The Wrestling Performance System

THE WRESTLING PERFORMANCE SYSTEM

Off-Season Training Built for Wrestling Performance 

A 12-week off-season system designed to build the strength, conditioning, positional control, and explosive power needed to perform at a higher level on the mat — not just in the weight room.

Built specifically for wrestlers, this system develops the physical qualities that separate dominant competitors from average ones.

As a former wrestler and collegiate strength coach, I understand the physical and mental demands of the sport.

Wrestling requires more than raw strength. It demands the ability to:

• Maintain positions under fatigue
• Recover quickly between exchanges
• Produce repeated explosive efforts
• Stay relentless for the full match

This system was built through experience in both competition and performance training to directly improve wrestling performance.

Designed using principles from collegiate strength and conditioning and wrestling specific performance training.

Over 4 progressive phases, the program develops:

• Positional strength
• Work capacity
• Aerobic and anaerobic conditioning
• Maximal strength
• Explosive power
• Ability to perform under fatigue

Every phase builds on the last so no physical quality is lost throughout the offseason.

Program Overview

5–6 training days per week

• 3 full-body strength and performance sessions
• 2–3 wrestling-specific conditioning sessions

Each Session (60-75 minutes):

• Dynamic warm-up and movement prep
• Strength and power development
• Wrestling-specific conditioning

Built For Easy Execution 

Delivered through the BridgeAthletic App, every session is fully organized and easy to follow. 

The program includes:

• Full exercise demo videos
• Built-in weight tracking
• Structured progressions
• Session organization and workout logging
• Easy access from your phone or tablet

Train with a clear plan instead of guessing what to do next.

The 4 Phases

Phase 1 — Build the Engine (Weeks 1 to 2)

Build foundational positional strength and aerobic capacity. 

Emphasis: movement quality, posture, stability, and holding positions under fatigue.

You can't push the pace like DeSanto if you gas out after a jog around the block. 

Phase 2 — Increase Capacity (Weeks 3 to 4)

Increase overall work capacity through higher volume strength training and more demanding conditioning. 

If you’ve ever stepped off the mat with your forearms completely shot, this phase is for you.

Phase 3 — GET STUPID STRONG (Weeks 5 to 8)

Maximize strength through heavy compound lifts paired with eccentric and isometric methods. 

 Build strength and control in wrestling positions. 

Strong wrestlers dictate positions.

Conditioning stays in throughout — because strength without endurance does not win matches.

Phase 4 — PUT IT ALL TOGETHER (Weeks 9 to 12)

This phase blends maximal force production, speed, and conditioning to prepare you for live wrestling demands.

Upon completion, you’ll have the speed to dominate early exchanges, the strength to finish shots, and the gas tank to push pace through every period.

What You'll Notice on the Mat  

• Better conditioning late in matches 
• More explosive shots and scrambles
• Improved recovery between periods, matches and tournaments
• Greater resilience under fatigue 
• Strength that directly transfers to wrestling 

START YOUR OFF-SEASON TRAINING TODAY

Who This Program Is For

• Wrestlers preparing for the upcoming season
• Athletes looking to improve mat performance
• Wrestlers wanting to build real strength 
• High school and college wrestlers seeking a structured off-season system
• Combat athletes wanting improved conditioning, explosiveness, and durability

Best suited for athletes serious about training this off-season

What equipment is needed?

Full gym set-up required.

How do I get started?

1. Purchase this program
2. Download the BridgeAthletic App from the app store
3. Accept your email invite (from BridgeAthletic) and create a password
4. Log in on the Bridge app with your email and password
5. Start Building Wrestling-Specific Strength & Conditioning