In-Season Wrestling Strength Program
In-Season Wrestling Strength Program
In-Season Wrestling Strength Program
Autoregulation
Autoregulation is learning how hard
your body is able to push itself. It
requires you to feel how much to
increase weights in a proper progres-
sion to ensure you are thoroughly
warmed up and able to go as heavy
as you are able without failing on any
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sets (unless specified).
We do not often use percentage based training as we want you to learn autoregulation to
discover how your body reacts and adapts to training on your own.
Program Layout
Ramp means that you should increase
weight each set, pushing yourself to
Exercise Groups/ Supersets go heavier until the last set is the most
Complete all sets from 1a, then move weight that you can do.
to 2a.
Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.
Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.
Unbroken: Do not pause at the top or the bottom of the rep, make continuous.
OTM: On The Minute. Set a timer and start each set at the start of every minute.
NB: No brush. The bar may not make contact at the hips for cleans and snatches.
NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.
BN: Behind the Neck. The bar is set behind the neck rather than a front rack.
NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.
DB: Dumbbell.
KB: Kettlebell.
Alt: Alternating.
Weekly Schedule
Warm Up Warm Up Warm Up
No lift
Mon
Wed
Sun
Tue
Lower Body Lift 1 Upper Body Lift 1 Lower Body Lift 2
Mobility Day 3
Mobility Day 1 Mobility Day 2 Mobility Day 4
Warm Up
No lift
Thu
Sat
Fri
Rest Periods
Rest periods are key to follow to spark the proper response to training. By understanding the goal of
each session and to understand the goals behind each exercise, the rest period has an intricate role
in adaptation! Below is a list of general guidelines to follow regarding rest schemes:
Warm Ups
Follow 45-85 seconds of rest between warm up movements
Click on the videos to watch our step by step instruction of learning each lift:
Snatch
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Block 1
Strength Adaptation
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Day 1
Lower Body Strength
Block 1
Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
Explosive Knee 4 x 15 5 x 15 4 x 15 5 x 15
3b Planks
Explosive
Strength
Adaptation
Day 2 Upper Body
Block 1
Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
5 x 7-9 5 x 7-9
7/5/3/7/5/3 7/5/3/7/5/3
Bench Press unbroken unbroken
1a Deep smash
5 x 12 5 x 12 5 x 12 5 x 12
3a Clap Push Ups
Feet elevated on box
3 x 17 3 x 17 3 x 17 3 x 17
4a Telle Extensions
Barbell
Strength
Adaptation
Day 3 Lower Body Explosive
Block 1
Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
6 x 1 Every 30
6 x 2 OTM 5 x 2 OTM 5 x 2 OTM
Power Snatch seconds
1a No walking in catch
Strength
Adaptation
Day 4 Upper Body
Block 1
Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
Ghostface 4 x 11 4 x 11 4 x 11 4 x 11
3a Kickbacks
TRIZE
Strength
Adaptation
Block 2
Power Realization
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Day 1
Lower Body Strength
Block 2
Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
Power
Realization
Day 2 Upper Body
Block 2
Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
4 x 3 ramp, 4 x 3 ramp,
4 x 5, 7/5/3/3,
2 x 7-9 2 x 7-9
1 x 10 HAM 1 x 9 unbroken
1a Bench Press
Deep smash, short rest
unbroken unbroken
3 x 6, 3 x 6, 3 x 6, 3 x 6,
1 x 10-12 1 x 10-12 1 x 10-12 1 x 10-12
2a Incline DB Bench
About 60 degrees
Chest Supported 4 x 17 4 x 17 4 x 17 4 x 17
3c Spider Curls
Lay on incline on chest
Power
Realization
Day 3 Full Body Explosive
Block 2
Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
3 x 3 70-80% 4 x 2 75%+ 3 x 3 70-80% 4x2
1a Power Clean
Smash rapid
Power
Realization
Block 3
Peak Performance
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Day 1
Lower Body Strength
Block 3
Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
Peak
Performance
Day 2 Upper Body
Block 3
Warm Up
Banded Internal/ Underhand Band Reverse Snow
Push Ups
External Rotations Pull Aparts Angels
2 x 8/8 2 x 20 2x8 2 x 8/8
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
5 x 7 75% 5 x 7 80%
Incline Bench 7/5/3/3/5/7 7/5/3/3/5/7
unbroken unbroken
1a Swole
1:30 rest
Pull Ups 4 x 4, 1 x 9 4 x 4, 1 x 9 4 x 4, 1 x 9 4 x 4, 1 x 9
2b Sets of 4 weighted, then
BW reps
Peak
Performance
Day 3 Full Body Explosive
Block 3
Warm Up
Overhead Deficit Split
External Rotations Snatch Press In Hole Squats
2 x 8/8 2 x 10 2 x 8/8
Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
4 x 2 70% 4 x 2 72% 4 x 2 74% 4 x 2 70%
1a Power Clean
Rapid smashmoder
Peak
Performance
mobility
Day 1 Day 2
Foam Roll Middle Back 60-90s Foam Roll Lats 60-90s
1x
T-Spine Rotation 3 x 10 Hip opener
through
Day 3 Day 4
Foam Roll IT Band w knee
60-90s Foam Roll ITB w knee bend 60-90s
bend
Foam Roll Mid Back with ext 60-90s Foam Roll Mid Back with ext 60-90s
2 x 15s
Supine Shoulder Ext 3 x 20s Band Shoulder Series
holds