Pre-Season is ALL about Power!
Now is the time to convert all of that strength that you built during the off season into speed, power and explosiveness.
Fall is here and wrestling season is going to start before you know it.
Hopefully, you’ve spent the last few months increasing strength and laying the foundation for your conditioning. Ideally, intensity is going up, and we are training your body to work at match speed.
This pre season plan is designed to help you get faster, more explosive and ready to compete!
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.