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Off season grind. Mater Dei high school wrestling strength and conditioning

US Sports Online Strength and Conditioning System

Wrestling

The Wrestling Programs are designed for a combination of strength, power and muscular endurance. Wrestlers develop incredible amounts of lactic acid during practice and competitive matches. The rep ranges for many of the exercises in these programs will reflect this metabolic demand. Also, there are some assistance exercises that are supersetted for an increased conditioning effect.

Throughout the length of the Wrestling Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the Wrestling Programs are based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Select a Program

4 Day Competitive Wrestling Program

View a Sample Exercise of this Program Below

Snatch Deadlift	View Video
Exercise Description:
Position your feet slightly inside shoulder width. Place your hands on the bar approximately 6 to 8 inches wider than shoulder width on either side. Make sure your shoulders are positioned above the bar and your back is flat. The angle of your back should be approximately 40 - 45 degrees to the ground. Lift the bar up to a standing position. This exercise will help you learn the starting position of the snatch.