Circuit Training Throughout The Season by Dan Tolbert

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

 

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So, What Exactly Do You Get?

PART 1

7 CIRCUITS

INTRO

AIRDYNE (3 MINUTES)

BOSU BURPEES

CRUNCHES/DIPS SUPERSET

CLOSE GRIP CHEST-PRESS

MOUNTAIN CLIMBERS (1 MINUTE)

ELLIPTICAL (3 MINUTES)

RUSSIAN TWIST

SIDE SHUFFLE (1 MINUTE)

LEG CURLS

SQUAT-PULL

CABLE CURLS

TREADMILL (3 MINUTES)

BIKE CRUNCH (1 MINUTE)

BOX JUMPS

LEG EXTENSIONS

DUMBBELL SQUAT AND PRESS

ROWER (3 MINUTES)

PART 2

STRADDLE CRUNCH

ALTERNATE DUMBBELL SHOULDER PRESS

SQUATS

FLUTTER KICKS (1 MINUTE)

DUMBBELL BENCH PRESS

REVERSE CRUNCH

LAT PULL-DOWNS

TRICEP PUSH-DOWNS

PUSH-PULL SQUATS

WALL SIT (1 MINUTE)

VERSA CLIMBER (3 MINUTES)

TRX CRUNCHES

BOSU AGILITY (1 MINUTE)

SQUAT-LUNGE

RUSSIAN TWIST

TRAP BAR DEADLIFT

AIRDYNE (3 MINUTES)

STRETCH AND PRESS

PULL AND PUSH

ONE ARM ROW

WEIGHTED SIT-UPS

BOSU AGILITY: LATERAL (1 MINUTE)

PART 3

21-15-9 CIRCUIT

INTRO TO 21-15-9 CIRCUIT

500M ROW

BENCH PRESS

DEADLIFT

PULL-UPS

SQUAT AND PRESS

ATOMIC PUSH-UPS

TOES TO BAR

BURPEE BOX JUMPS

PUSH-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

$77