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

 

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