Program Name: Strength & Stamina Training Program

Original Author Date: 11/08/24

Author Name: Ray Yagloski
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Hi! Welcome to the “Strength & Stamina” Training Program!
This strength program is a great in-season strength training program
for wrestlers.
Why did I put together the “Strength & Stamina”?
What do I do off the mat during the wrestling season? Strength and
conditioning is the answer. But what sets and reps and exercises? This
is your guide. This program is built to compliment wrestling and
conditioning training in a way where you can recover and still make
progress. You will see that in the low volume approach here.
Why is strength training important during the season?
Wrestling is demanding of our joints, ligaments, tendons, and
muscles. Strength training is one of the best ways to preserve your
body, make it more resilient to injury, and gain a competitive
advantage over your opponent.
“The best ability is availability.” Lifting weights and getting stronger
helps the body build resilience. Think about it. Our bodies are able to
produce more force and take more force because of it.
There’s no perfect “bulletproofing” system but a well-rounded
strength and conditioning program certainly helps build resilience.
In the season, we want to maintain or even gain strength. What ends
up happening is wrestlers will give up their strength training because
they are focused on wrestling and losing weight. The problem with this
is they are losing out on a competitive advantage! The whole point of
losing weight for wrestling is to get a size and strength advantage. If
you lose a bunch of strength and get skinnier, that’s not really
accomplishing that goal. Sure, you will retain some strength and
muscle even if you are losing weight but it will be significantly less
than if you lifted weights and maintained a healthy, well-fueled
nutrition program including high protein. Do not neglect this.
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
How to execute this program?
The primary progression during the season will use what is called Tactical Periodization. I
learned this protocol from Pavel Tsatsouline at StrongFirst. And the reason he created this
program was for military members who don’t want to be sore and taxed for their missions.
This is similar to wrestlers who have their sport to play that day. We want to feel ready to go.
What tactical periodization does is it varies the workload so your body is getting different
volumes but it is not indefinitely increasing. It’s difficult to just keep increasing weight and reps
and sets during wrestling season so we use this built-in progression so we are ready to
wrestle while still training hard in the weight room.
1. Tactical Periodization (expanded)
a. In weeks 1 and 2, use a “1” or “2-3” designation. Why? This will give your
body time to adapt to the training. Then, once you have done a couple
workouts or weeks of the lower designation, switch to rolling the die.
b. Roll 1 die.
c. Each number represents the number of minutes for that piece.
i. EMOM Ladder
1. 8, 12, 16, or 20 minutes.
ii. Density Work
1. 15, 12, 10, or 8 minutes. These descend in alignment with
EMOM Ladder ascending because it makes the workout
length and intensity more balanced.
2. Density Work will be x 2 because there are two exercises for
each workout.
iii. Extreme Isometrics
1. 3, 4, 5, or 6 minutes.

Roll 1 die 1 2-3 4-5 6

EMOM Ladder 8 12 16 20

Density Work 15 12 10 8

Extreme Iso’s 3 4 5 6

The purpose of rolling the die and varying the volume of these workouts is your body can be
well-trained and well-recovered. It naturally ebbs and flows. Your body likes this because it is
a progression but maintains readiness.
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
A Primer on EMOM Ladder
The EMOM Ladder will emphasis a powerful Hip Hinge pattern.
Hip power and strength is a critical physical quality for wrestling.
We will utilize Deadlifts, Power Cleans, and KB Swings.
These are technical lifts so they come with skill sessions and warm-
ups before getting into the primary EMOM Ladder.
The purpose of the EMOM style is to keep the work and rest the same
throughout the program. This keeps you on task and trains your body in
a specific and consistent manner.
The rest time will feel excessively long. DO NOT SHORTEN IT.
You will not be as powerful on the next set and that takes away from
the training! We will be getting more faster paced stuff in the Density
Work and the “grind” will be obvious during the Extreme Isometrics.
So, save it!
If you ever watch sprinters train, you will notice they might do 5 x 100
meters but they rest like 5+ minutes in between. The reason is they are
trying to put out the fastest and most powerful expression they can.
That can only happen with proper rest.
Stick with the prescribed work to rest ratios throughout this training.
It’s purposeful and specific for the reasons I listed above.
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
A Primer on Density Work
Timed sets with specific work to rest ratios.
12 sec Pull-ups, 48 sec rest. Repeat for 12 minutes.
The goal with this type of training is to 1) be powerful with each rep 2)
keep track of performance and rep numbers 3) build power endurance
by doing repeat intervals 4) tax local muscular endurance in a specific
movement pattern (pulling for example on the Pull-ups).
Density work really hits a lot of physical qualities.
I have noticed a zen-like presence when I get into EMOM and density
work like this. Sink into the reps. Push to hit the same numbers.
Ideal execution on this is powerful reps throughout the 12 sec and
throughout the 12 minutes (in this example, the 12 minutes may be 8,
10, 12, or 15 minutes).
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
A Primer on Extreme Isometrics
This training was popularized by Jay Schroeder while training athletes
for the NFL.
Extreme Isometrics train PIPES (Physiology, Intellect, Psychology,
Emotion, Spirit). This is powerful for a wrestler.
The nice thing about long duration isometrics is that although they are
hard physically in the moment, they are not too difficult to recover
from.
Depending on your strength levels, the following programming is for a
more advanced individual. You need to be able to hold at least 2 min in
each of these positions. If you cannot, regress the numbers from
3,4,5,6 to 1,2,3,4 or something similar.
Let’s go through an example: Wall Sit. Roll the die to determine 3, 4, 5,
6 min. Get in position. Hold. If you need a break (ideally, you do not
rest at all).
The importance of co-contractions → The ideal execution of a long
duration isometric as taught by Jay Schroeder is to contract the
antagonist muscles. What does this mean? If you are in a Wall Sit,
your quads will start burning. But, what you want to do in a Wall Sit is
think about dragging your heels to the wall (you won’t move but your
hamstrings will contract). This is called co-contraction. When we
move, sprint, explode, our joints and body is stabilized by co-
contractions. So, it makes sense to train this ability on our isometrics.
Now, I have experienced these long duration isometrics and it is brutal
to try and maintain the co-contraction (it’s brutal enough without
trying to do it). But, try your best to get the co-contraction technique
during these sets.
Check out Coach Joel Smith’s experience with Extreme Iso’s: https://www.just-
fly-sports.com/one-mans-dive-into-extreme-isometrics/
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Principles for in-season wrestling training:
1. Low volume.
a. We don’t need hundreds of reps to preserve our strength. We need specific,
purposeful, short duration sets to preserve our strength.
2. Low sets and reps.
a. 2-5 sets.
b. Less than 8 reps. At 8 reps and above, metabolic byproducts start to
accumulate more and that can lead to excessive soreness. This soreness will
negatively affect your ability to train and compete on the mat. The high rep
muscular endurance work is usually done in wrestling practice or in a training
program like “Persistent Power & Pace”.
3. Varying intensity
a. Some days, you may need to use a little less weight.
b. Some days, you may be ready to use a lot of weight.
c. The way to determine this is how is your body feeling? This is an athlete skill.
You want to understand your body, how it responds to training, what other
training is affecting it, etc. Communicate with your coach (wrestling, strength,
otherwise) about how your body is feeling. This will guide them to adjust their
training over time.
4. Minimal exercises (less than 5 strength exercises).
5. Low duration (less than 1 hour).
a. We’ve got wrestling practice, school work, conditioning, and other
extracurricular activities. We need to get in and get out to make the workout as
efficient as possible and get back to recovery mode.
6. High work to rest ratio.
a. Specific rest periods will help you manage your work to rest ratio.
b. We want the work:rest ratio to be low. Example: 1:4 work to rest ratio is 12 sec
of work followed by 48 sec rest.
7. Elite technique
a. If you are not moving well in the weight room then this may lead to injury on or
off the mat. This takes away from our goals! There’s no reason to be injuring
yourself in the weight room due to ego lifting, incomplete range of motion, or
poor decision making.
8. Keep the goal the goal.
a. The weight room is a tool to help you achieve your on-the-mat goals. Do not
make it the primary thing. Wrestling is the primary thing. Strength training is the
compliment to wrestling.
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 1, Workout 1 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Deadlift)

Wall Hip Hinge 10 each movement

PVC Hip Hinge
KB Deadlift
Barbell Deadlift (warm-up weights)
Box Jumps (alternate with DL warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Deadlift 2-5 series

0:00 – 1:00 | Deadlift x 1
1:00 – 2:00 | Deadlift x 2
2:00 – 3:00 | Deadlift x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Pull-ups EMOM for 8, 10, 12, or 15

Pull-ups x 12 sec

Dips EMOM for 8, 10, 12, or 15

Dips x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Wall Sit 3, 4, 5, or 6 min

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 1, Workout 2 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Power Cleans)

PVC Hip Hinge 5 each movement

PVC Hang Position
PVC Hang Position + Jump Shrug
PVC Hang Position + Jump Shrug + High Pull
PVC Drop & Catch
PVC Power Clean
Barbell Power Clean (warm-up weights)
Split Jumps (alternate with PC warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Power Cleans 2-5 series

0:00 – 1:00 | Power Cleans x 1
1:00 – 2:00 | Power Cleans x 2
2:00 – 3:00 | Power Cleans x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Push-ups EMOM for 8, 10, 12, or 15

Push-ups x 12 sec

Sled Pulls EMOM for 8, 10, 12, or 15

Sled Pulls x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Iso-extreme Lunge 3, 4, 5, or 6 min/side

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 1, Workout 3 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (KB Swings)

Wall Hip Hinge 10 each movement

KB Deadlift
KB Hike
KB Power Swings
KB Swings (warm-up weights)
Depth Jumps (alternate with KBS warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

KB Swings 2-5 series

0:00 – 1:00 | KB Swings x 5
1:00 – 2:00 | KB Swings x 10
2:00 – 3:00 | KB Swings x 15
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Double KB Press EMOM for 8, 10, 12, or 15

Double KB Press x 12 sec

KB Gorilla Rows EMOM for 8, 10, 12, or 15

KB Gorilla Rows x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Forefoot Hold (Standing Single Leg Calf Raise 3, 4, 5, or 6 min/side

Hold)
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 2, Workout 1 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Deadlift)

Wall Hip Hinge 10 each movement

PVC Hip Hinge
KB Deadlift
Barbell Deadlift (warm-up weights)
Box Jumps (alternate with DL warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Deadlift 2-5 series

0:00 – 1:00 | Deadlift x 1
1:00 – 2:00 | Deadlift x 2
2:00 – 3:00 | Deadlift x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Pull-ups EMOM for 8, 10, 12, or 15

Pull-ups x 12 sec

Dips EMOM for 8, 10, 12, or 15

Dips x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Wall Sit 3, 4, 5, or 6 min

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 2, Workout 2 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Power Cleans)

PVC Hip Hinge 5 each movement

PVC Hang Position
PVC Hang Position + Jump Shrug
PVC Hang Position + Jump Shrug + High Pull
PVC Drop & Catch
PVC Power Clean
Barbell Power Clean (warm-up weights)
Split Jumps (alternate with PC warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Power Cleans 2-5 series

0:00 – 1:00 | Power Cleans x 1
1:00 – 2:00 | Power Cleans x 2
2:00 – 3:00 | Power Cleans x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Push-ups EMOM for 8, 10, 12, or 15

Push-ups x 12 sec

Sled Pulls EMOM for 8, 10, 12, or 15

Sled Pulls x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Iso-extreme Lunge 3, 4, 5, or 6 min/side

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 2, Workout 3 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (KB Swings)

Wall Hip Hinge 10 each movement

KB Deadlift
KB Hike
KB Power Swings
KB Swings (warm-up weights)
Depth Jumps (alternate with KBS warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

KB Swings 2-5 series

0:00 – 1:00 | KB Swings x 5
1:00 – 2:00 | KB Swings x 10
2:00 – 3:00 | KB Swings x 15
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Double KB Press EMOM for 8, 10, 12, or 15

Double KB Press x 12 sec

KB Gorilla Rows EMOM for 8, 10, 12, or 15

KB Gorilla Rows x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Forefoot Hold (Standing Single Leg Calf Raise 3, 4, 5, or 6 min/side

Hold)
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 3, Workout 1 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Deadlift)

Wall Hip Hinge 10 each movement

PVC Hip Hinge
KB Deadlift
Barbell Deadlift (warm-up weights)
Box Jumps (alternate with DL warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Deadlift 2-5 series

0:00 – 1:00 | Deadlift x 1
1:00 – 2:00 | Deadlift x 2
2:00 – 3:00 | Deadlift x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Pull-ups EMOM for 8, 10, 12, or 15

Pull-ups x 12 sec

Dips EMOM for 8, 10, 12, or 15

Dips x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Wall Sit 3, 4, 5, or 6 min

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 3, Workout 2 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Power Cleans)

PVC Hip Hinge 5 each movement

PVC Hang Position
PVC Hang Position + Jump Shrug
PVC Hang Position + Jump Shrug + High Pull
PVC Drop & Catch
PVC Power Clean
Barbell Power Clean (warm-up weights)
Split Jumps (alternate with PC warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Power Cleans 2-5 series

0:00 – 1:00 | Power Cleans x 1
1:00 – 2:00 | Power Cleans x 2
2:00 – 3:00 | Power Cleans x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Push-ups EMOM for 8, 10, 12, or 15

Push-ups x 12 sec

Sled Pulls EMOM for 8, 10, 12, or 15

Sled Pulls x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Iso-extreme Lunge 3, 4, 5, or 6 min/side

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 3, Workout 3 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (KB Swings)

Wall Hip Hinge 10 each movement

KB Deadlift
KB Hike
KB Power Swings
KB Swings (warm-up weights)
Depth Jumps (alternate with KBS warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

KB Swings 2-5 series

0:00 – 1:00 | KB Swings x 5
1:00 – 2:00 | KB Swings x 10
2:00 – 3:00 | KB Swings x 15
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Double KB Press EMOM for 8, 10, 12, or 15

Double KB Press x 12 sec

KB Gorilla Rows EMOM for 8, 10, 12, or 15

KB Gorilla Rows x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Forefoot Hold (Standing Single Leg Calf Raise 3, 4, 5, or 6 min/side

Hold)
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 4, Workout 1 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Deadlift)

Wall Hip Hinge 10 each movement

PVC Hip Hinge
KB Deadlift
Barbell Deadlift (warm-up weights)
Box Jumps (alternate with DL warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Deadlift 2-5 series

0:00 – 1:00 | Deadlift x 1
1:00 – 2:00 | Deadlift x 2
2:00 – 3:00 | Deadlift x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Pull-ups EMOM for 8, 10, 12, or 15

Pull-ups x 12 sec

Dips EMOM for 8, 10, 12, or 15

Dips x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Wall Sit 3, 4, 5, or 6 min

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 4, Workout 2 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Power Cleans)

PVC Hip Hinge 5 each movement

PVC Hang Position
PVC Hang Position + Jump Shrug
PVC Hang Position + Jump Shrug + High Pull
PVC Drop & Catch
PVC Power Clean
Barbell Power Clean (warm-up weights)
Split Jumps (alternate with PC warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Power Cleans 2-5 series

0:00 – 1:00 | Power Cleans x 1
1:00 – 2:00 | Power Cleans x 2
2:00 – 3:00 | Power Cleans x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Push-ups EMOM for 8, 10, 12, or 15

Push-ups x 12 sec

Sled Pulls EMOM for 8, 10, 12, or 15

Sled Pulls x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Iso-extreme Lunge 3, 4, 5, or 6 min/side

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 4, Workout 3 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (KB Swings)

Wall Hip Hinge 10 each movement

KB Deadlift
KB Hike
KB Power Swings
KB Swings (warm-up weights)
Depth Jumps (alternate with KBS warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

KB Swings 2-5 series

0:00 – 1:00 | KB Swings x 5
1:00 – 2:00 | KB Swings x 10
2:00 – 3:00 | KB Swings x 15
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Double KB Press EMOM for 8, 10, 12, or 15

Double KB Press x 12 sec

KB Gorilla Rows EMOM for 8, 10, 12, or 15

KB Gorilla Rows x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Forefoot Hold (Standing Single Leg Calf Raise 3, 4, 5, or 6 min/side

Hold)
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 5, Workout 1 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Deadlift)

Wall Hip Hinge 10 each movement

PVC Hip Hinge
KB Deadlift
Barbell Deadlift (warm-up weights)
Box Jumps (alternate with DL warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Deadlift 2-5 series

0:00 – 1:00 | Deadlift x 1
1:00 – 2:00 | Deadlift x 2
2:00 – 3:00 | Deadlift x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Pull-ups EMOM for 8, 10, 12, or 15

Pull-ups x 12 sec

Dips EMOM for 8, 10, 12, or 15

Dips x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Wall Sit 3, 4, 5, or 6 min

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 5, Workout 2 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Power Cleans)

PVC Hip Hinge 5 each movement

PVC Hang Position
PVC Hang Position + Jump Shrug
PVC Hang Position + Jump Shrug + High Pull
PVC Drop & Catch
PVC Power Clean
Barbell Power Clean (warm-up weights)
Split Jumps (alternate with PC warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Power Cleans 2-5 series

0:00 – 1:00 | Power Cleans x 1
1:00 – 2:00 | Power Cleans x 2
2:00 – 3:00 | Power Cleans x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Push-ups EMOM for 8, 10, 12, or 15

Push-ups x 12 sec

Sled Pulls EMOM for 8, 10, 12, or 15

Sled Pulls x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Iso-extreme Lunge 3, 4, 5, or 6 min/side

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 5, Workout 3 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (KB Swings)

Wall Hip Hinge 10 each movement

KB Deadlift
KB Hike
KB Power Swings
KB Swings (warm-up weights)
Depth Jumps (alternate with KBS warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

KB Swings 2-5 series

0:00 – 1:00 | KB Swings x 5
1:00 – 2:00 | KB Swings x 10
2:00 – 3:00 | KB Swings x 15
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Double KB Press EMOM for 8, 10, 12, or 15

Double KB Press x 12 sec

KB Gorilla Rows EMOM for 8, 10, 12, or 15

KB Gorilla Rows x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Forefoot Hold (Standing Single Leg Calf Raise 3, 4, 5, or 6 min/side

Hold)
Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 6, Workout 1 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Deadlift)

Wall Hip Hinge 10 each movement

PVC Hip Hinge
KB Deadlift
Barbell Deadlift (warm-up weights)
Box Jumps (alternate with DL warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Deadlift 2-5 series

0:00 – 1:00 | Deadlift x 1
1:00 – 2:00 | Deadlift x 2
2:00 – 3:00 | Deadlift x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Pull-ups EMOM for 8, 10, 12, or 15

Pull-ups x 12 sec

Dips EMOM for 8, 10, 12, or 15

Dips x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Wall Sit 3, 4, 5, or 6 min

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 6, Workout 2 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (Power Cleans)

PVC Hip Hinge 5 each movement

PVC Hang Position
PVC Hang Position + Jump Shrug
PVC Hang Position + Jump Shrug + High Pull
PVC Drop & Catch
PVC Power Clean
Barbell Power Clean (warm-up weights)
Split Jumps (alternate with PC warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

Power Cleans 2-5 series

0:00 – 1:00 | Power Cleans x 1
1:00 – 2:00 | Power Cleans x 2
2:00 – 3:00 | Power Cleans x 3
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Push-ups EMOM for 8, 10, 12, or 15

Push-ups x 12 sec

Sled Pulls EMOM for 8, 10, 12, or 15

Sled Pulls x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Iso-extreme Lunge 3, 4, 5, or 6 min/side

Program Name: Strength & Stamina Training Program
Original Author Date: 11/08/24
Author Name: Ray Yagloski
Week 6, Workout 3 Date: ________________

Movement Sets & Reps Notes

Mobility Warm-up (1 Round)

Shoulder Internal/External Rotations 10/side

Hip Hover Drill 10/side

KB Arm Bar 5 deep breaths/side

Prying Goblet Squat 5

KB Halo 5/direction/side

Cossack Squat 5/side

KB Pullovers 10

Skill Work (KB Swings)

Wall Hip Hinge 10 each movement

KB Deadlift
KB Hike
KB Power Swings
KB Swings (warm-up weights)
Depth Jumps (alternate with KBS warm-ups)

EMOM Ladder (8, 12, 16 or 20 min)

KB Swings 2-5 series

0:00 – 1:00 | KB Swings x 5
1:00 – 2:00 | KB Swings x 10
2:00 – 3:00 | KB Swings x 15
3:00 – 4:00 | Rest (Fast & Loose)
Repeat.

Density Work (8, 10, 12, or 15 min each)

Double KB Press EMOM for 8, 10, 12, or 15

Double KB Press x 12 sec

KB Gorilla Rows EMOM for 8, 10, 12, or 15

KB Gorilla Rows x 12 sec

Extreme Isometrics (3, 4, 5, or 6 min)

Forefoot Hold (Standing Single Leg Calf Raise 3, 4, 5, or 6 min/side

Hold)