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

Check out a free sample:

So, What Exactly Do You Get?

PART 1

7 CIRCUITS

PART 2

PART 3

21-15-9 CIRCUIT

PUSH-PULL CIRCUIT

TURF CIRCUIT

$77

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