Program GoalMuscular endurance
Delivery FormatWritten workouts
Experience LevelChin-ups x10, Dips x10
Program DurationFour weeks
Training FrequencyThree per week
EquipmentThe BaseBlocks Trainer

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.

Tuesday WrestlingWorkout One
Thursday WrestlingWorkout Two
Friday Wrestling
SaturdayWorkout 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.

<15 sec16sec – 30sec31+ sec
<10 sec11 – 20 sec21+ 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!

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