: Max Intent
60 min
Day 3
Pull Power, Grip, Press
60 min
Day 4
Upper Power and Arms
60 min
Day 5
Restore
60 min
Week 6
Day 1
Strength Speed: Lifts and Returns
60 min
Day 2
Speed and Power: Max Intent
60 min
Day 3
Pull Power, Grip, Press
60 min
Day 4
Upper Power and Arms
60 min
Day 5
Restore
60 min
Week 7
Day 1
Strength Speed: Lifts and Returns
60 min
Day 2
Speed and Power: Max Intent
60 min
Day 3
Pull Power, Grip, Press
60 min
Day 4
Upper Power and Arms
60 min
Day 5
Restore
60 min
Week 8
Day 1
Strength Speed: Lifts and Returns
60 min
Day 2
Speed and Power: Max Intent
60 min
Day 3
Pull Power, Grip, Press
60 min
Day 4
Upper Power and Arms
60 min
Day 5
Restore
60 min

What's included.

40
Total sessions
~60
Min per session
8
Weeks

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