Wrestling Training Off-Season

This is supposed to help people with more wrestling orientated training, This is meant for something in the off and pre season training. First 4 weeks is a hypertrophy block. Week 5-8 is a strength block. Week 9-12 is a power block

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Work on building muscle and hypertrophy, slowed and controlled

Incline Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Seated Shoulder Press (Dumbbell)

Push Day

Pull-Up (Bodyweight)

Bicep Curl (Dumbbell)

Hammer Curl

Farmer's Walk (Weighted)

Barbell Row

Pull day

Zercher Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Do the abs workout and two exercises of your choosing to build a certain lacking muscle group

Hanging Leg Raise

Ab Wheel

Abs and Weak Point(s)

Skull Crusher

Bench Press (Barbell)

Overhead Press (Barbell)

Push Strength

Deadlift (Barbell)

Pull-Up (Weighted)

Pull Strength

Squat (Barbell)

Legs Strength

Box Jump

Pogo Jump

Plyometrics + Abs

Hang Clean

Pull power

Tricep Rope Push Down (Cable)

Push Power

Hip Thrust (Barbell)

Legs Power

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