WRESTLING TRAINING & PERFORMANCE

Wrestling

Preview only. Full access to Wrestling programs, movements, and routines requires registration or the NF1 app.

WRESTLING FITNESS PROGRAMS

Comprehensive multi-week training series designed specifically for Wrestling athletes.

8 PROGRAMS

FREE

Wrestling • 4 WEEKS

HS Wrestling Offseason Phase 2

This is to be done consecutively with phase 1 about 2-3 months prior to the start of preseason.\r\nAdd 2 Aerobic conditioning days of choosing (sport practice or low intensity steady state) on off days.

HS Wrestling Conditioning 1

This is a 3 day program that is just focused on conditioning. There is an aerobic, anaerobic, and lactic day. You can do all individually or add to a supplemental wrestling offseason program provided by NF1 or created on your own.

HS Wrestling Offseason Phase 1

This program is designed to build the base level of strength & power needed to participate in sport. Start this program 3-4 months prior to the start of the preseason.\r\nAdd 2 Aerobic conditioning days of choosing (sport practice or low intensity steady state) on off days.

4 Wks 4 Days/Wk

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FREE

Wrestling • 3 WEEKSSpeed

Wrestling Speed Routine

This 3-week program is designed to enhance speed and power specifically tailored for wrestlers, focusing on explosive movements crucial for shooting into an opponent and executing takedowns. Each session focuses on developing full-body strength, speed, and quick reflexes through targeted exercises, integrating both strength training and conditioning components.

3 Wks 4 Days/Wk

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FREE

Wrestling • 3 WEEKSStrength

Mat Strength & Control

This 3-week program is designed to enhance strength, stability, and control for wrestlers. Focus areas include pulling strength, grip, posterior-chain strength, hip control, trunk stability, neck strength, and full-body isometric control through a mixture of exercises such as carries, rows, hinges, squats, crawls, and neck work.

3 Wks 4 Days/Wk

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FREE

Wrestling • 3 WEEKSSpeed

Wrestling Speed Program

This 3-week intermediate wrestling-specific program focuses on developing explosive speed, power, and agility to enhance critical wrestling skills such as shooting ability, first-step quickness, and penetration-step speed. Each session combines mobility, strength, conditioning, and recovery to improve shot mechanics and movement quality.

3 Wks 4 Days/Wk

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FREE

Wrestling • 3 WEEKSPower

Explosive Takedown Power

A 3-week Power program for Wrestling.

HS Wrestling Offseason Phase 3

In this phase, we will add 2 Aerobic conditioning days for active recovery days in which there is no routine prescribed. The volume and exercises will stay relatively the same throughout the entire phase, but the goal is to incrementally increase the weight each week per exercise

4 Wks 4 Days/Wk

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WRESTLING CONTRIBUTORS

Elite coaches and subject matter experts building content for Wrestling.

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BODYBUILDINGDanny HesterClassic Physique Champion

WRESTLING TRAINING & PERFORMANCE

WRESTLING FITNESS PROGRAMS

HS Wrestling Offseason Phase 2

HS Wrestling Conditioning 1

HS Wrestling Offseason Phase 1

Wrestling Speed Routine

Mat Strength & Control

Wrestling Speed Program

Explosive Takedown Power

HS Wrestling Offseason Phase 3

WRESTLING CONTRIBUTORS

YOUR TRAINING. YOUR NUTRITION. YOUR PERFORMANCE.
ONE APP.

YOUR COMPLETE PERFORMANCE SYSTEM

WRESTLING TRAINING & PERFORMANCE

WRESTLING FITNESS PROGRAMS

HS Wrestling Offseason Phase 2

HS Wrestling Conditioning 1

HS Wrestling Offseason Phase 1

Wrestling Speed Routine

Mat Strength & Control

Wrestling Speed Program

Explosive Takedown Power

HS Wrestling Offseason Phase 3

WRESTLING CONTRIBUTORS

YOUR TRAINING. YOUR NUTRITION. YOUR PERFORMANCE.ONE APP.

YOUR COMPLETE PERFORMANCE SYSTEM

YOUR TRAINING. YOUR NUTRITION. YOUR PERFORMANCE.
ONE APP.