Wrestling Strength Training Program
- Tony Adams
- Sep 27, 2022
- 4 min read
Updated: Jun 13
Program Made By: Jeff Connors

Objectives | General Muscle Groups Involved | Exercises |
1. Having the ability to maintain, act and react out of a proper stance position | Quadriceps, gluteus, adductors, hip flexors, hamstrings, calves, spinal erectors, abdominals | Back squat, front squat, split squat, lunge, step up, leg press, leg curl, leg extension, glute-ham raise, abduction, adduction, hip flexion, back extension, abdominal work |
2. Having the ability ti powerfully rotate the hips with resistance | Quadriceps, gluteus, hip flexors, hamstrings, calves, spinal erectors, abdominals | Vertical Plyometric movements, clean pull, snatch pull, hang clean, hang snatch, dummy throws |
3. Developing a high level of strength / endurance in the muscle groups involved in pulling | Latissimus dorsi, posterior deltoid, rhomboids, spinal erectors | Pull up, lat pulls, low pulley, bent over row, reverser t-bar row, reverse grip lat pulls, pullover, rear deltiod cable pulls, bicep curl, hammer curl, climbing |
4. Prevention of injury to the shoulder, knee and neck areas | Deltoids, trapezius rotator cuff, quadriceps, hamstrings, leg adductors, flexors, and rotators | Dumbbell front side and rear raises, internal and external rotation, knee extension, knee flexion, leg adduction, neck flexion, extension and rotation |
5. Pressing movements for joint balance | Pectorals, anterior deltoid, triceps | Bench press, incline press, shoulder press, dips |
6. Grip strength | Wrist, extensors and flexors | Rope climbing, towel pull ups, wrist curl, reverse wrist curl, sand or rice bucket |
7. Developing tolerance to high lactate levels | Total body (upper body focus) | Circuit training or "high intensity" training |
8. Low back abdominal strength | Rectus abdominus, internal and external obliques, spinal erectors | Elevated deadlift, back extension, leg raises, flutter kick, torso twisting movements, V-sits, crunches, various medicine ball exercises |
9. Mental tolerance to muscle fatigue | Total body | Superset or "giant" set the same muscle groups |
Schedule For Pre-Season Lifting
Weeks 1-4
Structural
Movement / Lift Exercise | Percents, Sets and Reps |
Back Squat | 87% 3 x 5 |
Pull Ups | Max Reps x 3 Sets |
Bench Press | 87% 3 x 5 |
Hang Clean | 80% 3 x 5 |
Bent Over Row | 3 x 8 |
Leg Curl | 3 x 10 |
Slide Board | 3 x 30 |
Rope Climb | 3 rounds |
Split Squat | 2 x 10 (Each Leg) |
Circuit
Movement / Lift Exercise | Percent, Sets and Reps |
Leg Press | 2 x 20 |
DB Shoulder Press | 2 x 10 |
Leg Curl | 2 x 10 |
Wide Grip Lat Pulls | 2 x Max |
Step Up | 2 x 10 each leg |
DB Lateral Raise | 2-3 x 10 |
Calf Raise | 2 x 25 |
Bicep Curl | 2-3 x 10 |
Bear | 2 x 5 |
Low Pulley | 2-3 x 10 |
Elevated Dead Lift | 2-3 x 15 |
Sand Grabs | 30 sec - 1 min |
Schedule For Pre-Season Lifting
Weeks 5-8
Structural
Movement | Percents, Sets and Reps |
Front Squat | 75% 10 x 3 |
Hang Clean | 80% 10 x 3 |
Leg Curl | 3 x 10 |
Underhand Chin | Max x 3 |
Rope Climb | 3 Rounds |
Snatch Pull | 80% 5x 3 |
Step up | 2 x 10 each leg |
Dip-Push Up Combo | Max |
Circuit
Movement | Sets and Reps |
Leg Press | 2 x 20 |
leg Extension | 2 x 15 |
Squat Jump | 2 x 20 |
Pull Up | 2 x MAX |
Rope Climb | 2 Rounds |
Pull over | 2 x 10 |
leg Curl | 2 x 10 |
Glute-Ham Raise | 2 x 15 |
Slide Board | 3 x 30 SEC |
Barbell Curl | 2 x 10 |
Preacher Curl | 2 x 10 |
Wrist Curl | 2 x 25 |
Neck Extension and Flexion | 2 x 12 |
Shoulder Press | 2 x 10 |
DB Lateral Rasie | 2 x 10 |
Rear Delt Raise | 2 x 10 |
Slide Board | 2 x 30 SEC |
Heavy Rope | 2 x 10 SEC |
Abdominals | |
Sample In Season Training Schedule
Movement | Percent, Sets and Reps |
---|---|
Back Squat | (75%) 10 x 1, (72%) 10 x 1, (68%) 10 x 2 |
Bench Press | (87%) 5 x 1, (84%) 5 x 1, (80%) 5 x 2 |
Bent Over Row | 4 x 6 - 8 |
Hang Snatch | (80%) 5 x 2, (77%) 5 x 2 |
Elevated Deadlift | (60%) 15 x 3 |
Pull-Up | 3 x MAX |
Rope Climb | 3 Rounds |
Leg Curl | 3 x 10 |
Bear | 3 x 10 |
Front Squat | (75%) 10 x 1, (72%) 10 x 1, (68%) 10 x 2 |
Injury Prevention
Movement / Exercise | Sets and Reps |
Neck Flexion, extension, and rotation | |
Front, side and rear dealt raises | 2 - 3 x 10 |
Internal and external rotation | 2 - 3 x 10 |
Leg Curl | 3 x 10 - 15 |
Leg extension | 3 x 10 - 15 |
Back extension | 3 x 15 - 20 |
Leg adduction | 3 x 10 - 15 |
Abdominals | |
Sample Off-Season Schedule
Day | Movement Selection |
Monday | Back Squat, Bench Press, Shoulder Press, DB Fly, Shoulder Raise Series, leg Curl, Internal and External Rotators, Step-Up, Calf Raise, Abdominals, Slide Board |
Tuesday | Hang Clean, Weighted Pull-up, Wide Grip Lat Pull, Low Pulley, Shrug Pullover, Bicep Curl, Wrist Curl, Reverse Wrist Curl |
Thursday | Leg Press, Front Squat, DB Bench Press, Seated Military Press, Leg Curl, Shoulder Stabilization Series, Internal and External Rotators, Glute-Ham Raise, Calf Raise, Abdominals, Slide Board |
Friday | Box Jump, DB clean, Weighted Pull Up, Elevated Deadlift, Bent Over Row, T-Bar Reverse Row, Underhand Lat Pull, Shrug, Bicep Curl, Rope Climbing, Abdominals |
Periodization Scheme For Multi Joint Exercise
Week | Percent of Max, Reps and Sets |
Weeks 1 - 3 | (75%) 10 x 1, (72%) 10 x 1, (68%) 10 x 2 |
Weeks 4 - 6 | (79%) 8 x 1, (76%) 8 x 1, (72%) 8 x 2 |
Weeks 7 - 9 | (84%) 6 x 1, (81%) 6 x 1, (79%) 6 x 2 |
Weeks 10 - 12 | (87%) 5 x 1, (84%) 5 x 1, (80%) 5 x 2 |

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