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 |
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 |
Checkout The Trailer!
So, What Exactly Do You Get?
PART 1
7 CIRCUITS
PART 2
PART 3
21-15-9 CIRCUIT
PUSH-PULL CIRCUIT
TURF CIRCUIT
$79.00
