Elevate your wrestling game with the Off-season Wrestling Phase 2 program, designed for serious athletes ready to enhance their strength and agility over 12 weeks. Committing to five days a week, you'll tackle a mix of upper and lower body workouts, featuring explosive movements like box jumps and depth jumps, alongside essential strength exercises such as barbell squats and bench presses. This comprehensive plan targets key muscle groups to build power and endurance, ensuring you're in peak condition for competition. Get ready to push your limits and dominate on the mat!

This phase of the program is a continuation of phase 1. We are still working on building muscle, with the addition of beginning to add strength.

Off-season Wrestling Phase 2

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Box Jump

Depth Jump

Bench Press (Barbell)

Pull-Up (Bodyweight)

Overhead Press (Barbell)

Barbell Row

Dip (Bodyweight)

Hammer Curl

Plate Pinch

Upper Day 1

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Back Extension (Weighted)

Ab Wheel

Decline Sit Up (Weighted)

Hanging Leg Raise

Lower Day 1

Sprint

Agility Day

Lat Pulldown

Bench Press (Close Grip)

Dumbbell Row

Lying Tricep Extension (Barbell)

Bicep Curl (Barbell)

Reverse Bicep Curl (EZ Bar)

Upper Day 2

Med Ball Slam

Push Up

Deadlift (Barbell)

Front Squat (Barbell)

Farmer's Walk (Weighted)

Pallof Press

Lower Day 2

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