Orpheus
Conditioning Program
Let’s Get Rolling!
Thank you for joining the Garage Strength Team! Get ready to dive into this program and chase
after your goals!
If you would like an individualized program that is built specifically for your needs as an athlete,
sign up for a custom program HERE.
Conditioning
The conditioning in this program is meant to be completed in conjunction with strength
training. If you do not already have a strength training program, we encourage you to check
out our options for wrestlers.
For your ultimate success on this program, complete the conditioning workouts every other
day. If the workouts fall on the same day as your strength training, it is best to complete your
strength training first and then do your conditioning work.
There are nine workouts included in this program. Once you complete all nine workouts,
start back at workout 1 and cycle through the workouts again until you finish your strength
program. As you cycle through the workouts, push the intensity of the workouts, and monitor
how you improve week to week.
To combine this conditioning program with a
Wrestling Programs
strength program, click the link:
Video Links Click the exercise name to be redirected to a video of the exercise
Sprints
1a SPEEED
For a more detailed explanation of the program template,
scroll to the bottom of the program!
Orpheus
Conditioning Program
Workout 1 - Calorie burn
30 Minutes at 47 RPM - 300 cal Sauna
Assault Bike
1a Light calorie burn 25 min 140F+
Workout 2 - Hill Sprints
8 x 30m Sauna
Hill Sprints
1a Arms
30 min 155F
7 x 20m
Back Pedal up Hill
2a Coordination
7 x 10m
Clap Push Ups
2b Explosive
5 x 10m each side
Carioca up Hill
3a Lateral work
5 x 20m
Skips for Height
3b Springy
Workout 3 - Circuit
DB Snatch 20 sec on/10 sec off x 6 min Sauna
1a Immediately move to 1b,
alternate for 6 min straight 15 min 165F
10 min break
Explosive Knee 20 sec on/10 sec off x 6 min 15 min 165F
1b Planks Move to 1a,
alternate for 6 min straight
20 sec on/10 sec off x 4 min
Kettlebell Swings
2a 4 minutes straight
Orpheus
Conditioning Program
Workout 4 - Calorie burn
25 min at constant pace Sauna
Rower
1a Light calorie burn 25 min 140F+
Workout 5 - Hill Sprints
12 x 30m Sauna
Hill Sprints
1a Accelerate
30 min 155F
6 x 20m
Back Pedal up Hill
2a Quick turnover
6 x 9/9
Backward Lunges
2b Up the hill
Side Shuffle to 5 x 10m each side
3a Sprint
Change in direction
5 x 20m
Quick Skips
3b Agile
Workout 6 - Circuit
Seated Jumps 20 sec on/10 sec off x 6 min Sauna
1a Immediately move to 1b,
alternate for 6 min straight 15 min 165F
10 min break
Explosive Knee 20 sec on/10 sec off x 6 min 15 min 165F
1b Planks PUT BAND
AROUND ANKLES!
20 sec on/10 sec off x 4 min
Banded Marches
2a 4 minutes straight
Orpheus
Conditioning Program
Workout 7 - Calorie burn
Assault Bike 2 min 55 RPM, 1 min off, 27 min 40 RPM Sauna
1a Burnout into light calorie
burn 25 min 140F+
Workout 8 - Hill Sprints
Gwiz Start to 6 each side to 30m sprint Sauna
1a Sprint
Unilateral force development 30 min 155F
Knee Jump to 6 x 20m
2a Sprint
Ground to feet
6 x 20m
Backward Sprints
2b Up the hill
4 x 100m
Sprints
3a MOVE
Workout 9 - Circuit
DB Snatch 20 sec on/10 sec off x 12 min - to 1b Sauna
1a Immediately move to 1b, 1c,
and back to 1a for 12 min 15 min 165F
10 min break
20 sec on/10 sec off x 12 min - to 1c 15 min 165F
Side to Side jumps
1b Explosive sides
20 sec on/10 sec off x 12 min - to 1a
Kettlebell Swings
1c Back work
Orpheus
Conditioning Program
Program Layout
Ramp means that you should increase
weight each set, pushing yourself to
Exercise Groups/ Supersets go heavier until the last set is the most
Complete all sets from 1a, then move weight that you can do.
to 2a.
For group 3, complete a set of 3a,
then 3b, and alternate between the Static means that every set 3 x 2, 2 x 1
exercises until all sets are completed. should be the same weight.
Typically you should pick a mid Perform 3
Finally move onto 4a and complete all range weight, such as the amount sets of 2, then
sets. you would lift on the 2nd or 3rd set perform 2 sets
of a ramping week. of 1.
Lifting Ramp Ramp Static Ramp
3 x 2, 2 x 1 3 x 2, 2 x 1 4x2 3 x 2, 2 x 1
All 1a No Feet Snatch
Keep Toes Grounded
Sets
All 5 x 2/1 5 x 2/1 4 x 2/1 5 x 2/1
2a Power Clean/Clean
Sets
7,5,3,7,5,3 7,5,3,7,5,3 7,5,3 7,5,3,7,5,3
3a Back Squat
All
Sets 6x4 6x4 3x4 6x4
3b Box Jumps
All 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6
Sets 4a Cossack Squats
Rest: 1:00
Weight Log Varying Rep Schemes
Enter the amount Video Links
When every set in an exercise has different
of weight you Click the exercise
reps, we separate the sets with a comma.
lifted here, either title for an
In this example, the first set is 7 reps, the
for each set or the example video of
second 5 reps, the third 3 reps, and so on.
heaviest set. the exercise.
Rest Time The rest Unilateral/ Alternating Complexes In a complex
time provided should be Exercises Some exercises require a of exercises, the number
taken in between each number of reps on each side, either x of reps for each exercise is
set. For supersets, reps on one leg/arm then x reps on the separated by the slash.
perform one exercise other, or alternating between both sides. One exercise should flow
after the other, and take In this example, you will perform 6 right into the next. In this
the rest period after squats on each leg, alternating from case 2 power cleans right
each round. one leg to the other. into 1 full clean.
Blast Program
Terms and Abbreviations
“Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift,
pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be
indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or
“Hang Clean” if the bar is to start at the knees.
Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.
Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.
Unbroken: Do not pause at the top or the bottom of the rep, make continuous.
OTM: On The Minute. Set a timer and start each set at the start of every minute.
NB: No brush. The bar may not make contact at the hips for cleans and snatches.
NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.
BN: Behind the Neck. The bar is set behind the neck rather than a front rack.
NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.
ECC: Eccentric. Lower the weight slowly.
HAF/HAM: Heavy as F**k, as heavy as possible
SL: Single Leg.
DB: Dumbbell.
KB: Kettlebell.
Alt: Alternating.
Orpheus
Conditioning Program