Wrestling Strength & Conditioning Programs for Ages 3-18
Welcome to our library of youth athletic development programs—designed specifically for wrestlers, grapplers, and competitive youth athletes ages 3 to 18. Whether you're looking to build foundational strength, increase explosiveness for takedowns, improve flexibility for throws, or simply help your child develop body control and confidence, you're in the right place.
Each program is structured with age-appropriate movements, clear instructions, and measurable progress goals. They're perfect for off-season development, supplemental training, or team conditioning sessions.
Available Programs
Bodyweight Movement Program (Ages 3–6)
Build coordination, balance, and body control through fun, athletic play.
Build coordination, balance, and body control through fun, athletic play.
Strength & Conditioning Program (Ages 7–10)
Introduce safe strength training, explosive movement, and flexibility for young athletes.
Introduce safe strength training, explosive movement, and flexibility for young athletes.
Strength & Conditioning Program (Ages 12–15)
Focused strength blocks, accessories, and conditioning to support growing athletes.
Focused strength blocks, accessories, and conditioning to support growing athletes.
Intensive Strength & Conditioning Program (Ages 15–18)
Train like a competitor. Full lifting days, recovery strategies, and nutrition fundamentals.
Train like a competitor. Full lifting days, recovery strategies, and nutrition fundamentals.
Leg Strength & Takedown Explosiveness Program
Six weeks of powerful leg-focused training to increase takedown speed and power.
Six weeks of powerful leg-focused training to increase takedown speed and power.
Flexibility & Mobility Program
Full-body and spine-specific routines to improve mobility, injury resilience, and throwing mechanics.
Full-body and spine-specific routines to improve mobility, injury resilience, and throwing mechanics.
Learn to Suplex Program
A progressive 6-week training plan using dummies to safely learn suplex execution and body control.
A progressive 6-week training plan using dummies to safely learn suplex execution and body control.
Note:
These training programs are designed to be used with or without personal coaching from SWWWC Strength & Conditioning coaches. While many programs include YouTube demonstration links, please be aware that some links may expire over time due to platform updates.
These training programs are designed to be used with or without personal coaching from SWWWC Strength & Conditioning coaches. While many programs include YouTube demonstration links, please be aware that some links may expire over time due to platform updates.
All exercises listed in the programs can easily be searched on Google or YouTube for visual examples.
For athletes who are new to strength and conditioning, we highly recommend booking personalized coaching with an SWWWC coach to ensure safe and effective training. Our coaches can provide tailored programming, hands-on guidance, and ongoing support to maximize your athlete’s progress.
Download a Training Program
Click a program name below to open it in a new tab:
Click a program name below to open it in a new tab:
📘 Bodyweight Movement Program (Ages 3–6)
💪 Strength & Conditioning (Ages 7–10)
🏋️ Strength & Conditioning (Ages 12–15)
🔥 Strength & Conditioning (Ages 15–18)
⚡ Leg Strength & Explosiveness Program
🧘 Flexibility & Mobility Program
🌀 Learn to Suplex Program
✅Spinal Flexibility for Wrestling Throws
🥗 Nutrition Manual
💪 Strength & Conditioning (Ages 7–10)
🏋️ Strength & Conditioning (Ages 12–15)
🔥 Strength & Conditioning (Ages 15–18)
⚡ Leg Strength & Explosiveness Program
🧘 Flexibility & Mobility Program
🌀 Learn to Suplex Program
✅Spinal Flexibility for Wrestling Throws
🥗 Nutrition Manual
Interested in Personalized Strength & Conditioning Programming or Coaching with SWWWC Coaches?
We’d love to support your athlete’s growth and goals.
We’d love to support your athlete’s growth and goals.
👉 Fill out the contact form below to get started with 1-on-1 or small group coaching, customized programs, or in-season/off-season training support.
Thank you!