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BoostcampPNG

Foundation Wrestling 2 Week GPP

by Ramiro M.
41 athletes joined

Program Description

Goals: Increase Movement Quality, Capillary Density, Local Aerobic Conditioning, Strength of Ligaments, Tendons, and Support Structures. Good for athletes preparing for a more intensive program or coming off an intensive program/season. Tips: Breathe through your nose at all times, taping the mouth shut accomplished this. If possible train with the shoes off. This strengthens the “foot core” and allows for better muscle activation at the hips. Can be run 3x a week in 2hr sessions or 6x a week in 1hr sessions by chopping workouts in half. Credit: Jake Tuura and Dr. Michael Yessis

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 26, 2024 10:59
  • Last Edited
    Feb 18, 2025 08:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
40 reps
RPE 6
1B
Leg Swings
1
10 reps
RPE 6
1C
SL RDL + Knee Drive
1
10 reps
RPE 6
1D
Squat (Bodyweight)
1
10 reps
RPE 6
1E
Plank
1
1 mins
RPE 6
1F
Side Plank
1
1 mins
RPE 6
1G
Reverse Plank
1
1 mins
RPE 6
1H
Push-up + Downward dog
1
10 reps
RPE 6
1I
Offset Squat
1
10 reps
RPE 6
1J
Cossack Squat
1
10 reps
RPE 6
2
Goblet Squat
1
20 reps
RPE 6
3
Hip Abductor (Machine)
1
20 reps
RPE 6
4
Hip Adductor (Machine)
1
20 reps
RPE 6
5
Push Up
1
20 reps
RPE 6
6
Inverted Row
1
20 reps
RPE 6
7
Good Morning
1
20 reps
RPE 6
8
Band Knee Drive
1
20 reps
RPE 6
9
Band Paw Back
1
20 reps
RPE 6
10
Kneeling 1 Arm DB Overhead Press
1
20 reps
RPE 6
11
Lat Pulldown
1
20 reps
RPE 6
12
Back Extension (Weighted)
1
20 reps
RPE 6
13
Sit Up
1
20 reps
RPE 6
14
Back Raise With Twist
1
20 reps
RPE 6
15
Lateral Raise (Dumbbell)
1
20 reps
RPE 6
16
Front Raise
1
20 reps
RPE 6
17
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 6
18
Russian Twist (Dumbbell)
1
20 reps
RPE 6
19
Lying Leg Raise
1
20 reps
RPE 6
20
Leg Extension
1
20 reps
RPE 6
21
Seated Hamstring Curl
1
20 reps
RPE 6
22
Bicep Curl (Dumbbell)
1
20 reps
RPE 6
23
Tricep Kickback
1
20 reps
RPE 6
24
Reverse Bicep Curl (Dumbbell)
1
20 reps
RPE 6
25
Standing Calf Raise
1
20 reps
RPE 6
26
Banded Tibialis Raise
1
20 reps
RPE 6
27
Dumbbell Supination Pronation
1
20 reps
RPE 6
28
Wrist Curls
1
20 reps
RPE 6
29
Reverse Wrist Curl (Dumbbell)
1
20 reps
RPE 6
30
Plate Pinch Drop + Catch
1
20 reps
RPE 6
31
Belly+Chest Breathing
1
20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
40 reps
RPE 8
1B
Leg Swings
1
10 reps
RPE 8
1C
SL RDL + Knee Drive
1
10 reps
RPE 8
1D
Squat (Bodyweight)
1
10 reps
RPE 8
1E
Plank
1
1 mins
RPE 8
1F
Side Plank
1
1 mins
RPE 8
1G
Reverse Plank
1
1 mins
RPE 8
1H
Push-up + Downward dog
1
10 reps
RPE 8
1I
Offset Squat
1
10 reps
RPE 8
1J
Cossack Squat
1
10 reps
RPE 8
2
Goblet Squat
1
20 reps
RPE 8
3
Hip Abductor (Machine)
1
20 reps
RPE 8
4
Hip Adductor (Machine)
1
20 reps
RPE 8
5
Push Up
1
20 reps
RPE 8
6
Inverted Row
1
20 reps
RPE 8
7
Good Morning
1
20 reps
RPE 8
8
Band Knee Drive
1
20 reps
RPE 8
9
Band Paw Back
1
20 reps
RPE 8
10
Kneeling 1 Arm DB Overhead Press
1
20 reps
RPE 8
11
Lat Pulldown
1
20 reps
RPE 8
12
Back Extension (Weighted)
1
20 reps
RPE 8
13
Sit Up
1
20 reps
RPE 8
14
Back Raise With Twist
1
20 reps
RPE 8
15
Lateral Raise (Dumbbell)
1
20 reps
RPE 8
16
Front Raise
1
20 reps
RPE 8
17
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 8
18
Russian Twist (Dumbbell)
1
20 reps
RPE 8
19
Lying Leg Raise
1
20 reps
RPE 8
20
Leg Extension
1
20 reps
RPE 8
21
Seated Hamstring Curl
1
20 reps
RPE 8
22
Bicep Curl (Dumbbell)
1
20 reps
RPE 8
23
Tricep Kickback
1
20 reps
RPE 8
24
Reverse Bicep Curl (Dumbbell)
1
20 reps
RPE 8
25
Standing Calf Raise
1
20 reps
RPE 8
26
Banded Tibialis Raise
1
20 reps
RPE 8
27
Dumbbell Supination Pronation
1
20 reps
RPE 8
28
Wrist Curls
1
20 reps
RPE 8
29
Reverse Wrist Curl (Dumbbell)
1
20 reps
RPE 8
30
Plate Pinch Drop + Catch
1
20 reps
RPE 8
31
Belly+Chest Breathing
1
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
40 reps
RPE 7
1B
Leg Swings
1
10 reps
RPE 7
1C
SL RDL + Knee Drive
1
10 reps
RPE 7
1D
Squat (Bodyweight)
1
10 reps
RPE 7
1E
Plank
1
1 mins
RPE 7
1F
Side Plank
1
1 mins
RPE 7
1G
Reverse Plank
1
1 mins
RPE 7
1H
Push-up + Downward dog
1
10 reps
RPE 7
1I
Offset Squat
1
10 reps
RPE 7
1J
Cossack Squat
1
10 reps
RPE 7
2
Goblet Squat
1
20 reps
RPE 7
3
Hip Abductor (Machine)
1
20 reps
RPE 7
4
Hip Adductor (Machine)
1
20 reps
RPE 7
5
Push Up
1
20 reps
RPE 7
6
Inverted Row
1
20 reps
RPE 7
7
Good Morning
1
20 reps
RPE 7
8
Band Knee Drive
1
20 reps
RPE 7
9
Band Paw Back
1
20 reps
RPE 7
10
Kneeling 1 Arm DB Overhead Press
1
20 reps
RPE 7
11
Lat Pulldown
1
20 reps
RPE 7
12
Back Extension (Weighted)
1
20 reps
RPE 7
13
Sit Up
1
20 reps
RPE 7
14
Back Raise With Twist
1
20 reps
RPE 7
15
Lateral Raise (Dumbbell)
1
20 reps
RPE 7
16
Front Raise
1
20 reps
RPE 7
17
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 7
18
Russian Twist (Dumbbell)
1
20 reps
RPE 7
19
Lying Leg Raise
1
20 reps
RPE 7
20
Leg Extension
1
20 reps
RPE 7
21
Seated Hamstring Curl
1
20 reps
RPE 7
22
Bicep Curl (Dumbbell)
1
20 reps
RPE 7
23
Tricep Kickback
1
20 reps
RPE 7
24
Reverse Bicep Curl (Dumbbell)
1
20 reps
RPE 7
25
Standing Calf Raise
1
20 reps
RPE 7
26
Banded Tibialis Raise
1
20 reps
RPE 7
27
Dumbbell Supination Pronation
1
20 reps
RPE 7
28
Wrist Curls
1
20 reps
RPE 7
29
Reverse Wrist Curl (Dumbbell)
1
20 reps
RPE 7
30
Plate Pinch Drop + Catch
1
20 reps
RPE 7
31
Belly+Chest Breathing
1
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
40 reps
RPE 9
1B
Leg Swings
1
10 reps
RPE 9
1C
SL RDL + Knee Drive
1
10 reps
RPE 9
1D
Squat (Bodyweight)
1
10 reps
RPE 9
1E
Plank
1
1 mins
RPE 9
1F
Side Plank
1
1 mins
RPE 9
1G
Reverse Plank
1
1 mins
RPE 9
1H
Push-up + Downward dog
1
10 reps
RPE 9
1I
Offset Squat
1
10 reps
RPE 9
1J
Cossack Squat
1
10 reps
RPE 9
2
Goblet Squat
1
20 reps
RPE 9
3
Hip Abductor (Machine)
1
20 reps
RPE 9
4
Hip Adductor (Machine)
1
20 reps
RPE 9
5
Push Up
1
20 reps
RPE 9
6
Inverted Row
1
20 reps
RPE 9
7
Good Morning
1
20 reps
RPE 9
8
Band Knee Drive
1
20 reps
RPE 9
9
Band Paw Back
1
20 reps
RPE 9
10
Kneeling 1 Arm DB Overhead Press
1
20 reps
RPE 9
11
Lat Pulldown
1
20 reps
RPE 9
12
Back Extension (Weighted)
1
20 reps
RPE 9
13
Sit Up
1
20 reps
RPE 9
14
Back Raise With Twist
1
20 reps
RPE 9
15
Lateral Raise (Dumbbell)
1
20 reps
RPE 9
16
Front Raise
1
20 reps
RPE 9
17
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 9
18
Russian Twist (Dumbbell)
1
20 reps
RPE 9
19
Lying Leg Raise
1
20 reps
RPE 9
20
Leg Extension
1
20 reps
RPE 9
21
Seated Hamstring Curl
1
20 reps
RPE 9
22
Bicep Curl (Dumbbell)
1
20 reps
RPE 9
23
Tricep Kickback
1
20 reps
RPE 9
24
Reverse Bicep Curl (Dumbbell)
1
20 reps
RPE 9
25
Standing Calf Raise
1
20 reps
RPE 9
26
Banded Tibialis Raise
1
20 reps
RPE 9
27
Dumbbell Supination Pronation
1
20 reps
RPE 9
28
Wrist Curls
1
20 reps
RPE 9
29
Reverse Wrist Curl (Dumbbell)
1
20 reps
RPE 9
30
Plate Pinch Drop + Catch
1
20 reps
RPE 9
31
Belly+Chest Breathing
1
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
40 reps
RPE 8
1B
Leg Swings
1
10 reps
RPE 8
1C
SL RDL + Knee Drive
1
10 reps
RPE 8
1D
Squat (Bodyweight)
1
10 reps
RPE 8
1E
Plank
1
1 mins
RPE 8
1F
Side Plank
1
1 mins
RPE 8
1G
Reverse Plank
1
1 mins
RPE 8
1H
Push-up + Downward dog
1
10 reps
RPE 8
1I
Offset Squat
1
10 reps
RPE 8
1J
Cossack Squat
1
10 reps
RPE 8
2
Goblet Squat
1
20 reps
RPE 8
3
Hip Abductor (Machine)
1
20 reps
RPE 8
4
Hip Adductor (Machine)
1
20 reps
RPE 8
5
Push Up
1
20 reps
RPE 8
6
Inverted Row
1
20 reps
RPE 8
7
Good Morning
1
20 reps
RPE 8
8
Band Knee Drive
1
20 reps
RPE 8
9
Band Paw Back
1
20 reps
RPE 8
10
Kneeling 1 Arm DB Overhead Press
1
20 reps
RPE 8
11
Lat Pulldown
1
20 reps
RPE 8
12
Back Extension (Weighted)
1
20 reps
RPE 8
13
Sit Up
1
20 reps
RPE 8
14
Back Raise With Twist
1
20 reps
RPE 8
15
Lateral Raise (Dumbbell)
1
20 reps
RPE 8
16
Front Raise
1
20 reps
RPE 8
17
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 8
18
Russian Twist (Dumbbell)
1
20 reps
RPE 8
19
Lying Leg Raise
1
20 reps
RPE 8
20
Leg Extension
1
20 reps
RPE 8
21
Seated Hamstring Curl
1
20 reps
RPE 8
22
Bicep Curl (Dumbbell)
1
20 reps
RPE 8
23
Tricep Kickback
1
20 reps
RPE 8
24
Reverse Bicep Curl (Dumbbell)
1
20 reps
RPE 8
25
Standing Calf Raise
1
20 reps
RPE 8
26
Banded Tibialis Raise
1
20 reps
RPE 8
27
Dumbbell Supination Pronation
1
20 reps
RPE 8
28
Wrist Curls
1
20 reps
RPE 8
29
Reverse Wrist Curl (Dumbbell)
1
20 reps
RPE 8
30
Plate Pinch Drop + Catch
1
20 reps
RPE 8
31
Belly+Chest Breathing
1
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Jumping Jack
1
40 reps
RPE 10
1B
Leg Swings
1
10 reps
RPE 10
1C
SL RDL + Knee Drive
1
10 reps
RPE 10
1D
Squat (Bodyweight)
1
10 reps
RPE 10
1E
Plank
1
1 mins
RPE 10
1F
Side Plank
1
1 mins
RPE 10
1G
Reverse Plank
1
1 mins
RPE 10
1H
Push-up + Downward dog
1
10 reps
RPE 10
1I
Offset Squat
1
10 reps
RPE 10
1J
Cossack Squat
1
10 reps
RPE 10
2
Goblet Squat
1
20 reps
RPE 10
3
Hip Abductor (Machine)
1
20 reps
RPE 10
4
Hip Adductor (Machine)
1
20 reps
RPE 10
5
Push Up
1
20 reps
RPE 10
6
Inverted Row
1
20 reps
RPE 10
7
Good Morning
1
20 reps
RPE 10
8
Band Knee Drive
1
20 reps
RPE 10
9
Band Paw Back
1
20 reps
RPE 10
10
Kneeling 1 Arm DB Overhead Press
1
20 reps
RPE 10
11
Lat Pulldown
1
20 reps
RPE 10
12
Back Extension (Weighted)
1
20 reps
RPE 10
13
Sit Up
1
20 reps
RPE 10
14
Back Raise With Twist
1
20 reps
RPE 10
15
Lateral Raise (Dumbbell)
1
20 reps
RPE 10
16
Front Raise
1
20 reps
RPE 10
17
Rear Delt Fly (Dumbbell)
1
20 reps
RPE 10
18
Russian Twist (Dumbbell)
1
20 reps
RPE 10
19
Lying Leg Raise
1
20 reps
RPE 10
20
Leg Extension
1
20 reps
RPE 10
21
Seated Hamstring Curl
1
20 reps
RPE 10
22
Bicep Curl (Dumbbell)
1
20 reps
RPE 10
23
Tricep Kickback
1
20 reps
RPE 10
24
Reverse Bicep Curl (Dumbbell)
1
20 reps
RPE 10
25
Standing Calf Raise
1
20 reps
RPE 10
26
Banded Tibialis Raise
1
20 reps
RPE 10
27
Dumbbell Supination Pronation
1
20 reps
RPE 10
28
Wrist Curls
1
20 reps
RPE 10
29
Reverse Wrist Curl (Dumbbell)
1
20 reps
RPE 10
30
Plate Pinch Drop + Catch
1
20 reps
RPE 10
31
Belly+Chest Breathing
1
20 reps
RPE 10
Week 1
1 / 2 Weeks
Day 1
1A
Jumping Jack
1 Set
40 Reps
@6
1B
Leg Swings
1 Set
10 Reps
@6
1C
SL RDL + Knee Drive
1 Set
10 Reps
@6
1D
Squat (Bodyweight)
1 Set
10 Reps
@6
1E
Plank
1 Set
1 mins
@6
1F
Side Plank
1 Set
1 mins
@6
1G
Reverse Plank
1 Set
1 mins
@6
1H
Push-up + Downward dog
1 Set
10 Reps
@6
1I
Offset Squat
1 Set
10 Reps
@6
1J
Cossack Squat
1 Set
10 Reps
@6
2
Goblet Squat
1 Set
20 Reps
@6
3
Hip Abductor (Machine)
1 Set
20 Reps
@6
4
Hip Adductor (Machine)
1 Set
20 Reps
@6
5
Push Up
1 Set
20 Reps
@6
6
Inverted Row
1 Set
20 Reps
@6
7
Good Morning
1 Set
20 Reps
@6
8
Band Knee Drive
1 Set
20 Reps
@6
9
Band Paw Back
1 Set
20 Reps
@6
10
Kneeling 1 Arm DB Overhead Press
1 Set
20 Reps
@6
11
Lat Pulldown
1 Set
20 Reps
@6
12
Back Extension (Weighted)
1 Set
20 Reps
@6
13
Sit Up
1 Set
20 Reps
@6
14
Back Raise With Twist
1 Set
20 Reps
@6
15
Lateral Raise (Dumbbell)
1 Set
20 Reps
@6
16
Front Raise
1 Set
20 Reps
@6
17
Rear Delt Fly (Dumbbell)
1 Set
20 Reps
@6
18
Russian Twist (Dumbbell)
1 Set
20 Reps
@6
19
Lying Leg Raise
1 Set
20 Reps
@6
20
Leg Extension
1 Set
20 Reps
@6
21
Seated Hamstring Curl
1 Set
20 Reps
@6
22
Bicep Curl (Dumbbell)
1 Set
20 Reps
@6
23
Tricep Kickback
1 Set
20 Reps
@6
24
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
@6
25
Standing Calf Raise
1 Set
20 Reps
@6
26
Banded Tibialis Raise
1 Set
20 Reps
@6
27
Dumbbell Supination Pronation
1 Set
20 Reps
@6
28
Wrist Curls
1 Set
20 Reps
@6
29
Reverse Wrist Curl (Dumbbell)
1 Set
20 Reps
@6
30
Plate Pinch Drop + Catch
1 Set
20 Reps
@6
31
Belly+Chest Breathing
1 Set
20 Reps
@6
Day 2
1A
Jumping Jack
1 Set
40 Reps
@7
1B
Leg Swings
1 Set
10 Reps
@7
1C
SL RDL + Knee Drive
1 Set
10 Reps
@7
1D
Squat (Bodyweight)
1 Set
10 Reps
@7
1E
Plank
1 Set
1 mins
@7
1F
Side Plank
1 Set
1 mins
@7
1G
Reverse Plank
1 Set
1 mins
@7
1H
Push-up + Downward dog
1 Set
10 Reps
@7
1I
Offset Squat
1 Set
10 Reps
@7
1J
Cossack Squat
1 Set
10 Reps
@7
2
Goblet Squat
1 Set
20 Reps
@7
3
Hip Abductor (Machine)
1 Set
20 Reps
@7
4
Hip Adductor (Machine)
1 Set
20 Reps
@7
5
Push Up
1 Set
20 Reps
@7
6
Inverted Row
1 Set
20 Reps
@7
7
Good Morning
1 Set
20 Reps
@7
8
Band Knee Drive
1 Set
20 Reps
@7
9
Band Paw Back
1 Set
20 Reps
@7
10
Kneeling 1 Arm DB Overhead Press
1 Set
20 Reps
@7
11
Lat Pulldown
1 Set
20 Reps
@7
12
Back Extension (Weighted)
1 Set
20 Reps
@7
13
Sit Up
1 Set
20 Reps
@7
14
Back Raise With Twist
1 Set
20 Reps
@7
15
Lateral Raise (Dumbbell)
1 Set
20 Reps
@7
16
Front Raise
1 Set
20 Reps
@7
17
Rear Delt Fly (Dumbbell)
1 Set
20 Reps
@7
18
Russian Twist (Dumbbell)
1 Set
20 Reps
@7
19
Lying Leg Raise
1 Set
20 Reps
@7
20
Leg Extension
1 Set
20 Reps
@7
21
Seated Hamstring Curl
1 Set
20 Reps
@7
22
Bicep Curl (Dumbbell)
1 Set
20 Reps
@7
23
Tricep Kickback
1 Set
20 Reps
@7
24
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
@7
25
Standing Calf Raise
1 Set
20 Reps
@7
26
Banded Tibialis Raise
1 Set
20 Reps
@7
27
Dumbbell Supination Pronation
1 Set
20 Reps
@7
28
Wrist Curls
1 Set
20 Reps
@7
29
Reverse Wrist Curl (Dumbbell)
1 Set
20 Reps
@7
30
Plate Pinch Drop + Catch
1 Set
20 Reps
@7
31
Belly+Chest Breathing
1 Set
20 Reps
@7
Day 3
1A
Jumping Jack
1 Set
40 Reps
@8
1B
Leg Swings
1 Set
10 Reps
@8
1C
SL RDL + Knee Drive
1 Set
10 Reps
@8
1D
Squat (Bodyweight)
1 Set
10 Reps
@8
1E
Plank
1 Set
1 mins
@8
1F
Side Plank
1 Set
1 mins
@8
1G
Reverse Plank
1 Set
1 mins
@8
1H
Push-up + Downward dog
1 Set
10 Reps
@8
1I
Offset Squat
1 Set
10 Reps
@8
1J
Cossack Squat
1 Set
10 Reps
@8
2
Goblet Squat
1 Set
20 Reps
@8
3
Hip Abductor (Machine)
1 Set
20 Reps
@8
4
Hip Adductor (Machine)
1 Set
20 Reps
@8
5
Push Up
1 Set
20 Reps
@8
6
Inverted Row
1 Set
20 Reps
@8
7
Good Morning
1 Set
20 Reps
@8
8
Band Knee Drive
1 Set
20 Reps
@8
9
Band Paw Back
1 Set
20 Reps
@8
10
Kneeling 1 Arm DB Overhead Press
1 Set
20 Reps
@8
11
Lat Pulldown
1 Set
20 Reps
@8
12
Back Extension (Weighted)
1 Set
20 Reps
@8
13
Sit Up
1 Set
20 Reps
@8
14
Back Raise With Twist
1 Set
20 Reps
@8
15
Lateral Raise (Dumbbell)
1 Set
20 Reps
@8
16
Front Raise
1 Set
20 Reps
@8
17
Rear Delt Fly (Dumbbell)
1 Set
20 Reps
@8
18
Russian Twist (Dumbbell)
1 Set
20 Reps
@8
19
Lying Leg Raise
1 Set
20 Reps
@8
20
Leg Extension
1 Set
20 Reps
@8
21
Seated Hamstring Curl
1 Set
20 Reps
@8
22
Bicep Curl (Dumbbell)
1 Set
20 Reps
@8
23
Tricep Kickback
1 Set
20 Reps
@8
24
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
@8
25
Standing Calf Raise
1 Set
20 Reps
@8
26
Banded Tibialis Raise
1 Set
20 Reps
@8
27
Dumbbell Supination Pronation
1 Set
20 Reps
@8
28
Wrist Curls
1 Set
20 Reps
@8
29
Reverse Wrist Curl (Dumbbell)
1 Set
20 Reps
@8
30
Plate Pinch Drop + Catch
1 Set
20 Reps
@8
31
Belly+Chest Breathing
1 Set
20 Reps
@8