Wrestling Conditioning

Flexibility & Stretching

"Awesome Abs"

Preseason Weight Training

Barbell Side Bend (Obliques)
Dip Stand Leg Raise (Lower Abdominals)
Medium-Grip Barbell Bench Press (Pectorals)
Dumbbell Pullover (Pectorals & Ribcage)
Medium Grip Barbell Upright Row (Front Deltoids & Trapezius)
Seated Low Lat Pull-In (Upper Lats & Upper Back)
Barbell Power Cleans & Press (Back & Legs)
Dumbbell Triceps Curl (Triceps)
Seated Dumbbell Curl (Biceps & Arms)
Seated Palms-Up Barbell Wrist Curl (Inside Forearms)
Seated Palms-Down Barbell Wrist Curl (Outside Forearms)
Barbell Front Lunge (Thighs, Hamstrings & Buttocks)
Thigh Extensions (Thighs)
Toes Raises (Main Calf Muscles)

In-Season Weight Training

Dip Stand Leg Raises (Lower Abdominals)
Barbell Good Mornings (Lower Back, Abdominals)
Medium-Grip Incline Barbell Bench Press (Upper Pectorals)
Straight-Arm Dumbbell Pullovers (Pectorals & Ribcage)
Bent-Over Two-Arm Rowing (Upper Back & Lats)
Shoulder Shrug on Universal (Trapezius)
Thigh Extensions (Thighs)
Leg Curls (Hamstrings)

Off Season Weight Training

Jacknife Sit-ups (Upper & Lower Abdominals)
Seated Barbell Twists (Obliques)
Hyperextensions (Lower Back)
Barbell Front Squat To Bench (Inner Thighs)
Bent-Arm Pullover and Press (Pectorals, Ribcage & Triceps)
Medium-Grip Barbell Bench Press (Outer Pectorals)
Seated Side Lateral Raise (Front & Outer Deltoids)
Seated High Lat Pull-In (Upper Lats & Upper Back)
Dumbbell Shoulder Shrug (Trapezius)
Dumbbell Pullover (Pectorals & Ribcage)
Medium Push Up (Triceps)
Standing Close-Grip Bar Curl (Biceps & Arms)
Seated Palms-Up Barbell Wrist Curl ( Inside Forearms )
Seated Palms-Down Barbell Wrist Curl (Outside Forearms)
Neck Resistance (Front, Side & Rear Neck Muscles)