Wrestling · strength + conditioning

Wrestling Conditioning

6 weeks 4 sessions/wk Barbell only Free preview

4 / wkfrequency

60–90 minsession length

17 exercisesin program

6 capabilitiesdeveloped

"Built for fighters stuck in a strength rut. Six weeks that grow wrestling-specific power without a wrestling room. Tested on 30 athletes."

Week 1 · Lower power + base

Monday · Lower power

5 exercises · 90 min

🏋️

Barbell back squat

Compound

4×6 @ 75%

→ strength

⬆

Broad jump

Plyometric

4×3

→ power

🧱

Box jump (24")

Plyometric

4×3

→ power

🏃

Sled push

Conditioning

6×30m

→ work cap

🌀

Hanging leg raise

Core

3×10

→ core

Wednesday · Upper power

4 exercises · 60 min

💪

Bench press

Compound

5×5 @ 80%

→ strength

🏋️

Pendlay row

Compound

4×6

→ strength

⬆

Med ball slam

Power

4×5

→ power

🤸

Pull-up

Bodyweight

4×max

→ pulling