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12 Week Training Program For Wrestlers PDF

This document outlines a 12-week strength training program divided into weekly blocks. Each week provides exercises grouped into day 1, day 2, and sometimes day 3 workouts, with most exercises prescribed as 3-5 sets of 4-8 repetitions. Exercises target the lower body, upper body, and core through movements like squats, deadlifts, presses, and planks. Repetition and set schemes progressively overload over the weeks, building strength and muscle.

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Arnab Nath
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7K views10 pages

12 Week Training Program For Wrestlers PDF

This document outlines a 12-week strength training program divided into weekly blocks. Each week provides exercises grouped into day 1, day 2, and sometimes day 3 workouts, with most exercises prescribed as 3-5 sets of 4-8 repetitions. Exercises target the lower body, upper body, and core through movements like squats, deadlifts, presses, and planks. Repetition and set schemes progressively overload over the weeks, building strength and muscle.

Uploaded by

Arnab Nath
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 1

Day 1 Set 1 Set 2 Set 3 Set 4


a. Seated Horiz Jump (4x5)
a. Plank (4x30-40 sec ea)
b. Box Squat (3x8)
b. Pulldown w/ Hold (3x8)
c. Back Extension (3x8)
c. Single Arm DB OH Press (3x8)

Day 2 Set 1 Set 2 Set 3 Set 4


a. Seated Vertical Jump (4x5)
a. Side Plank (4x20-30 sec ea)
b. Trap Bar Deadlift (3x8)
b. Cable Row w/ Hold (3x8)
c. Free Squat (3x8)
c. Floor Press (3x8)

How to read program- http://www.wrestler-power.com/program/

Week 2

Day 1 Set 1 Set 2 Set 3 Set 4


a. Seated Horiz Jump (4x5)
a. Plank (4x30-40 sec ea)
b. Box Squat (3x8)
b. Pulldown w/ Hold (3x8)
c. Back Extension (3x8)
c. Single Arm DB OH Press (3x8)

Day 2 Set 1 Set 2 Set 3 Set 4


a. Seated Vertical Jump (4x5)
a. Side Plank (4x20-30 sec ea)
b. Trap Bar Deadlift (3x8)
b. Cable Row w/ Hold (3x8)
c. Free Squat (3x8)
c. Floor Press (3x8)
Week 3

Day 1 Set 1 Set 2 Set 3 Set 4


a. Seated Horiz Jump (4x5)
a. Plank (4x35-45 sec ea)
b. Box Squat (4x8)
b. Pulldown w/ Hold (4x8)
c. Back Extension (4x8)
c. Single Arm DB OH Press (4x8)

Day 2 Set 1 Set 2 Set 3 Set 4


a. Seated Vertical Jump (4x5)
a. Side Plank (4x25-35 sec ea)
b. Trap Bar Deadlift (4x8)
b. Cable Row w/ Hold (4x8)
c. Free Squat (4x8)
c. Floor Press (4x8)

Week 4

Day 1 Set 1 Set 2 Set 3 Set 4


a. Seated Horiz Jump (4x5)
a. Plank (4x35-45 sec ea)
b. Box Squat (4x8)
b. Pulldown w/ Hold (4x8)
c. Back Extension (4x8)
c. Single Arm DB OH Press (4x8)

Day 2 Set 1 Set 2 Set 3 Set 4


a. Seated Vertical Jump (4x5)
a. Side Plank (4x25-35 sec ea)
b. Trap Bar Deadlift (4x8)
b. Cable Row w/ Hold (4x8)
c. Free Squat (4x8)
c. Floor Press (4x8)
Week 5

Day 1 Set 1 Set 2 Set 3 Set 4


a. Seated Horiz Jump (4x5)
a. Ball Rollout (4x8)
b. Box Squat (4x5)
b. Chinup (4x5)
c. DB RDL (4x8)
c. Seated DB OH Press (4x8)

Day 2 Set 1 Set 2 Set 3 Set 4


a. Kneeling Jump (4x5)
a. Back Ext. Prog (4x8)
b. Trap Bar Deadlift (4x5)
b. BW Row w/ Hold (4x8)
c. Reverse Lunge (4x8ea)
c. Floor Press (4x5)

Day 3 Set 1 Set 2 Set 3 Set 4


a. KB Jump Deadlift (4x5)
a. Ab Wheel Prog (4x8)
b. Free Squat (4x5)
b. DB Row w/ Hold (4x8ea)
c. Machine Leg Curl (4x8)
c. DB Bench (4x8)
Week 6

Day 1 Set 1 Set 2 Set 3 Set 4


a. Seated Horiz Jump (4x5)
a. Ball Rollout (4x8)
b. Box Squat (4x5)
b. Chinup (4x5)
c. DB RDL (4x8)
c. Seated DB OH Press (4x8)

Day 2 Set 1 Set 2 Set 3 Set 4


a. Kneeling Jump (4x5)
a. Back Ext. Prog (4x8)
b. Trap Bar Deadlift (4x5)
b. BW Row w/ Hold (4x8)
c. Reverse Lunge (4x8ea)
c. Floor Press (4x5)

Day 3 Set 1 Set 2 Set 3 Set 4


a. KB Jump Deadlift (4x5)
a. Ab Wheel Prog (4x8)
b. Free Squat (4x5)
b. DB Row w/ Hold (4x8ea)
c. Machine Leg Curl (4x8)
c. DB Bench (4x8)
Week 7

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5


a. Seated Horiz Jump (4x5)
a. Ball Rollout (4x8)
b. Box Squat (5x5)
b. Chinup (5x5)
c. DB RDL (4x6)
c. Seated DB OH Press
(4x6)

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5


a. Kneeling Jump (4x5)
a. Back Ext. Prog (4x8)
b. Trap Bar Deadlift (5x5)
b. BW Row w/ Hold (5x6)
c. Reverse Lunge (4x6ea)
c. Floor Press (5x5)

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5


a. KB Jump Deadlift (4x5)
a. Ab Wheel Prog (4x8)
b. Free Squat (5x5)
b. DB Row w/ Hold (5x6ea)
c. Machine Leg Curl (4x6)
c. DB Bench (4x6)
Week 8

Day 1 Set 1 Set 2 Set 3 Set 4 Set 5


a. Seated Horiz Jump (4x5)
a. Ball Rollout (4x8)
b. Box Squat (5x5)
b. Chinup (5x5)
c. DB RDL (4x6)
c. Seated DB OH Press
(4x6)

Day 2 Set 1 Set 2 Set 3 Set 4 Set 5


a. Kneeling Jump (4x5)
a. Back Ext. Prog (4x8)
b. Trap Bar Deadlift (5x5)
b. BW Row w/ Hold (5x6)
c. Reverse Lunge (4x6ea)
c. Floor Press (5x5)

Day 3 Set 1 Set 2 Set 3 Set 4 Set 5


a. KB Jump Deadlift (4x5)
a. Ab Wheel Prog (4x8)
b. Free Squat (5x5)
b. DB Row w/ Hold (5x6ea)
c. Machine Leg Curl (4x6)
c. DB Bench (4x6)
Week 9

Day 1 Set 1 Set 2 Set 3 Set 4


a. Seated Horiz Jump (4x5)
a. Ball Rollout (4x8)
b. Box Squat (4x4)
b. Chinup (4x4)
c. Good Morning (3x6)
c. DB Incline Press (3x6)

Day 2 Set 1 Set 2 Set 3 Set 4


a. Kneeling Jump (4x5)
a. Back Ext. Prog (4x8)
b. Trap Bar Deadlift (4x4)
b. BW Row w/ Hold (4x6)
c. Reverse Lunge (3x6ea)
c. Floor Press (4x4)

Day 3 Set 1 Set 2 Set 3 Set 4


a. KB Jump Deadlift (4x5)
a. Ab Wheel Prog (4x8)
b. Free Squat (4x4)
b. DB Row w/ Hold (4x6ea)
c. Ball Leg Curl (3x6-10)
c. DB Floor Press (3x6)
Week 10

Day 1 Set 1 Set 2 Set 3 Set 4


a. Seated Horiz Jump (4x5)
a. Ball Rollout (4x8)
b. Box Squat (4x4)
b. Chinup (4x4)
c. Good Morning (3x6)
c. DB Incline Press (3x6)

Day 2 Set 1 Set 2 Set 3 Set 4


a. Kneeling Jump (4x5)
a. Back Ext. Prog (4x8)
b. Trap Bar Deadlift (4x4)
b. BW Row w/ Hold (4x6)
c. Reverse Lunge (3x6ea)
c. Floor Press (4x4)

Day 3 Set 1 Set 2 Set 3 Set 4


a. KB Jump Deadlift (4x5)
a. Ab Wheel Prog (4x8)
b. Free Squat (4x4)
b. DB Row w/ Hold (4x6ea)
c. Ball Leg Curl (3x6-10)
c. DB Floor Press (3x6)
Week 11

Day 1 Set 1 Set 2 Set 3 Set 4


a. Seated Horiz Jump (4x5)
a. Ball Rollout (4x8)
b. Box Squat (3rm)
b. Chinup (3rm)
c. Good Morning (2x6)
c. DB Incline Press (2x6)

Day 2 Set 1 Set 2 Set 3 Set 4


a. Kneeling Jump (4x5)
a. Back Ext. Prog (4x8)
b. Trap Bar Deadlift (3rm)
b. BW Row w/ Hold (3x6)
c. Reverse Lunge (2x6ea)
c. Floor Press (3rm)

Day 3 Set 1 Set 2 Set 3 Set 4


a. KB Jump Deadlift (4x5)
a. Ab Wheel Prog (4x8)
b. Free Squat (3rm)
b. DB Row w/ Hold
(3x6ea)
c. Ball Leg Curl (2x6-10)
c. DB Floor Press (2x6)
Week 12

Day 1 Set 1 Set 2 Set 3 Set 4


a. Seated Horiz Jump (4x5)
a. Ball Rollout (4x8)
b. Box Squat (3rm)
b. Chinup (3rm)
c. Good Morning (2x6)
c. DB Incline Press (2x6)

Day 2 Set 1 Set 2 Set 3 Set 4


a. Kneeling Jump (4x5)
a. Back Ext. Prog (4x8)
b. Trap Bar Deadlift (3rm)
b. BW Row w/ Hold (3x6)
c. Reverse Lunge (2x6ea)
c. Floor Press (3rm)

Day 3 Set 1 Set 2 Set 3 Set 4


a. KB Jump Deadlift (4x5)
a. Ab Wheel Prog (4x8)
b. Free Squat (3rm)
b. DB Row w/ Hold
(3x6ea)
c. Ball Leg Curl (2x6-10)
c. DB Floor Press (2x6)

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