Preseason Wrestling Conditioning Workouts 1.0

This is an 8 week training block that emphasizes a increase in overall strength. A good program to follow during the summer between collegiate wrestling seasons.

Week 1 Week 1
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 12RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,8,8,6,6,4,4,2 b. 400m lunges b. 5 mins of lunges as fast as possible b. Arnld Press: 12,10,8,6,4 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×12 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Bent Over Barbell Rows: 5×12 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×12 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×5-20 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×8-10 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 2 Week 2
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 3RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 8 mins of lunges as fast as possible b. Behind the Neck Press: 15,5,5,5,3,3,3 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×8 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Decline Ring Rows: 5×8 DB Chest Flys: 5×12 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×8 Side Lying Lateral Raises: 5×12 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×12 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×12 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×12 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 3 Week 3
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 8RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Block DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 10 mins of lunges as fast as possible b. Seated Military Press: 6×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×15 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×20 d. Mobility
Decline Ring Rows: 5×15 DB Chest Flys: 5×8 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×20
d. Rear Delt Flys: 6×15 Side Lying Lateral Raises: 5×8 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×20
GHD/Leg curls: 4×5-12 Dips of any kind: 4×8 DB Strict Press: 5×20
Ab Wheels: 4×10 DB Skull Crushers: 4×8 1 Arm DB Preacher Curls: 5×20
f. 400m lunges BW Skull Crushers: 4×8 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 4 Week 4
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 5RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Sumo DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,12,10,8,5,3 b. 400m lunges b. 10 mins of lunges as fast as possible (w/ vest or +5mins) b. Arnold Press: 1×15, 5×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×6 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×8 d. Mobility
1 Arm Rows: 5×6 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×8
d. Rear Delt Flys: 6×6 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×8
GHD/Leg curls: 4×5-12 Dips of any kind: 4×20 DB Strict Press: 5×8
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×8
f. 400m lunges BW Skull Crushers: 4×20 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 5:Take a rest week if needed to recover and relax. Spend time lifting lighter weights, and mobilizing. Rest is important and shouldn’t be over looked.
Week 6 Week 6
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 12RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,8,8,6,6,4,4,2 b. 400m lunges b. 5 mins of lunges as fast as possible b. Arnld Press: 12,10,8,6,4 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×12 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Bent Over Barbell Rows: 5×12 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×12 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×5-20 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×8-10 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 7 Week 7
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 3RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Deficit Conventional DL: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 8 mins of lunges as fast as possible b. Behind the Neck Press: 15,5,5,5,3,3,3 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
1 Arm DB Row: 5×8 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×12 d. Mobility
Decline Ring Rows: 5×8 DB Chest Flys: 5×12 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×12
d. Rear Delt Flys: 6×8 Side Lying Lateral Raises: 5×12 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×12
GHD/Leg curls: 4×5-12 Dips of any kind: 4×12 DB Strict Press: 5×12
Ab Wheels: 4×10 DB Skull Crushers: 4×12 1 Arm DB Preacher Curls: 5×12
f. 400m lunges BW Skull Crushers: 4×12 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 8 Week 8
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 8RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Block DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,5,5,5,3,3,3 b. 400m lunges b. 10 mins of lunges as fast as possible b. Seated Military Press: 6×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×15 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×20 d. Mobility
Decline Ring Rows: 5×15 DB Chest Flys: 5×8 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×20
d. Rear Delt Flys: 6×15 Side Lying Lateral Raises: 5×8 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×20
GHD/Leg curls: 4×5-12 Dips of any kind: 4×8 DB Strict Press: 5×20
Ab Wheels: 4×10 DB Skull Crushers: 4×8 1 Arm DB Preacher Curls: 5×20
f. 400m lunges BW Skull Crushers: 4×8 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
Week 9 Week 9
Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday: (optional)
a. Goblet Squat or FS: 5RM w/ pause (no belt) from the floor a. Goblet Squat or FS: 3RM w/ pause (w/ belt) from the floor a. Zercher Squats: 1RM w/ pause (no belt) from the floor a. BS (no belt) 5RM a. FS or BS w/ pause 1RM a. OHS 1RM a. Mobility
b. Sumo DL’s: 1RM b. DB Flat Bench w/ feet up (Pyramid reps): 15,12,10,8,5,3 b. 400m lunges b. 10 mins of lunges as fast as possible (w/ vest or +5mins) b. Arnold Press: 1×15, 5×8 b. Sled drags+ carrys b. Abs.
c. Superset: Row c. Incline DB Bench: reps of 10,8,6 c. Pick 1 sled workout c. Triset: Posterior Chain c. Superset:Arms c. Fun Pump Work c. Light cardio
Bent Over Rows: 5×6 d. Superset: Stretch d. Pick 1 carry workout Leg Curls: 5×12 Close Grip Bench/ Heavy BB Skulls: 5×8 d. Mobility
1 Arm Rows: 5×6 DB Chest Flys: 5×20 GHD/Low Back Ext.:5×8-15 Cheat Curls: 5×8
d. Rear Delt Flys: 6×6 Side Lying Lateral Raises: 5×20 Ab Wheels: 5×10-20 d. Triset: Shoulders and Arms
e. Superset: Posterior Chain e. Triset: Triceps d. 400m lunges DB Upright Rows: 5×8
GHD/Leg curls: 4×5-12 Dips of any kind: 4×20 DB Strict Press: 5×8
Ab Wheels: 4×10 DB Skull Crushers: 4×20 1 Arm DB Preacher Curls: 5×8
f. 400m lunges BW Skull Crushers: 4×20 e. Barbell/DB Shrugs (stripping method, 4-5 drops)
f. 400m lunges f. 400m lunges
g. Triset: Abs g. Triset: Abs
25 Crunches 25 Crunches
10 stritct T2B 10 Strict T2B
25 Weighted Crunches 25 Weighted Crunches
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