This program is designed in such a way that it can be performed next to your standard wrestling sessions as well as strength and power training sessions (an example of how to spread out the days will be provided). No strength and conditioning program should ever substitute wrestling sessions; it should always be complimentary!
The first phase (albeit relatively short) will aim to give you an aerobic base through lengthy aerobic intervals. In the second and third phases, we will shift over to high-intensity intervals to emphasize both the aerobic and anaerobic systems simultaneously. In the final fourth phase, we will closely mimic the demands of wrestling endurance through match-specific conditioning, which will be very demanding on the psychological plane as well.
What you need for the program:
- Assault bike (also known as air bike); for aerobic intervals and HIIT.
- Dumbbells or kettlebells, barbell and weights, a medicine ball (non-bouncy)
- Sled or prowler
- Training partners (for match-specific endurance later in the program)
How it works:
This is a downloadable digital product. Once you have completed your purchase and created an account, you will be able to access the downloadable program (PDF) in your account.
