Off-season Wrestling Phase 1

This phase of the program is designed to build a base for muscle and strength. Higher volumes at lower intensities build the muscle necessary for the strength and power to be built in the next phases.

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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

Sprint

Agility day

Box Jump

Depth Jump

Bench Press (Barbell)

Pull-Up (Bodyweight)

Overhead Press (Barbell)

Dip (Bodyweight)

Hammer Curl

Plate Pinch

Upper day 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Farmer's Walk (Weighted)

Bulgarian Split Squat (Dumbbell)

Back Extension (Weighted)

Ab Wheel

Decline Sit Up (Weighted)

Hanging Leg Raise

Lower day 1

Lat Pulldown

Bench Press (Close Grip)

Dumbbell Row

Lying Tricep Extension (Barbell)

Bicep Curl (Barbell)

Reverse Bicep Curl (EZ Bar)

Upper day 2

Med Ball Slam

Push Up

Deadlift (Barbell)

Front Squat (Barbell)

Lunge (Dumbbell)

Standing Calf Raise

Plank

Lower day 2

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