Off-season is where champions are built. What you do now decides how strong, fast, and explosive you’ll be next season. That’s why we put together this collegiate-level strength program—modeled after what top programs like Iowa, Penn State, and Oklahoma State use to develop their wrestlers.
This isn’t just about lifting heavy. Each movement is chosen to build mat-ready strength: power for takedowns and lifts, grip strength for controlling ties, and resilience to stay injury-free.
Here’s how to train with purpose this off-season.
Off-Season Wrestling Strength Program
Frequency: 3 Days/Week (Full Body Splits)
Focus: Compound movements + wrestling-specific accessory work
Built with the following goals in mind:
- Maximize relative strength (strong without adding unneeded bulk—important for weight classes).
- Develop explosive power (for hand fighting, shots, and mat returns).
- Enhance grip and pulling strength (ties, rides, finishing shots).
- Strengthen the posterior chain (hips, glutes, hamstrings—core to almost every wrestling movement).
- Maintain mobility (heavy lifters can lose flexibility—can’t happen here).
- Injury resilience (shoulders, knees, neck—the common weak links).
Day 1: Max Strength + Posterior Chain Focus
Main Lifts:
- Back Squat – 5 sets x 3-5 reps
Why: Builds leg drive for takedowns, mat returns, and scrambles. Teaches bracing and trunk stiffness. - Weighted Pull-Ups – 4 sets x 6-8 reps
Why: Direct carryover to pulling in underhooks, drags, and pulling wrists.
Supplemental Lifts:
- Romanian Deadlifts (RDLs) – 4 sets x 8 reps
Why: Trains the hamstrings and glutes for powerful hip extension (finishing shots and lifts). - Barbell Rows – 4 sets x 8 reps
Why: Builds upper back thickness for riding, posting, and preventing leg passes.
Accessories:
- Heavy Weighted Plank Holds – 3 sets x 45 sec
Why: Anti-extension core strength (protects spine during lifts and ties). - Neck Harness or Band Neck Flexions/Extensions – 3 sets x 15
Why: Essential for injury prevention and resisting head snaps.
Day 2: Explosive Power + Upper Body Push Focus
Main Lifts:
- Power Cleans or Hang Cleans – 5 sets x 3 reps
Why: Develops full-body explosiveness. Builds hip drive for mat returns and shots. - Incline Barbell Press – 4 sets x 6 reps
Why: Targets the upper chest and shoulders—important for pushing opponents, posting, and clearing ties.
Supplemental Lifts:
- Dumbbell Push Press – 4 sets x 5 reps
Why: Builds explosive upper body pressing power. - Weighted Dips – 4 sets x 8 reps
Why: Strengthens triceps and shoulders for hand fighting and pushing.
Accessories:
- Landmine Rotations – 3 sets x 10 per side
Why: Builds rotational core strength for throws, lifts, and scrambles. - Farmer’s Carries – 4 x 40 yards
Why: Boosts grip strength and core stability under load.
Day 3: Total Body Strength + Speed + Posterior Chain
Main Lifts:
- Trap Bar Deadlift (Hex Bar) – 5 sets x 3-5 reps
Why: Safer for the lower back, hits the quads and posterior chain—max strength for lifts and mat returns. - Bench Press or Close-Grip Bench – 4 sets x 5-6 reps
Why: Builds pressing power for posting and pummeling.
Supplemental Lifts:
- Bulgarian Split Squats – 4 sets x 8 reps per leg
Why: Improves single-leg strength and balance (key for shots and defensive positions). - Chin-Ups (Weighted if possible) – 4 sets x 6-8 reps
Why: Direct transfer to pulling and grip control.
Accessories:
- Barbell Hip Thrusts – 4 sets x 8
Why: Focuses on hip extension and glute power (helps sprawls and lifting). - Paloff Press (Anti-Rotation) – 3 sets x 10 per side
Why: Builds anti-rotation core stability for resisting throws and scrambles.
Weekly Structure Example
| Day | Workout |
|---|---|
| Monday | Day 1 (Strength & Posterior Chain) |
| Wednesday | Day 2 (Power & Upper Body Push) |
| Friday | Day 3 (Total Body Strength & Speed) |
Optional:
- Mobility work (hips, shoulders, ankles) on rest days.
- Sled pushes or prowler work 1-2 times a week for conditioning and explosive drive.
Why This Works for Wrestlers
- Full-body, compound movements dominate. Wrestling is total-body. Isolation work takes a back seat.
- Posterior chain gets hit constantly. This is the engine for wrestling movement.
- Grip, core, and neck are built-in. Most wrestlers overlook neck and grip—they are vital for dominance.
- Explosiveness is trained deliberately. Cleans, push presses, and carries mimic the power demands of wrestling.
- Relative strength emphasis. Keeping rep ranges low-moderate to build strength without unnecessary weight gain.
Final Thoughts
Off-season training isn’t about random workouts. It’s about building the kind of strength that wins scrambles, dominates rides, and breaks opponents mentally and physically. Follow this program, stay consistent, and you’ll hit the next season stronger, faster, and more confident.
Put in the work now—the podium is built in the off-season.
