Fitness Routines

Superset-based arm day pairing biceps and triceps for maximum pump and efficiency. Full range of motion on every rep.

Heavy compound pulling movements followed by isolation for full back development. Prioritize mind-muscle connection on rows.

Progressive overload with compound and isolation movements. Focus on controlled eccentric and peak contraction.

Quad-focused session with heavy compound movements and isolation finishers. Disc under heels for squats.

Complete shoulder development hitting all three deltoid heads. Heavy press followed by lateral and rear delt work.

Cardiovascular conditioning and footwork for beginning wrestlers. Sprint intervals, agility ladder and jump rope.

Flexibility session for beginning wrestlers. Dynamic and static stretching plus foam rolling.

Lower body strength for beginning wrestlers. Squats, deadlifts and lunges with kettlebell.

Technical skill development for beginning wrestlers. Sparring, dummy work and shadowboxing.

Upper body strength session for beginning wrestlers. Focuses on pressing, pulling and row movements with bodyweight and light weights.

Higher volume cardio and agility session for intermediate wrestlers.

Extended flexibility and mobility session for intermediate wrestlers.

Full body circuit training for intermediate wrestlers. 5 rounds with no rest between exercises.

Lower body strength for intermediate wrestlers with barbell compound movements.

Active recovery session for intermediate wrestlers. Light movement and extended foam rolling.

Technical skill development for intermediate wrestlers. Higher volume sparring and dummy work.

Upper body strength session for intermediate wrestlers. Heavy compound pressing and pulling.