Wrestling Strength and Conditioning Program

Our Youth Wrestling Strength and Conditioning Program is specifically designed to build strength, power, endurance, and mobility for wrestlers aged 6 and Up. Whether your athlete is just stepping onto the mat or aiming to dominate their competition, our program ensures they’re prepared for every phase of the wrestling year.

Program Breakdown

Our program is divided into four 12-week phases, each focusing on the specific needs of the wrestling season:

1. Transition Phase:

   • Designed for post-season recovery and reconditioning.
   • Focuses on light strength work, mobility, and overall body movement patterns.
   • Emphasizes injury prevention and preparing the body for the demands of the offseason.

2. Offseason Phase:

   • Dedicated to building muscle and raw strength.
   • Includes heavy compound lifts, plyometric drills, and posterior chain strengthening.
   • Develops the foundation of power and durability to dominate in future matches.

3. Preseason Phase:

   • Focused on power, speed, and conditioning.
   • Combines explosive movements, agility drills, and wrestling-specific endurance training.
   • Prepares athletes for peak performance and competition readiness.

4. In-Season Phase:

   • Maintains strength and endurance while avoiding overtraining.
   • Incorporates isometric strength work, mobility, and recovery-focused training.
   • Keeps athletes strong, conditioned, and injury-free throughout the season.

Class Structure

Each 60-minute session is high-energy and wrestling-specific, including:

1. Warm-Up (10 mins):

   • Dynamic mobility drills and light cardio to prep the body.

2. Strength & Power Training (25 mins):

   • Exercises like kettlebell swings, deadlifts, squats, and medball throws to enhance power.

3. Conditioning & Agility (20 mins):

   • High-intensity circuits, lateral agility drills, and wrestling-specific endurance training.

4. Cool Down (5 mins):

   • Stretching and recovery exercises to promote flexibility and muscle health.

Program Details

• Who: Wrestlers aged 6 and Up, all experience levels.
• When: Classes run year-round. Schedule adjusts for each 12-week phase.
• Where: Gloucester City, NJ 08030

Get an Early Start

We believe that teaching athletes about discipline, healthy living, and being active should start at a young age, this is particularly important for wrestlers. Our Sport Specific Training programs go beyond fitness and give wrestlers the foundation they need to grow into confident, well-rounded individuals. When you walk through our doors, your athlete isn’t just stepping into a gym—they are becoming a part of our family.

Free Trial

Ready to become part of the XTS Family? We invite you to join us for a workout or class to see what we’re all about—and to find out why Men’s Health named us a Top 30 Gym. We look forward to helping you or your young athlete reach their goals.