Metuchen Wrestling Strength Program
Adapted from the Lehigh University Wrestling Strength and
Conditioning Philosophy
Phase 1: Circuit Training
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3 sets for every exercise
Exercises to be performed at 40-70 percent of the athletes 1 rep max
Rest period is short 1 minute in length
3 days a week ex: Mon, Wed, Fri one day of rest in between is necessary
8-10 reps for each exercise
Phase done for 3-8 weeks, experienced lifters may get out of this phase
earlier than beginners
Exercises
1.
2.
3.
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Leg press or Front/Back Squat
Leg Curl or Straight leg dead lift
Bench Press or DB incline
Pull Ups or Lat Pull Downs
Dips or Cable Flys
Bent over row or Seated Cable Row
Shoulder Press or Lateral Raise
Back Extension
Incline Sit-ups
Phase 2: Hypertrophy (Done in off-season, increases muscle size)
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4 sets for every exercise
Exercises to be performed at 70-80 percent of the athletes 1 rep max
Rest period is 2-3 minute in length
3 days a week ex: Mon, Wed, Fri one day of rest in between is necessary
10-14 reps for each exercise
Phase done for 3-4 weeks, this is only done for a short time period to
limit gains in muscle size, however if you want to gain muscle size stay
in this phase for 5-7 weeks.
Exercises
1.
2.
3.
4.
5.
6.
7.
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Hang Cleans or box jumps or dead lifts
Squats or Leg press
Leg Curls or straight leg dead lifts
Incline Bench
Towel Pull-ups
Weight Dips
Dumbbell row
Shoulder Press
9. Lateral Shoulder raise
10.Twisted abs or incline sit ups
11.Forearms- Farmers Walk w/DB’s
Phase 3: Maximum Muscle Strength
 4 sets for every exercise
 Exercises to be performed at 80-95 percent of the athletes 1 rep max
 Rest period is 2-4 minute in length
 3 days a week ex: Mon, Wed, Fri one day of rest in between is necessary
 5-7 reps for each exercise
 Phase done for 8-12 weeks
Exercises
1.
2.
3.
4.
5.
6.
Power Cleans or Dead Lifts
Squats or Walking Lunges
Weighted Pull-Ups or Seated Lat Pull Downs
Dumbbell bench press or incline dumbbell press
Squat should push Press
Hanging V-ups
Phase 4: Power Phase, in this phase while keeping excellent form the goal is to
perform routines as quickly and explosively as possible.
 3-5 sets for every exercise
 Exercises to be performed at 50-80 percent of the athletes 1 rep max
 Rest period is 2-4 minute in length
 3 days a week ex: Mon, Wed, Fri one day of rest in between is necessary
 5-10 reps for each exercise
 Phase done for 3-5 weeks
Exercises
1.
2.
3.
4.
5.
6.
Squat Jumps or Box Jumps
Hang Cleans
Medicine-ball side throw combo with overhead med-ball throw
Shoulder Push Press or med-ball push press
Two Handed chest throw with partner
Hanging V-ups or Regular V-ups
Phase 5: Maintenance In-Season Lifting
Two Days a week
Day 1: Moderate heavy
 2-3 sets
 50-85 percent of one rep max
 5-7 reps for each exercise
 Rest time is 1-2 min in between each set
Exercises
1.
2.
3.
4.
5.
6.
Squat or Leg Press
Straight Leg dead lift
Weighted Pull-ups
Bench Press
Bent over row
Incline Sit-ups
Day 2: Endurance Day
 2 sets
 50-85 percent of one rep max
 5-10 reps for each exercise
 No rest in between each set, all exercise are done very quickly but in a
controlled manner
Exercises
1. Leg Press
2. Seated Pull-downs
3. Dips (max out)
4. DB Shoulder Press
5. Pummel Curls (exaggerated hammer curls w/DB’s)
6. Hanging V-ups or Regular V-ups
Aerobic Work: Done twice a week in every phase
Start with a Dynamic Flexibility warm-up
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