$7 Programs

12 Week In Season Program

The first 6 weeks of this program has 3 days of lifting per week. Weeks 7-12 drop down to 2 days a week.

The program is designed to help maintain your strength, maximize your speed and power, all while minimizing the overall impact on your body.

This plan has the exercises hyperlinked. If you have any questions on the setup or execution, simply click on the exercise and a page from my blog will come up with an explanation and video(s).

12 Week 3 Day/Week Off Season Program

This program is 3 days of lifting per week throughout.

It is designed to help maximize your strength while you maintain your power AND your bodyweight.

This program has the exercises hyperlinked.

12 Week 4 Day/Week Off Season Program

This program is 3 days of lifting per week throughout.

It is designed to help maximize your strength AND increase your muscle mass while you maintain power and speed.

This program has the exercises hyperlinked.

16 Week Cornell University Summer Program

Weeks 1-10 has lifting programmed for 4 days a week. Weeks 11-16 has the wrestler lifting 3 days a week.

It is designed to help maximize your strength AND power.

This program doesn’t not have the exercises hyperlinked. I left it exactly how the strength coach at the time gave it to me.