GRZPACK TRAINING SYSTEMS

THE WRESTLING PERFORMANCE SYSTEMOff-Season Training Built for Wrestling PerformanceA 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 fatigueRecover quickly between exchangesProduce repeated explosive effortsStay relentless for the full matchThis 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 strengthWork capacityAerobic and anaerobic conditioningMaximal strengthExplosive powerAbility to perform under fatigueEvery phase builds on the last so no physical quality is lost throughout the offseason.Program Overview5–6 training days per week3 full-body strength and performance sessions2–3 wrestling-specific conditioning sessionsEach Session (60-75 minutes):Dynamic warm-up and movement prepStrength and power developmentWrestling-specific conditioningBuilt For Easy ExecutionDelivered through the BridgeAthletic App, every session is fully organized and easy to follow.The program includes:Full exercise demo videosBuilt-in weight trackingStructured progressionsSession organization and workout loggingEasy access from your phone or tabletTrain with a clear plan instead of guessing what to do next.The 4 PhasesPhase 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 matchesMore explosive shots and scramblesImproved recovery between periods, matches and tournamentsGreater resilience under fatigueStrength that directly transfers to wrestlingSTART YOUR OFF-SEASON TRAINING TODAYWho This Program Is ForWrestlers preparing for the upcoming seasonAthletes looking to improve mat performanceWrestlers wanting to build real strengthHigh school and college wrestlers seeking a structured off-season systemCombat athletes wanting improved conditioning, explosiveness, and durabilityBest suited for athletes serious about training this off-seasonPhasePurposeWKSDays/WeekBuild the EngineBuild Foundational Strength & aerobic capacity1 to 25Increase CapacityImprove work capacity 3 to 46GET STUPID STRONGMaximize strength5 to 86PUT IT TOGETHERBlend maximal strength, speed, and conditioning9 to 126What equipment is needed?Full gym set-up required.How do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordStart Building Wrestling-Specific Strength & Conditioning

GROUND FORCETrain Like an Athlete Year-RoundAn 8-week performance training system designed to build strength, size, speed, conditioning, and explosive power.Built by a former athlete for athletes and former athletes who want to perform at a higher level while still looking good in the gym — because you shouldn’t have to choose between performance and physique.Built for general athleticism, GROUND FORCE develops the physical qualities that carry over to sport, competition, and everyday performance.As a former wrestler and collegiate strength coach, I understand the physical and mental demands of athletic performance both in competition and in training.Real athleticism requires more than just lifting weights. It demands the ability to:Produce explosive powerMove efficiently under fatigueBuild real strengthRecover between high-effort effortsSprint, jump, and lift heavyMaintain conditioning without sacrificing performanceThis system was built using principles from collegiate strength and conditioning to help athletes and former athletes stay powerful, athletic, and resilient year-round.Over 3 progressive phases, the program develops:Foundational movement capacityWork capacity and conditioningMaximal strengthExplosive powerSpeed and lower-body force productionAthletic movement qualityEach phase builds on the last to progressively improve performance while maintaining balance between strength, speed, and recovery.Program Overview4 training sessions per week2 Upper Body + Conditioning sessions2 Speed + Lower Body Strength sessionsEach Session Includes:Dynamic warm-up and movement prepSpeed, strength, and power development — sprinting and jumping remain throughout the entire program.Conditioning workAccessory movements and addressing the smaller details that can make all the differenceDesigned to improve athletic performance while remaining sustainable and recoverable.Built For Easy ExecutionDelivered through the BridgeAthletic App, every session is fully organized and easy to follow.The program includes:Full exercise demo videosBuilt-in weight trackingStructured progressionsSession organization and workout loggingEasy access from your phone or tabletTrain with a clear system instead of guessing what to do next.The 3 PhasesPhase 1 — Build the Base (Weeks 1 to 2)Build a foundation of movement quality, conditioning, general strength and size.Emphasis:movement efficiencystabilitywork capacityfoundational strengthsprint and landing mechanicsThis phase uses strategic cluster training methods to build strength, size, and work capacity while preparing the body for heavier loading. Who says you can't build athleticism and muscle at the same time?Phase 2 — Build Strength (Weeks 3 to 5)Increase maximal strength and overall work capacity through progressive overload and structured conditioning.Emphasis:compound strength developmentunilateral stabilitystronger sprint mechanicsincreased conditioning demandsThis phase focuses on building the strength foundation needed for higher-level athletic performance.Phase 3 — Build Power (Weeks 6 to 8)Develop strength and explosive power concurrently through heavy lifts, speed work, jumps, and dynamic training methods.Emphasis:force productionexplosivenessspeed-strength developmentathletic movement under fatigueThis phase ties everything together to help you move faster, produce more power, and perform more explosively.What You'll NoticeGreater explosiveness and athletic movementIncreased strength that carries over beyond the gymBetter sprinting, jumping, and movement qualityImproved recovery between high-effort effortsImproved conditioning and work capacityMore confidence moving and training athleticallyWho This Program Is ForAthletes preparing for their next seasonFormer athletes wanting to stay athleticLifters wanting more performance-focused trainingAthletes looking to improve speed, conditioning, and explosivenessAnyone wanting to train like an athletePhasePurposeWKSDays/WeekBuild the BaseMovement Quality + Work Capacity1 to 24Build StrengthIncrease Strength3 to 54Build PowerDevelop Strength + Power6 to 84Stop training randomly. Start training like an athlete.What equipment is needed?Full gym set-up required.How do I get started?Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordStart building strength, speed, conditioning, and athletic performance today.

BRICK BY BRICKBuild Functional Strength and SizeIn this 7-week program you will build strength and size that carries over beyond the gymAre you a former athlete - or someone who simply wants to get as strong and built as possible? As a former college athlete I know how it feels to be lost in the weight room when your competition days are over.If you can relate then this program is built for you! Over 7 weeks of deliberate training, you'll increase strength, add size, and stop wasting time guessing whether your workouts are actually working. Every session is designed with one goal in mind: helping you become an absolute brick wall.Brick by brick. Built using the same principles inside this program.No shortcuts. No gimmicks. Just consistent hard training built around progressive overload.Start Building Today!About the Program:This program includes:2 upper-body training days per week2 lower-body training days per weekEach 60+ minute workout includes:A quick, efficient warm-upStrength training with assigned percentagesAccessory work to support strength and muscle growthThe program is divided into three distinct training phases:Phase 1:Eccentric Strength (Weeks 1 to 2)Build control through a full range of motion and create the foundation for long-term strength and hypertrophy. If you can’t control the weight, you can’t own it.Phase 2:Isometric Strength (Weeks 3 to 4)Develop strength in weak positions by improving stability, positional awareness, and force production where most people break down.Phase 3:Max Strength (Weeks 5 to 7)Reduce volume, increase intensity, and put your previous work into action by moving serious weight and pushing your max strength higher.Who This Program Is ForAnyone looking to improve both strength and size through an efficient, evidence-based training system.PhasePurposeWKSDays/WKEccentric StrengthBuild Strength through a full range24Isometric StrengthBuild Strength in weak positions24MAX StrengthIncrease load to explode your maxes!34Start your Transformation Today!Powered by Bridge!You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.A few key benefits:Exercise videos and cues to walk you through every movementCustom weight prescriptions based on your previous setsEasy tracking in the app so you can see your progress in real time!Daily readiness surveys to check in on how you're feeling and performingRecommended Equipment: Full gymReady to train? Let's get started!