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Wreslting Strength Plan

This 6-week wrestling strength training plan consists of 3 phases: foundation, intensification, and peak. Each phase lasts 2 weeks and follows the same 6-day split routine, focusing on full body strength, Olympic lifts and power, lower body strength, and upper body strength, with a rest or active recovery day in between. Exercises include squats, presses, rows, deadlifts, lunges, and pull-ups. Reps and sets gradually increase in weight and difficulty over each 2-week phase to progressively overload muscles and peak performance.

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28 views4 pages

Wreslting Strength Plan

This 6-week wrestling strength training plan consists of 3 phases: foundation, intensification, and peak. Each phase lasts 2 weeks and follows the same 6-day split routine, focusing on full body strength, Olympic lifts and power, lower body strength, and upper body strength, with a rest or active recovery day in between. Exercises include squats, presses, rows, deadlifts, lunges, and pull-ups. Reps and sets gradually increase in weight and difficulty over each 2-week phase to progressively overload muscles and peak performance.

Uploaded by

blackshady728
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Wrestling Strength Plan - 6 Weeks

Weeks 1-2: Foundation Phase

Day 1: Full Body Strength

​ Back Squats: 5 sets x 8 reps


​ Bench Press: 5 sets x 8 reps
​ Bent Over Rows: 4 sets x 10 reps
​ Romanian Deadlifts: 4 sets x 10 reps
​ Plank: 3 sets x 60 seconds

Day 2: Olympic Lifts and Explosive Power

​ Power Cleans: 5 sets x 5 reps


​ Overhead Press: 5 sets x 8 reps
​ Box Jumps: 4 sets x 10 reps
​ Pull-Ups: 4 sets to failure
​ Russian Twists: 3 sets x 15 reps each side

Day 3: Rest or Active Recovery

Day 4: Lower Body Strength

​ Front Squats: 5 sets x 8 reps


​ Deadlifts: 5 sets x 8 reps
​ Lunges: 4 sets x 10 reps each leg
​ Calf Raises: 4 sets x 15 reps
​ Plank Variations (side plank, plank with leg raises): 3 sets x 60 seconds each

Day 5: Upper Body Strength

​ Incline Bench Press: 5 sets x 8 reps


​ Pull-Ups or Lat Pulldowns: 5 sets x 8 reps
​ Dumbbell Rows: 4 sets x 10 reps each arm
​ Overhead Tricep Extensions: 4 sets x 12 reps
​ Bicep Curls: 4 sets x 12 reps

Day 6: Active Recovery or Light Cardio

Day 7: Rest
Wrestling Strength Plan - 6 Weeks
Weeks 3-4: Intensification Phase

Day 1: Full Body Strength

​ Back Squats: 5 sets x 10 reps


​ Bench Press: 5 sets x 10 reps
​ Bent Over Rows: 4 sets x 12 reps
​ Romanian Deadlifts: 4 sets x 12 reps
​ Plank: 3 sets x 60 seconds

Day 2: Olympic Lifts and Explosive Power

​ Power Cleans: 5 sets x 6 reps


​ Overhead Press: 5 sets x 10 reps
​ Box Jumps: 4 sets x 12 reps
​ Pull-Ups: 4 sets to failure
​ Russian Twists: 3 sets x 20 reps each side

Day 3: Rest or Active Recovery

Day 4: Lower Body Strength

​ Front Squats: 5 sets x 10 reps


​ Deadlifts: 5 sets x 10 reps
​ Lunges: 4 sets x 12 reps each leg
​ Calf Raises: 4 sets x 15 reps
​ Plank Variations (side plank, plank with leg raises): 3 sets x 60 seconds each

Day 5: Upper Body Strength

​ Incline Bench Press: 5 sets x 10 reps


​ Pull-Ups or Lat Pulldowns: 5 sets x 10 reps
​ Dumbbell Rows: 4 sets x 12 reps each arm
​ Overhead Tricep Extensions: 4 sets x 15 reps
​ Bicep Curls: 4 sets x 15 reps

Day 6: Active Recovery or Light Cardio

Day 7: Rest
Wrestling Strength Plan - 6 Weeks
Weeks 5-6: Peak Phase

Day 1: Full Body Strength

​ Back Squats: 5 sets x 12 reps


​ Bench Press: 5 sets x 12 reps
​ Bent Over Rows: 4 sets x 15 reps
​ Romanian Deadlifts: 4 sets x 15 reps
​ Plank: 3 sets x 60 seconds

Day 2: Olympic Lifts and Explosive Power

​ Power Cleans: 5 sets x 8 reps


​ Overhead Press: 5 sets x 12 reps
​ Box Jumps: 4 sets x 15 reps
​ Pull-Ups: 4 sets to failure
​ Russian Twists: 3 sets x 25 reps each side

Day 3: Rest or Active Recovery

Day 4: Lower Body Strength

​ Front Squats: 5 sets x 12 reps


​ Deadlifts: 5 sets x 12 reps
​ Lunges: 4 sets x 15 reps each leg
​ Calf Raises: 4 sets x 20 reps
​ Plank Variations (side plank, plank with leg raises): 3 sets x 60 seconds each

Day 5: Upper Body Strength

​ Incline Bench Press: 5 sets x 12 reps


​ Pull-Ups or Lat Pulldowns: 5 sets x 12 reps
​ Dumbbell Rows: 4 sets x 15 reps each arm
​ Overhead Tricep Extensions: 4 sets x 20 reps
​ Bicep Curls: 4 sets x 20 reps

Day 6: Active Recovery or Light Cardio

Day7: Rest
Wrestling Strength Plan - 6 Weeks

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