This is an off-season workout guide I developed for the United North Central Warriors wrestling program. It is a combination of two of my favorite programs: StrongLifts and CrossFit.
This is your off-season strength and conditioning guide. Your goal is to stick to the program as closely as possible. These workouts will be some of the most brutal workouts you’ve ever done, but in the end, they will make you champions.
The off-season is where you separate yourself from other athletes. Everyone practices during the season – it’s a given, but NOT everyone trains during the off-season.
Monday / Wednesday / Friday (Total Time ~ 50 minutes)
Tuesday / Thursday – Metabolic Conditioning (Total Time ~ 50 minutes)
Saturday / Sunday – REST Day / Active recoveryYou should take the day off from the gym and totally rest or do some light cardio or something active – it’s also OK to get some additional lunges in:
StrongLifts Workout A
StrongLifts Workout B
Complete 100-400 walking lunges. If you can do 400, you can start adding weight or additional lunges.
I Can’t Make It To The Gym Workout
* ensure you do a few warm-up sets prior to beginning the 5×5 work. Don’t jump straight in to your working weight.
4 Rounds For Time
20 front squats @ 50-75% bodyweight
Thruster @ 95#
5 Rounds For Time
10 Thruster @ 95#
10 DeadLift @ 95#
Run 1-2 miles
Every 400m during the run perform:
25 air squats
15 Thruster @ 95#
15 Kettlebell Swings
15 Box Jump Overs
10 DeadLift @ Bodyweight
5 handstand push-ups
BenchPress @ 75% Bodyweight
7 thrusters after each set of bench @ 95#
Run 1 mile
Rest 3 minutes
Run ¾ mile
Rest 2 minutes
Run ¼ mile
12 Toes to bar
9 Thruster @ 95#
6 Box Jump Overs
DeadLift @ Bodyweight
3 Rounds For Time
12 Thruster @ 95#
10 Rounds For Time
This is really great. Thanks for posting.
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