Former Division 1 Wrestler & Strength Guru Dan Tolbert Outlines the Perfect Training Protocols for For Pre, Regular, and Post Wrestling Season to Maximize Your S&C Program and Supercharge Your Grappling Pedigree
- Learn exactly what you should be doing before the season starts, during the season, and after it’s over, to keep your body in optimal shape for wrestling
- Explore Tolbert’s library of circuits, perfectly designed for grapplers, that will strengthen and condition your entire body year round
- Develop freak strength, explosive power, and essential mobility with exercises hand picked by a seasoned grappling expert
Check out a free sample:
So, What Exactly Do You Get?
PART 1
7 CIRCUITS
INTROAIRDYNE (3 MINUTES)BOSU BURPEESCRUNCHES/DIPS SUPERSETCLOSE GRIP CHEST-PRESSMOUNTAIN CLIMBERS (1 MINUTE)ELLIPTICAL (3 MINUTES)RUSSIAN TWISTSIDE SHUFFLE (1 MINUTE)LEG CURLSSQUAT-PULLCABLE CURLSTREADMILL (3 MINUTES)BIKE CRUNCH (1 MINUTE)BOX JUMPSLEG EXTENSIONSDUMBBELL SQUAT AND PRESSROWER (3 MINUTES)PART 2
STRADDLE CRUNCHALTERNATE DUMBBELL SHOULDER PRESSSQUATSFLUTTER KICKS (1 MINUTE)DUMBBELL BENCH PRESSREVERSE CRUNCHLAT PULL-DOWNSTRICEP PUSH-DOWNSPUSH-PULL SQUATSWALL SIT (1 MINUTE)VERSA CLIMBER (3 MINUTES)TRX CRUNCHESBOSU AGILITY (1 MINUTE)SQUAT-LUNGERUSSIAN TWISTTRAP BAR DEADLIFTAIRDYNE (3 MINUTES)STRETCH AND PRESSPULL AND PUSHONE ARM ROWWEIGHTED SIT-UPSBOSU AGILITY: LATERAL (1 MINUTE)PART 3
21-15-9 CIRCUIT
INTRO TO 21-15-9 CIRCUIT500M ROWBENCH PRESSDEADLIFTPULL-UPSSQUAT AND PRESSATOMIC PUSH-UPSTOES TO BARBURPEE BOX JUMPSPUSH-PULL CIRCUIT
PUSH-PULL CIRCUIT(500M ROW, CLEAN AND PRESS, PULL-UPS, PUSH-UPS)(REPEAT CIRCUIT 3X FOR A TOTAL OF 4 ROUNDS)TURF CIRCUIT
TURF CIRCUIT (SLED PUSH, RUN DOWN AND BACK, FARMER'S WALK DEADLIFTS, RUN DOWN AND BACK, SLED PULL)(REPEAT CIRCUIT 1-3X DEPENDING LENGTH OF TURF)OUTRO
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