Pre-Season Wrestling Strength

Maxes DL SJ ZS PU PPP

Starting Max
NAME
END MAX:

SPEED/POWER Week 1 Week 2 Week 3 Week 4 SPEED/POWER Week 1 Week 2 Week 3 Week 4 SPEED/POWER Week 1 Week 2 Week 3 Week 4
HIP MOBILITY x1 x1 x1 x1 HIP MOBILITY x1 x1 x1 x1 HIP MOBILITY x1 x1 x1 x1

DATE: DATE: DATE:

Core Lift GR WT GR WT GR WT GR WT Core Lift GR WT GR WT GR WT GR WT Core Lift GR WT GR WT GR WT GR WT
w/up w/up w/up w/up w/up w/up w/up w/up w/up w/up w/up w/up
A1. TRAP BAR DL | DL w/up w/up w/up w/up A1. PUSH | SPLIT JERK w/up w/up w/up w/up A1. ZERCHER SQUAT w/up w/up w/up w/up
5 5 5 max 5 5 5 5 X10 X10 X10 5X5
5 3 3 5 5 5 5 X10 X8 X8
5 3 3x1 5 5 3 3 X10 X8 X6
3 1 5 3 3 3 X10 X8 X6
3 1 5 3 3 3 X8 X6
FINAL WEIGHT: FINAL WEIGHT FINAL WEIGHT:
A2. BROAD JUMP 4X4 4X4 4X4 4X4 A2. ROPE SLAMS 4X5 4X5 4X5 4X5 A2. SPEED SKATER 4X3E 4X3E 4X3E 4X3E
A3. BAND PULL APARTS 4X25 4X25 4X25 4X25

Main Accessory Lifts Main Accessory Lifts Main Accessory Lifts

ENTER WEIGHT OF THE FINAL SET ON CARD ENTER WEIGHT OF THE FINAL SET ON CARD ENTER WEIGHT OF THE FINAL SET ON CARD
B1. F.G. BACKWARD DB LUNGE 3X8E 3X8E 3X5E 3X5E B1. ARNOLD PRESS 2X12-20 2X12-20 2X12-20 2X12-20 B1. BGSS 3X8 3X8 4X8 4X8

WEIGHT: WEIGHT: WEIGHT:

B2. COSSACK SQUAT 3X10 3X10 3X10 3X10 C1. WTD PULLUPS 3X1-5 3X1-5 3X1-5 3X1-5 B2. GRIP PULLUPS 3XAMRAP 3XAMRAP 4XAMRAP 4XAMRAP

WEIGHT: WEIGHT: TOTAL REPS:

B3. PULLUPS 3XAMRAP 3XAMRAP 3XAMRAP 3XAMRAP C2. LEVER ROW 3X8-12 3X8-12 3X8-12 3X8-12 C1. REV HYPER | BB HIP THRUST 3X10 3X10 4X10 4X10

TOTAL REPS: WEIGHT: WEIGHT:

C1. GOOD MORNING | GHR 3X10 3X10 3X10 3X10 C3. INVERTED ROW 3X15-20 3X15-20 3X15-20 3X15-20 C2. FACE PULLS 3X10 3X10 4X10 4X10

WEIGHT: D1. ADD BALL ISO 2X30S 2X30S 2X30S 2X30S

C2. X BAND WALK 2X30YDS 2X30YDS 2X30YDS 2X30YDS D1. PUSHUPS 4XAMRAP 4XAMRAP 4XAMRAP 4XAMRAP D2. BAND STANCE CYCLE 2X6E 2X6E 3X6E 3X6E

WEIGHT: TOTAL REPS: BAND COLOR:

D1. REVERSE TRUNK TWIST 3X30S 3X30S 3X30S 3X30S D2. ROLLING THUNDER 3X5 3X5 4X5 4X5 D3. PALOFF PRESS 3X30S 3X30S 3X30S 3X30S

WEIGHT:

E1. PROWLER PULL-PUSH X2 X2 X3 X3 E1. ANTERIOR CORE CHOICE X25-40 X25-40 X25-40 X25-40 E1. ROPE SLAMS-DUMMY CARRY 2X50+60YDS 2X50+60YDS 3X50+60YDS 3X50+60YDS

(USE 50% BW INCLUDING PROWLER) CONTROL BREATHING

E2. 4-WAY NECK 1X8E 1X8E 2X8E 2X83

Post Workout Post Workout Post Workout

ANKLE ROCKER X10E X10E X10E X10E ANKLE ROCKER X10E X10E X10E X10E ANKLE ROCKER X10E X10E X10E X10E
T-SPINE | FOAM ROLL X1 X1 X1 X1 T-SPINE | FOAM ROLL X1 X1 X1 X1 T-SPINE | FOAM ROLL X1 X1 X1 X1
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