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    Wrestling Strength Program Sample

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    sdc8484
    The document provides information about a wrestling strength program, including a sample workout for the first day focusing on lower body exercises. The day includes a warm up with foam rolling and dynamic stretches. The main lifting includes power snatches, front squats, side plank rows, skater squats, single leg hops, and farmers walks. Video links are provided to demonstrate proper form for some exercises. The full program can be accessed by signing up.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Wrestling Strength Program Sample

    Uploaded by

    sdc8484
    365 views3 pages
    The document provides information about a wrestling strength program, including a sample workout for the first day focusing on lower body exercises. The day includes a warm up with foam rolling and dynamic stretches. The main lifting includes power snatches, front squats, side plank rows, skater squats, single leg hops, and farmers walks. Video links are provided to demonstrate proper form for some exercises. The full program can be accessed by signing up.

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    Wrestling_Strength_Program_Sample (1)

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    The document provides information about a wrestling strength program, including a sample workout for the first day focusing on lower body exercises. The day includes a warm up with foam rolling and dynamic stretches. The main lifting includes power snatches, front squats, side plank rows, skater squats, single leg hops, and farmers walks. Video links are provided to demonstrate proper form for some exercises. The full program can be accessed by signing up.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    365 views3 pages

    Wrestling Strength Program Sample

    Uploaded by

    sdc8484
    The document provides information about a wrestling strength program, including a sample workout for the first day focusing on lower body exercises. The day includes a warm up with foam rolling and dynamic stretches. The main lifting includes power snatches, front squats, side plank rows, skater squats, single leg hops, and farmers walks. Video links are provided to demonstrate proper form for some exercises. The full program can be accessed by signing up.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    WRESTLING

    STRENGTH PROGRAM
    Let’s Get Rolling!
    You are about to get started on the first
    workout day of our Wrestling Strength
    Program! Get ready to push yourself and
    focus on good movement through all of
    your exercises!

    Watch Here

    Start the full program!


    Get started on the complete Wrestling Strength Program by clicking the link below!

    Sign Up Here!

    Video Links Click the exercise name to be redirected to a video of the exercise

    Bench Press
    1a Massive press!

    For a more detailed explanation of the program template,


    scroll to the bottom of the program!

    WRESTLING
    STRENGTH PROGRAM
    Day 1
    Lower Body Day

    Warm Up
    Quad to Snatch Press in
    Hips Foam Roll Brettzel
    Hamstring Hole
    1 x 1:00 2 x :30/:30 1 x 1:00 2 x 10

    Week 1 Week 2 Week 3 Week 4


    Lifting Ramp Ramp Static Ramp
    10 x 1
    Pause at Knee every 45 secs
    1a Power Snatch
    Pause below the knee 2
    secs, BIG FINISH

    2 x 5, 3 x 3,
    Front Squat 1x8
    2a Build. Elbows high and tight
    core out of the hole.

    5 x 9/9
    Side Plank Rows
    2b Stay stiff through your gut

    Skater Squats 3 x 6/6


    3a Holding MB in arms if you
    are able

    Chaos Single Leg 3 x 5/5


    3b Hop
    Rapid

    3 x 25m
    4a Farmer’s Walks
    Grip work

    WRESTLING
    STRENGTH PROGRAM

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