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
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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
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)
Pin Escapes & Turtle Escapes: BJJ Fundamentals - Go Further Faster by John DanaherRegular price $197
