Program GoalSpeed and Agility
Delivery FormatWritten workouts
Experience LevelPull-ups x 10, Dips x 20,
Pistols x 5 ea
Program DurationFour weeks
Training FrequencyFour per week
EquipmentThe BaseBlocks Trainer

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

The workouts will focus on quality reps with maximum speed.

Workout One (40 min)Workout Two (40 min)
1. Dot drill
2. Long jump
3. Base jumps
4. Knee ups
5. Hollow body hold
6. Leg raises
1. Ladder dril
2. Explosive lunges
3. Base jumps
4. Flutter kicks
5. Cross crunches
6. Side plank
Workout Three (40 min)Workout Four (40 min)
1. Line drill
2. burpees
3. Pistol squat
4. Base runners
5. Heel taps
6. Moving plank
1. Mountain climbers
2. Stance jumps
3. High knees
4. V-ups
5. Plank

Weekly schedule

Wrestlers need to juggle wrestling practice and strength and conditioning. The below schedule shows how to program skill and strength sessions in the same week.

SundayWorkout One
Tuesday WrestlingWorkout Two
Thursday WrestlingWorkout Three
Friday Wrestling
SaturdayWorkout Four

Testing day

The kip involves getting from your back to feet without using your hands. It requires flexibility, power and co-ordination.

Can’t land on feetLand in deep squatLand hips above knees

About Me