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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
Course Content
Volume 1
CHAPTER TITLE
START TIME
| 7 Circuits - Intro | 0 |
| Airdyne (3 minutes) | 0:40 |
| BOSU Burpees | 3:56 |
| Crunches/Dips SuperSet | 5:02 |
| Close Grip Chest-Press | 5:46 |
| Mountain Climbers (1 minute) | 6:51 |
| Elliptical (3 minutes) | 7:16 |
| Russian Twist | 10:37 |
| Side Shuffle (1 minute) | 11:09 |
| Leg Curls | 12:17 |
| Squat-Pull | 12:59 |
| Cable Curls | 14:05 |
| Treadmill (3 minutes) | 14:36 |
| Bike Crunch (1 minute) | 17:57 |
| Box Jumps | 19:06 |
| Leg Extensions | 20:40 |
| Dumbbell Squat and Press | 21:43 |
| Rower (3 minutes) | 22:49 |
Volume 2
CHAPTER TITLE
START TIME
| Straddle Crunch | 0 |
| Alternate Dumbbell Shoulder Press | 1:14 |
| Squats | 1:57 |
| Flutter Kicks (1 minute) | 2:58 |
| Dumbbell Bench Press | 4:08 |
| Reverse Crunch | 4:49 |
| Lat Pull-Downs | 5:39 |
| Tricep Push-Downs | 6:18 |
| Push-Pull Squats | 7:04 |
| Wall Sit (1 minute) | 8:14 |
| Versa Climber (3 minutes) | 9:24 |
| TRX Crunches | 12:39 |
| BOSU Agility (1 minute) | 13:24 |
| Squat-Lunge | 14:34 |
| Russian Twist | 15:38 |
| Trap Bar Deadlift | 16:13 |
| Airdyne (3 minutes) | 16:53 |
| Stretch and Press | 20:22 |
| Pull and Push | 21:23 |
| One Arm Row | 23:34 |
| Weighted Sit-Ups | 24:55 |
| BOSU Agility: Lateral (1 minute) | 26:03 |
Volume 3
CHAPTER TITLE
START TIME
| 21-15-9 Circuit - Intro to 21-15-9 Circuit | 0 |
| 500m Row | 1:22 |
| Bench Press | 4:18 |
| Deadlift | 4:53 |
| Pull-Ups | 5:53 |
| Squat and Press | 6:25 |
| Atomic Push-Ups | 7:25 |
| Toes to Bar | 8:14 |
| Burpee Box Jumps | 9:47 |
| Push-Pull Circuit - Push-Pull Circuit (500m Row, Clean and Press, Pull-Ups, Push-Ups)(Repeat Circuit 3x for a Total of 4 Rounds) | 11:42 |
| 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) | 15:36 |
| Outro | 17:45 |