Training Programs
Choose a program to view detailed structure, weekly schedule, and progression guidelines. Use filters to match your schedule and training focus.
Three pillars
Workout, Diet, Recovery
Workout alone is not enough. Diet and recovery are equally important for strength that lasts.
Strength training articles
Guides and research notes that connect to this topic.
Grip, Posterior Chain, and Mat Strength (Compound-first)
Wrestling strength qualities explained: posterior chain, grip, isometrics, trunk strength, and power endurance, with compound-first training and templates.
2025-12-31
Strength Training While Managing Weight (Performance-First)
Performance-first weight management for wrestlers: steady bodyweight changes that protect strength, energy, recovery, and practice quality over time safely.
2025-12-19
In-Season Wrestling Recovery (Fatigue Management)
In-season wrestling recovery guide: manage practice fatigue, sleep and hydration, keep strength 1-2x per week, and use deloads before performance drops.
2025-12-09