Overview
| Program Goal | Muscular endurance |
| Delivery Format | Written workouts |
| Experience Level | Chin-ups x10, Dips x10 |
| Program Duration | Four weeks |
| Training Frequency | Three per week |
| Equipment | The BaseBlocks Trainer BaseBar |
Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.
Workout overview
Each workout is designed to emulate the final minutes of a high-level wrestling bout where you are fully fatigued and still need to perform.
| Workout One (45 min) | Workout Two (45 min) | Workout Three (45 min) |
| 1. Pull-ups 2. Lunges 3. Inverted row 4. Neck plank 5. Flutter Kicks | 1. Chin-ups 2. Jumping lunges 3. 1-arm inverted row 4. Side neck plank 5. Toes to bar | 1. Wide-grip pull-ups 2. Bodyweight squat 3. Alternating 1-arm row 4. Dynamic neck bridge 5. Knee-ups |
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.
| Sunday | ||
| Monday | Wrestling | |
| Tuesday | Wrestling | Workout One |
| Wednesday | Wrestling | |
| Thursday | Wrestling | Workout Two |
| Friday | Wrestling | |
| Saturday | Workout Three |
Testing day
Isometric row hold
This exercise uses the same muscles commonly used on the wrestling mats. This will be a good indication of where your wrestling strength is and how much it improves by the end of the program.
Male
| Beginner | Intermediate | Advanced |
| <15 sec | 16sec – 30sec | 31+ sec |
Female
| Beginner | Intermediate | Advanced |
| <10 sec | 11 – 20 sec | 21+ sec |
Think like a wrestler
Grit goes further than talent. The ability to persevere is the most important attribute of an athlete. There isn’t much time to recover in these workouts. You’ll constantly try to justify taking more time in between sets. Be mentally tough! Push yourself to limits you didn’t know possible. Once you raise the bar, you will never go under that workload again!
About Me
