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
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
