The Champion's Path: A 3-Day Look Inside Our Training System

​A question I get all the time from parents and wrestlers is, "What does elite training actually look like, day-to-day?"

They know mat time isn't enough. They know they need to be in the gym. But they're often lost in a sea of random workouts, seeing little real progress.

So today, I’m pulling back the curtain. I’m giving you a sample 3-day training block straight from the Champion's Path playbook. Thisis what it looks like to train with purpose, to build a complete athlete.

A Coach's Mindset Before You Read On:
Let's be clear. This isn't just three days of "working out." This is a concentrated block of training. Every single rep has a purpose. Every session is a chance to get 1% better. The goal isn't just to get tired; it's to get better. I expect athletes to attack each piece with intensity and perfect technique.

Don't skip the warm-ups. They are not optional; they are preparation for elite movement. And track everything: loads, times, rounds, reps. This is how we prove we're making progress. Now, let's get to work.

---

DAY 1: MONDAY – Full Body Power & Explosiveness

​Today is all about building that explosive, full-body power that makes a wrestler dangerous from any position. We're teaching the body to be a weapon by focusing on Olympic lift variations and high-intensity work capacity.

A. General Warm-Up (5-10 mins):

• 500m Row or 2 mins Assault Bike (easy pace)
• 2 Rounds:
  • 10 Air Squats
  • 10 Push-Ups (perfect form)
  • 10 Cobra to Downward Dog transitions
  • 30-second Samson Stretch (each side)

B. Specific Warm-Up / Skill Primer: Clean Technique (10 mins):

• With an empty barbell, focus on speed and perfect positions.
• 3 Sets of: 5 Muscle Cleans, 5 Front Squats, 5 Tall Cleans

C. Strength/Power: Squat Clean Complex (15-20 mins):

• Every 90 seconds for 8 sets: 1 Hang Squat Clean + 1 Squat Clean
• Coach's Notes: We build to a heavy complex for the day. The focus is flawless technique. The Squat Clean is a king-maker for wrestlers – it builds the power to finish shots, the strength to handle pressure in a low stance, and the total-body coordination required for high-level scrambles.

D. Conditioning: "The Gauntlet" v2 (18-Minute AMRAP):

• AMRAP in 18 Minutes: ​9 Toes-to-Bar, 12 Alternating DB Snatches (Heavy), 15 Box Jumps (24"/20")
• Coach's Notes: This Metcon is designed to test your grip, midline stability, and ability to keep moving under duress. It’s a gut check that mimics the demands of a long, grueling match.

E. Cool-Down (5-10 mins):

• 2-3 minutes of static stretching, focusing on quads, hips, and lats.

---

​DAY 2: TUESDAY – Absolute Strength (Push/Pull) & Anaerobic Threshold

Today we shift from pure explosion to building raw, usable strength. This is about building the "armor" and the horsepower that allows a wrestler to control their opponent. Then, we test that anaerobic threshold with a classic all-out sprint.

A. General Warm-Up (5-10 mins):

• 2 minutes of Jumping Jacks or Skipping Rope
• 2 Rounds: 15 Band Pull-Aparts, 10 Scapular Pull-Ups, 5 Inchworms with a Push-Up

B. Specific Warm-Up: Press & Pull Prep (5-10 mins):

• With an empty barbell: 2 Sets of: 10 Strict Presses, 10 Bent Over Rows, 5 Paused Bench Presses

C. Strength: Upper Body Push/Pull (20-25 mins):

• Superset:
  • A1: Bench Press: 5 sets of 5 reps (build to a heavy 5)
  • A2: Bent Over Barbell Row: 5 sets of 8 reps (heavy, strict form)
• Coach's Notes: Balancing pushing and pulling strength is non-negotiable for wrestlers to both dominate in tie-ups and stay structurally healthy. We go heavy here to build that top-end strength.

D. Conditioning: "Fran" (For Time):

• 21-15-9 Reps: Thrusters (95/65 lbs), Pull-Ups
• Coach's Notes: "Fran" is a gut check. It’s a test of pure firepower and mental toughness. It forces you to operate at a high power output when your lungs and muscles are on fire – a perfect simulation for a make-or-break moment in a match.

E. Cool-Down (5-10 mins):

• 2-3 minutes of static stretching, focusing on pecs, shoulders, and lats.

---

DAY 3: WEDNESDAY – Lower Body Strength & The Mental Forge

This is a foundational day capped off with a serious mental test. We build the engine of all athletic movement – strong legs and hips – with the king of all lifts. Then, we step into what I call "The Forge."

A. General Warm-Up (5-10 mins):

• 400m Run (easy jog)
• 2 Rounds: 15 Goblet Squats (light), 10 Walking Lunges (each leg), 30-sec Deep Squat Hold

B. Specific Warm-Up: Squat Prep (5 mins):

• With an empty barbell: 2 Sets of: 5 Paused Back Squats, 5 Tempo Back Squats

C. Strength: Back Squat (20 mins):

• Work up to a heavy 5-rep max for the day. (5-5-5-5-5)
• Coach's Notes: A powerful wrestler is built on a powerful back squat. This lift is the foundation of their ability to shoot, drive, lift, and defend. We treat it with the respect it deserves.

D. Conditioning: "The Forge Chipper" (For Time):

• 50 Double-Unders, 40 Wall Balls (20/14 lbs), 30 Burpees, 20 Power Cleans (135/95 lbs), 10 Bar Muscle-Ups (or 20 C2B Pull-Ups)
• Coach's Notes: I call this "The Forge" because a chipper workout – where you chip away at a large volume of work – does more than test your conditioning; it forges mental toughness. It teaches you to break down a huge task, stay focused, and just keep moving. It’s where you prove to yourself that you will not quit.

​E. Cool-Down (5-10 mins):

• 3-5 minutes of deep static stretching for hamstrings, hips (pigeon pose), quads, and low back.

---

This Isn't Random, It's a System

​Notice the pattern? We hit full-body power, absolute strength, different types of conditioning, and direct mental tests, all in three focused days. This isn't just a collection of hard workouts; it’s a small piece of a larger system designed to build a balanced, resilient, and dominant wrestler.

This 3-day block gives you a real taste of what elite, purposeful training looks like. But it's just one piece of the puzzle.

If you're ready to stop guessing and want the complete, year-round system that shows you how to structure this training, what benchmarks to aim for, and how to build a wrestler who is prepared for anything, then you need my manual.

My "The Complete Wrestler: The Off-Season Training Manual For Wrestlers Who Want To Dominate" lays out the entire blueprint.

➡️ Get Your Off-Season Blueprint Here for Just $47
Now, go get to work.
Coach Dane Whitted
Champion's Path
www.champions-path.com
www.champions-path.com