Foundation Wrestling 2 Week GPP

Get ready to build a solid foundation with the Foundation Wrestling 2 Week GPP program! Over the course of two weeks, you’ll engage in three intense training sessions per week, focusing on essential movements that enhance your strength, stability, and agility. Each workout combines bodyweight exercises and dumbbell routines to develop full-body fitness, ensuring you’re ready for any challenge. Perfect for wrestlers and fitness enthusiasts alike, this program will elevate your game and transform your training routine into a powerhouse of performance.

Goals:
Increase Movement Quality, Capillary Density, Local Aerobic Conditioning, Strength of Ligaments, Tendons, and Support Structures. Good for athletes preparing for a more intensive program or coming off an intensive program/season.

Tips:
Breathe through your nose at all times, taping the mouth shut accomplished this. 

If possible train with the shoes off. This strengthens the “foot core” and allows for better muscle activation at the hips.

Can be run 3x a week in 2hr sessions or 6x a week in 1hr sessions by chopping workouts in half.

Credit: Jake Tuura and Dr. Michael Yessis

default

Week 1

Week 2

Warm up with RPR, go for 18-25 reps, RPE day 1,2 easy, 3,4 medium, 5,6 hard. 
No rest.

Goblet Squat

Hip Abductor (Machine)

Hip Adductor (Machine)

Push Up

Inverted Row

Good Morning

Band Knee Drive

Band Paw Back

Kneeling 1 Arm DB Overhead Press

Lat Pulldown

Back Extension (Weighted)

Sit Up

Back Raise With Twist

Lateral Raise (Dumbbell)

Front Raise

Rear Delt Fly (Dumbbell)

Russian Twist (Dumbbell)

Lying Leg Raise

Leg Extension

Seated Hamstring Curl

Bicep Curl (Dumbbell)

Tricep Kickback

Reverse Bicep Curl (Dumbbell)

Standing Calf Raise

Banded Tibialis Raise

Dumbbell Supination Pronation

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Plate Pinch Drop + Catch

Belly+Chest Breathing

0 reviews for Foundation Wrestling 2 Week GPP