A wrestling-specific off-season lifting plan designed to keep you strong during freestyle season and help you build muscle before the winter grind.

✔ Designed for wrestlers – Every workout is structured for the unique demands of wrestling.

✔ Two phases – Strength maintenance during freestyle season, size & power building after Fargo.

✔ Progressive training – The program builds on itself to keep you improving throughout the year.

✔ A Wrestling-Specific Training Plan – This program is designed specifically for wrestlers to improve strength, explosiveness, and endurance in a way that translates to the mat.

✔ Two-Phase Program – Each phase includes two structured 6-week blocks to progressively build strength and power throughout the off-season.

✔ A Complete Lifting Guide – While this is not an in-person lifting class, this guide provides a clear, structured plan to help our athletes maximize their training. Our goal is to support wrestlers with a proven system until we reach a point where we can offer full training sessions.

🏋️ Phase 1 (March–July) – Stay Strong While Wrestling

• Wrestle 2-3 times per week, lift 2-3 times per week.

• Focus on strength maintenance, balance, agility, and injury prevention.

• Workouts include full-body movements to improve control and resilience.

💪 Phase 2 (August–October) – Build Power Before Winter

• Wrestle 1-2 times per week, lift 4 times per week.

• Focus on muscle growth, explosive power, and increased strength.

• Higher volume training to prepare you for the demands of the season.

This program is designed to build stronger, more explosive wrestlers. Sign up today and take control of your off-season training!

💰 Cost: $10 per phase or $15 for both

📩 Payments via Venmo—text or email Coach Brandon after sending payment. Be sure to write “Kingdom Lifting Program” in the Venmo memo line.