Biggest thing to remember: you’re training to become a better wrestler—not just to “get in shape” or lift for the sake of lifting. The wrong workout can actually slow you down. It can kill your speed, power, and reaction time—especially if it’s not built around your game. So the first question I ask any wrestler is: What part of your wrestling game do you want to level up? Then: What physical attribute would help you do that? Think of it like a Call of Duty build—you’re stacking attributes to upgrade your performance. The goal is to hit the metrics that matter for you. Some attributes worth focusing on: - Horsepower (Speed + Power) - Reaction time - Core strength - Grip strength - Neck strength - Flexibility & mobility (to prevent injury and move more efficiently) For my kid, here’s what we’re working toward: - 32” vertical (current 30”) - 110” broad jump (current 105”) - 250 bench for reps (current 200) - 450 squat/RDL for reps (current 385) - 20–30 pull-ups with 45+ lbs (current 10-15) - 200 pushups unbroken (current 100-150) - 4.7 or under 40-yard dash (current 4.8) - 1 min or under 400-yard dash (current 1:05) - Under 6-minute mile (current 6:30) We don’t train randomly. Every number has a purpose. Start with the areas you feel weakest in—and build a plan around that. Train to wrestle better. Everything else is secondary.

Gave this to my son for his conditioning workout after his rest day lift, meaning today is his rest day but he still does a light mobility lift plus conditioning: CONDITIONING CIRCUIT (20–30 min) Goal: High-volume, low-load wrestling-specific conditioning Cycle: 3–4 Rounds Work:Rest Ratio: 3:1 (ex: 45s work / 15s rest) 🔻 Round Circuit (5–7 stations) 1. Assault Bike Sprint — 45s 2. Stance + Motion Footwork — 45s Level change + reactive sprawl or pop step 3. MB Slam to Sprawl (light ball) — 45s 10–12 lb med ball 4. Band-Resisted Snapdown Footwork — 45s Use light band, move feet constantly 5. Push-Up to Arm Reach or Shoot Throughs — 45s 6. Jump Rope or Quick Line Hops — 45s 7. Rest — 60–90s between rounds FINISHER — Max Sprint 30-Yard Sprint — 1–2 reps at 90–95% → Full rest between sprints → Focus on posture, arm drive, crisp mechanics

Or go sprint a 400 Meter at full speed 90-95% effort. Rest 3-5 min and run it again. Do this for 4 rounds. And do it 3 times a week. You’d be surprised how accurate a 400 is to a period of wrestling.