During the wrestling season you are forced to juggle practices, workouts, meets, tournaments, travel, cutting weight… not to mention, school, homework, family and other stuff. Needless to say this is a busy time of year.
Do too much and your body will break down…not enough or the wrong stuff and your performance will suffer.
We Developed A Complete 20 Week, In-Season Strength & Conditioning Plan
Inside You’ll Learn How to:
- Develop Strength & Power While Maintaining Weight
- Follow Workouts that Keep You Fresh to Compete
- Allow Flexibility in Your Schedule, Depending on how You’re Feeling
- Keep Injured Athletes Moving by Working Around Trouble Spots
- Peak for Big Competitions or Matches
- Finish This Season Strong!
The Wrestler’s Edge In Season Workout Plan Will Show You exactly how to maintain strength and power that you’ve built during the off season, by only training 1 or 2 days per week. There are alternatives for conditioning and ways to adjust depending on your specific situation. Coach Bott even lays out exactly how to adjust your workouts, so you peak for important events. No stone is left unturned with this in season workout plan for wrestlers. You’ll know exactly what to do, when to do it and how with this step by step workout plan.
What happens if you don’t follow this plan?
Well, it really depends on you and your coaches…
Some coaches are educated and have spent the time to do the research and learn the best practices to perform at the highest levels. They’ve been in the trenches and helped wrestlers develop and peak for big events. If thats the case, then get after it! You are fortunate to have top tier coaches and people supporting your team.
If not, then you will likely fall into bad habits, not peak for competition, grind during the long season and struggle to perform at your best.
Coach Bott has taken years of research, daily application, trial and error…and compiled it into an easy to follow workout plan that you can follow during this wrestling season. It really doesn’t get any easier than this…
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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