Welcome to the "Strong Wrestler" workout program. This program is intended for high school wrestlers (typically grades 8-12) looking to build brute strength and crazy endurance for the sport of wrestling.
The Strong Wrestler workout program looks to help you build your strength and endurance in ways that will be beneficial during a wrestling match. All too often, strength coaches will have their athletes perform stationary, isolation exercises to build strength. While this is better than not working out at all, it is not the ideal way to build strength, stamina and mental toughness. We want our kids to train like athletes, not bodybuilders. Standing around doing concentration curls will never happen in this program. We will be focusing mainly on compound exercises with explosive movement patterns. Our conditioning will include some running, but we will look to get most of our conditioning through shorter circuits that utilize plyometrics, barbells, kettlebells and sprinting.
The following workout plan is intended for varsity wrestlers training in the off season. Typically we suggest the athletes who follow this program will be at a minimum 8th graders.
The equipment required to follow the Strong Wrestler workout program is as follows:
To get started, click on "Workout 1" in the table of contents. Be sure to read the Strong Wrestler FAQ here.
*If you are on a phone, the Table of Contents is at the bottom...keep scrolling!
Alexander Garbuz All valid points and thanks for the feedback.
1. It was developed as an off-season program.
2. As far as conditioning progress, we would hope most serious wrestlers would be working out or drilling during the off season - they should notice their conditioning during drilling and live wrestling improve. ie: they don't get as tired.
3. I am considering a deload week before starting another cycle and am currently working on the "Next 30 day program"
4. Nutrition - this also is in the works and will be modeled after the Zone Diet. Along with the base nutrition plan, I also will be covering topics like eliminating soda, sugar and drinking plenty of water.