Elite Wrestling Workout Program

Learn how to train with the intensity required to be an elite wrestler.  This year-round workout program will schedule your lifting, drilling and push you past what you thought was humanly possible to get to the next level.  Most of the top level wrestlers dedicate a crazy amount of time to their craft and may actually be a bit insane.  You need to join them and this program will surely take you there.

Welcome to the "Elite Wrestling Workout Program".  This program is intended for high school wrestlers (typically grades 8-12) looking to build brute strength and crazy endurance, and master their skills for the sport of wrestling.  

Train With Intensity...Train to be the best in the Country

The Elite Wrestling Workout Program looks to help you build your strength and endurance in ways that will be beneficial during a wrestling match.  Not only will it build you physically, it will callus your mind and turn you into a complete freak. 

Training Philosophy

  1. Skills and Drills
    In order to be an elite wrestler, you need to be able to actually wrestle.  You just can't run all summer and do 900 push-ups and expect to win. In order to be successful you need to be a physical specimin, but would need to dedicate 2-3x more time on your technique, skills and drilling.  This program will help you schedule your weight room time and mat time.

  2. Metabolic Conditioning
    Wrestling is like no other sport in that it requires you to constantly recruit large muscle groups while under fatigue. We will replicate this as close as possible in the weight room by utilizing barbells, kettlebells, pull-ups, squats and Olympic lifts along with running and plyometric drills as part of our conditioning. We will combine these movements in as many combinations and time domains as we can think of. Routine is the enemy. We need to be able to be at 100% strength with our heart rate sky-high.  

  3. Resistance Conditioning
    While I have nothing against running, the Elite Wrestler philosophy believes you would be better served by being able to squat your body weight for 15 reps in conjunction with 200m sprints while under fatigue as opposed to being able to run 3 miles.  I am going to call this concept "Resistance Conditioning" - conditioning your body to perform under fatigue while performing resistance movements.  Again, we're wrestlers, not distance runners.  Our conditioning will be strength, stamina and endurance...not simply endurance.  The majority of a wrestling match will be spent with some form of resistance on you (him pushing on you, you pushing him) and that is how we need to train on and off the mat.

  4. Odd Object Conditioning and Grip Strength
    Wrestling is different in the fact that you are lifting and pulling another human being against his or her will.  There is not a stationary barbell and regular movement patterns.  This program will also implement the concept of odd object conditioning.  We will use 

  5. Mental Toughness
    These workouts are going to be brutal – it’s a given. But while we’re lying on the floor trying to catch our breath with our lungs burning a hole in our chest wondering how we’re going to walk again, we can be confident that 99.9% of our opponents are not training like we are. This is where we separate ourselves from everyone else.

  6. Avoid Injury at all cost
    We want to avoid injuries at all costs. It is better to miss one rep or one workout than to go down with an injury and miss months of training. Work hard, but be smart and use good form at all times.

Year-Round Workout Program

The following workout program is intended to be followed year round.  There is no taper, ramp-up or anything.  You will train to be a savage 24/7/365

Required Equipment

The equipment required to follow the Strong Wrestler workout program is as follows:

  • Wrestling Mat and a Partner
  • Barbell and plates
  • Squat Rack
  • Bench Press Bench
  • Kettlebells (or dumbbells)
  • Bumper Plates (not required, but definitely a nice to have)
  • Plyo Boxes (can sub by just hopping over a bench)

Get Started! 

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