Pre-Season is ALL about Power!
Hopefully, you’ve spent the last few months increasing strength and laying the foundation for your conditioning.
This pre season plan is designed to help you Get Faster, More Explosive and Ready to Compete!
Intensity is going up, and we are training your body to work at match speed.
This will translate into quick takedowns, powerful throws and quick scrambles.
Inside this program you’ll get:
- Powerful intervals to build speed, more speed-endurance protocols
- Their are even protocols for injured athletes, so no excuses!
- Lots of different modalities prescribed from sleds to ropes to running plus more
- Use of Russian Serial methodology to build off-mat relentless conditioning
- An 8-week plyometrics program to follow twice per week to peak their explosive strength
- 3 days per week full body lifting program of high intensity and low volume – so there is lots of time to practice and condition
- Examples of a sample training week so you can fit it all in, working around wrestling practice
- Continue trunk and neck strengthening drills with more intensity
- Added recovery sessions to rest fast twitch fibers
- Mobility drills for recovery
If you don’t take action now, you are going to start the season a step behind.
The best competitors train all year and will have a massive advantage if you’ve been lazy and not training.
The purpose of this training phase is to translate existing strength into explosive speed and power.
When you are faster and more explosive, you will have a HUGE advantage over the competition.
So, start today and get that edge!
What Are Top Wrestler’s Saying About This Program?
I am from Lynnwood, Washington, and am currently a student-athlete at SFU. I compete for the Men’s Wrestling Team, which is part of the NCAA Division II. I consider wrestling my job, and everything else (side jobs, manual labor) is just a means to support my athlete lifestyle. I started wrestling in 8th grade, and ever since then I have committed myself to wrestling year round and being the best.
I have faced knee and neck injuries, which have definitely presented obstacles in my training and competition. If you wrestle long enough, you are bound to face these type of injuries. It’s how you deal with them, that makes the difference.
I started being advised by Coach Bott during the Summer of 2016 (This last summer). Coach Bott has provided me with a numerous resources for strength and conditioning, which I have utilized to become stronger than ever before. Coach Bott takes a student-like, science-oriented approach to coaching and research, meaning that she scours over literature and studies in order to provide the most effective and logical forms of training for her athletes.
I used to train almost like a body builder for wrestling, and while my wrestling skills kept increasing, my strength levels did not increase as much as I wanted them to. After being advised by Carmen Bott, I was able to focus on weight training that is more appropriate for combat sports. My strength has definitely increased after taking her coaching into account.
The #1 result since training with coach Bott is that I no longer get tired in my matches, or fear running out of gas in a match. I know my conditioning and strength is superior than other athletes I’m competing against and this gives me an edge on competition. When I lose a match, I know its technical or strategic because it is now never strength or fitness related.
An additional benefit since working with Coach Bott is injury prevention. She has been training me for nearly 2 years and I haven’t had any major injuries. Minor injuries rarely persist longer than a week. She does a phenomenal job tailoring our programs to prevent injury and identify areas of vulnerability.
In my past, we’d lift 3 times per week approximately 2 hours per session. With Coach Bott, we lift twice per week for approximately 1.5 hours per week, and 1 hour of conditioning on Saturday. Even though I am not lifting as frequently with coach Bott, my strength has increased and far surpassed what I was plateaued at before.Previous workouts also created a lot of muscular soreness and fatigue that made it difficult to engage fully in wrestling practices and compromised my wrestling training. Coach Bott’s programming rarely, if ever, affects me during a wrestling practice the way my previous programs did.
I would recommend any athlete who is serious about consistency and performing at a high level to train with Coach Bott. Regardless of sport, Coach Bott can write programming for any athlete of any sport. However, training with Coach Bott is only effective when doing the work and following the programming. If an athlete is ready to take the steps to going from mediocre or average, to exceptional and elite, Coach Bott is my recommendation.
My name is Justina Di Stasio, I grew up in Coquitlam as a multi-sport athlete until I focused wrestling when I came into university. Currently, I am a full-time student in the PDP program at SFU to become a teacher. I wrestled for the SFU Women’s Varsity Team where I was a 4x All-American, and 3x WCWA National Champion. I was a 2x Jr. National Champion for Canada placing 5 th at Jr. Worlds in 2012. I am a 3x SR. National Champion at 75kg. My best results to date are 2x Pan Am 2015 & 2016 Championships Gold, Pan Am Games Silver Medalist 2015, FISU World Champ 2016.
I have trained with Coach Bott for 2 years. The #1 result that I have noticed from training with her is improvement in my off/on mat conditioning. I can compete at the international level successfully knowing that I have nothing to worry about in terms of gassing out in a match, because she calculates everything I do specifically for me, which shows me where the improvements are being made not just in how I feel but with actual data to support why we train how we do.
With the help of Coach Bott, I continue to get leaner without losing any strength in the weight room and on the mats. This is very important for me because I compete in the highest weight class for women’s wrestling at 75kg, so gaining strength while getting faster has helped me continue to improve.
I also now am able to keep up and train with the boys team at our club now; something I couldn’t do this time last year because my conditioning just wasn’t there. This has helped me get better quicker because they challenge me technically in every single go, and I can compete with them because of the work I put in with Coach Bott in our off mat training.
My other workout plans were generalized for a group, not individualized to fit my specific needs the way Coach Bott does for me. They did not take into consideration intensity of practices, which Coach Bott is always mindful of. She often shows up to wrestling practice to check in on what we are doing, and adjusting our programs where she sees fit to ensure optimal performance without the burn out of over training.
I would 100% recommend training with Coach Bott to my entire team. All wrestlers could benefit from her because she is so invested in learning the sport, and you don’t find that in every trainer. I think she could help any athlete who is looking to compete in combative sports.
Justina Di Stasio
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