The Wrestler

By Luna Collacchi

	Intermediate (2-3 years)
	71 minutes/day \| 3 days/week \| 6 weeks
	Athletic Performance, Gain Strength
	2 x Dumbbell, Flat Bench, Barbell, Squat Rack, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Pull up bar, Bodyweight, Trap Bar, Sliding Disc, Loop Bands Show More

Average Exertion

Average Cardio Intensity

For Wrestlers and wrestling aficionados, not to be attempted without prior experience or the need to perform at this level of fitness, preferably with a high level of accountability weather that be another person or yourself.

Show More

ExpandMore

Description

Week 1 Overview

Day 1:

Day 2:

Rest

Day 3:

Day 4:

Rest

Day 5:

Day 6:

Rest

Day 7:

Rest

Day 1

Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

Exercise		Sets	Reps	Rest
1.Walking Dumbbell Lunge		3 sets	15 reps	60s
2.Dumbbell Bench Press		3 sets	12 reps	60s
3.Barbell Zercher Squat		3 sets	15 reps	60s
4.Pallof Press		3 sets	12 reps	65s
5.Pull-up See Exercise Notes		3 sets	12 reps	60s
6.Yoga Push Up		3 sets	12 reps	45s
7.Trap-Bar Deadlift See Exercise Notes		3 sets	12 reps	60s
8.Army Crawls with Gliders		3 sets	12 reps	60s
9.Sprawl to Push Up		3 sets	12 reps	60s

Day 3

Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

Exercise		Sets	Reps	Rest
1.Walking Dumbbell Lunge		3 sets	15 reps	60s
2.Dumbbell Bench Press		3 sets	12 reps	60s
3.Barbell Zercher Squat		3 sets	15 reps	60s
4.Pallof Press		3 sets	12 reps	65s
5.Pull-up See Exercise Notes		3 sets	12 reps	60s
6.Yoga Push Up		3 sets	12 reps	45s
7.Trap-Bar Deadlift See Exercise Notes		3 sets	12 reps	60s
8.Army Crawls with Gliders		3 sets	12 reps	60s
9.Sprawl to Push Up		3 sets	12 reps	60s

Day 5

Warm up: 15 minutes warm-up time.

General: Russian Plank 10 seconds 3x with as 5 seconds rest.

Specific: Spider warm up to 3x 30 secs, 3 Plank with 3 limbs, Arm rotations while opening and closing the hands for 30 Seconds 3x, Ice skaters 3x 30 seconds.

Exercise		Sets	Reps	Rest
1.Walking Dumbbell Lunge		3 sets	15 reps	60s
2.Dumbbell Bench Press		3 sets	12 reps	60s
3.Barbell Zercher Squat		3 sets	15 reps	60s
4.Pallof Press		3 sets	12 reps	65s
5.Pull-up See Exercise Notes		3 sets	12 reps	60s
6.Yoga Push Up		3 sets	12 reps	45s
7.Trap-Bar Deadlift See Exercise Notes		3 sets	12 reps	60s
8.Army Crawls with Gliders		3 sets	12 reps	60s
9.Sprawl to Push Up		3 sets	12 reps	60s

Date Created: 1/7/2019, UTC

Last Updated: 7/12/2021, UTC

Similar Workouts

The Fartlek
Luna Collacchi
GoalsAthletic Performance, Increase Stamina
ExperienceIntermediate (2-3 years)
Time161 minutes
Workout TypeFull Body
Days Per Week4
EquipmentStationary Bike, Bodyweight, Rowing Machine, Jump Rope, Pull up bar, Barbell, Squat Rack, Mini Loop Bands, Other, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Loop Bands, Single D-Handle Attachment
5 Day Strength Training Superset Style Resistance Bands and Bodyweight Home Workout Plan
Alex Meyers
GoalsGain Strength, Build Muscle, Lose Weight, Fat Loss
ExperienceIntermediate (2-3 years)
Time53 minutes
Workout TypeFull Body
Days Per Week5
Equipment2 x Dumbbell, Bodyweight, Handle Resistance Bands, Other, Loop Bands, Flat Bench, Pull up bar, 1 x Kettlebell, Mini Loop Bands, Squat Rack, Chair
4 Day Strength Training Superset Style Exercise Plan
Alex Meyers
GoalsBodybuilding, Build Muscle, Gain Strength, Fat Loss, Tone Body
ExperienceAdvanced (3+ years)
Time47 minutes
Workout TypeUpper / Lower
Days Per Week4
Equipment2 x Dumbbell, Flat Bench, Loop Bands, Handle Resistance Bands, Bodyweight, 1 x Dumbbell, Squat Rack, Chair
3 Day Maximum Muscle Growth Resistance Band Workout
Premium Workout Plan
Diego Ricaurte
GoalsBuild Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time37 minutes
Workout TypePush / Pull / Legs
Days Per Week3
EquipmentLoop Bands, Handle Resistance Bands, Other, Barbell, Mini Loop Bands, Flat Bench, Pull up bar, Bodyweight
Full Body / Full Body / Full Body Workout Plan
Myworkouts
GoalsBuild Muscle, Bodybuilding, Gain Strength
ExperienceIntermediate (2-3 years)
Time61 minutes
Workout TypeFull Body
Days Per Week3
EquipmentBarbell, Squat Rack, 2 x Dumbbell, Flat Bench, Pull up bar, Loop Bands, Handle Resistance Bands, Bodyweight
4 Day Strength Training Circuit Style Exercise Plan
Alex Meyers
GoalsGain Strength, Build Muscle, Powerbuilding, Increase Stamina
ExperienceAdvanced (3+ years)
Time46 minutes
Workout TypeUpper / Lower
Days Per Week4
Equipment2 x Dumbbell, Flat Bench, Bodyweight, Loop Bands, Handle Resistance Bands, 1 x Dumbbell, Squat Rack, Chair

See More Similar Workouts

More Workouts by Luna Collacchi

See More More Workouts by Luna Collacchi

More workouts like this

Women's Athletic Performance, Men's Athletic Performance, Women's Gain Strength, Men's Gain Strength

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan