The Holiday Bulk

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This is a great program to use at anytime to add size and strength, particularly during the winter holiday months while calories are in abundance. The main structure for the workouts is high volume supersets that change rep wise week by week: Week 1 - 5 x 10 Week 2 - 10 x 10 Week 3 - 5 x 5 pause reps Week 4 - ladders (10 to 1, etc.)

Each week Day 1 is full body volume, Day 2 is Arms, Day 3 is maintenance and prehab, Day 4 is full body strength, Day 5 is arms, and day 6 is high volume bodyweight training. Day 7 is rest and recovery.

You can keep this a “clean bulk” by adding in an extra 2-3 thirty minute bike sessions per week.

Goal:: Strength
Duration:: 1 months program

Workouts

Week 1 Day 1
Rating 4.94 comments
Week 1 Day 2
Rating 5.01 comments
Week 1 Day 3
Rating 5.0
Week 1 Day 4
Rating 5.01 comments
Week 1 Day 5
Rating 5.01 comments

Thanks for the Wrestling Strength! Halfway thru season I was injured, with your program came back strong, qualify for Nationals and won last 9 of 10!
Brandon Aragon, U of Jamestown
Just finished 28 Day Shred, 198lbs to 180lbs fully hydrated. 18lbs!!! Great info, learned new movements and hit my all time 1 mile run PR on week 4.
Mason R, Wrestling Coach
Youth Wrestling Strength is legit, provided a great plan to develop my 10 year old. Week 3 already seeing strength gains and better movement patterns.
Charles Tans
Started Wrestling Strength program barely could do 5 pull ups at 135lbs, 3 months in I weigh 150 and can rep out 30 pull ups! Thanks Coach!
Jake Tepper DeCarlo
The “How to Box” program is AWESOME. Easy to follow videos to help you learn killer techniques.
Timothy Walsh, 22

Hear what the pros have to say:

“I highly recommend Coach Myers’ Strength and Conditioning program. I have known him since coming to OSU and he has helped me and countless elite athletes reach their goals on the mat through improving their strength and endurance. If you are looking to take your wrestling to the next level this is the plan you need.” -Logan Stieber 2016 World Champion 4 x NCAA Champion 4 x Big10 Champion
Logan Stieber
“Coach Myers is hands down one of the best functional strength coaches I have worked with. He has a wealth of knowledge and experience in working with the best athletes in the world!” - Brandon Wynn Team USA Gymnast World Bronze Medalist
Brandon Wynn
“Coach Myers has found a good mix of toughness and science. He has created a great system that allows wrestlers to make functional and sport specific strength gains” -Tervel Dlagnev 2 x Olympian World Bronze Medalist Olympic Bronze Medalist
Tervel Dlagnev, Olympian
“Whether I was cutting weight for 61kg or bulking up for 65kg, Coach Myers had my strength at an all time high! I’ve never felt stronger and more conditioned on the mat.” -Reece Humphrey 3 x US Open Champ 3 x USA Wrestling World Team USA Wrestling Coach of the Year NJ RTC Head Coach
Reece "Highlight" Humphrey
"Coach Myers’ How to Box program will get you in great shape and he makes it easy to learn - even a beginner can feel like a pro fighter". Chris “Beanie” Wells - NFL RB 1st round pick
Chris "Beanie" Wells
"Coach Myers was the strength coach for the OSU Wrestling team when I arrived as a freshman. His wrestling strength program helped me compete at a higher weight and made me stronger and more efficient on the mat throughout my college career and now at the senior level." - Kollin Moore Olympic Alternate, Team USA US Open Champion, U23 World Silver Medal 4 x NCAA All-American
Kollin Moore
“Dustin was instrumental in me reaching my full potential as an athlete. He is top notch at pinpointing the areas where an individual wrestler needs physical improvement. Additionally, his ability to relate to people is what really sets him apart. For any young aspiring wrestler, his training regimen can make the difference.” - Tommy Rowlands 2 x NCAA Champion 2 x Olympic Alternate
Tommy Rowlands
“Coach Myers was the key to helping me learn to enjoy lifting and understanding the importance of strength training when I transferred to Ohio State” - Joey McKenna 3 x NCAA All American US Open Champion Olympic Alternate
Joey McKenna

App Features

RemindersSet workout reminders to stay on track!
StreaksMake sure you stay on track with your goals
TrackingTrack your progress and share it to Instagram
FavoritesSave your favorite workouts with one tap
Notes & LoggingTrack your weights, time, and reps. Take notes to capture your thoughts.
Stream AnywhereStream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.

About Coach Myers

Strength & Conditioning Coach

I have been lifting weights since 1992 and I started training clients in 1999. As a gym owner, coach, and father, I place a premium on setting the bar high and leading by example. Over the years I have coached numerous state champions, All-Americans, NCAA champions, Olympians, UFC fighters, and NFL 1st round draft picks. I developed an intense training style that will prepare you physically and mentally for any of life's challenges.

Frequently Asked Questions

The great thing about my App is that every workout contains a technique video for every single movement. From your warm ups, to plyometrics, to strength work or conditioning circuits there is never any guesswork or having to search to find the proper technique. It's all right there in every workout!

Hear what the pros have to say:

“I highly recommend Coach Myers’ Strength and Conditioning program. I have known him since coming to OSU and he has helped me and countless elite athletes reach their goals on the mat through improving their strength and endurance. If you are looking to take your wrestling to the next level this is the plan you need.” -Logan Stieber 2016 World Champion 4 x NCAA Champion 4 x Big10 Champion
Logan Stieber
“Coach Myers is hands down one of the best functional strength coaches I have worked with. He has a wealth of knowledge and experience in working with the best athletes in the world!” - Brandon Wynn Team USA Gymnast World Bronze Medalist
Brandon Wynn
“Coach Myers has found a good mix of toughness and science. He has created a great system that allows wrestlers to make functional and sport specific strength gains” -Tervel Dlagnev 2 x Olympian World Bronze Medalist Olympic Bronze Medalist
Tervel Dlagnev, Olympian
“Whether I was cutting weight for 61kg or bulking up for 65kg, Coach Myers had my strength at an all time high! I’ve never felt stronger and more conditioned on the mat.” -Reece Humphrey 3 x US Open Champ 3 x USA Wrestling World Team USA Wrestling Coach of the Year NJ RTC Head Coach
Reece "Highlight" Humphrey
"Coach Myers’ How to Box program will get you in great shape and he makes it easy to learn - even a beginner can feel like a pro fighter". Chris “Beanie” Wells - NFL RB 1st round pick
Chris "Beanie" Wells
"Coach Myers was the strength coach for the OSU Wrestling team when I arrived as a freshman. His wrestling strength program helped me compete at a higher weight and made me stronger and more efficient on the mat throughout my college career and now at the senior level." - Kollin Moore Olympic Alternate, Team USA US Open Champion, U23 World Silver Medal 4 x NCAA All-American
Kollin Moore
“Dustin was instrumental in me reaching my full potential as an athlete. He is top notch at pinpointing the areas where an individual wrestler needs physical improvement. Additionally, his ability to relate to people is what really sets him apart. For any young aspiring wrestler, his training regimen can make the difference.” - Tommy Rowlands 2 x NCAA Champion 2 x Olympic Alternate
Tommy Rowlands
“Coach Myers was the key to helping me learn to enjoy lifting and understanding the importance of strength training when I transferred to Ohio State” - Joey McKenna 3 x NCAA All American US Open Champion Olympic Alternate
Joey McKenna

The Holiday Bulk

Workouts

Week 1 Day 1

Week 1 Day 2

Week 1 Day 3

Week 1 Day 4

Week 1 Day 5

Hear what the pros have to say:

App Features

Strength & Conditioning Coach

Frequently Asked Questions

24/7 customer support

Stay in touch and get exclusive insights, special offers & more

The Holiday Bulk

Workouts

Week 1 Day 1

Week 1 Day 2

Week 1 Day 3

Week 1 Day 4

Week 1 Day 5

Hear what the pros have to say:

App Features

Strength & Conditioning Coach

Frequently Asked Questions

The Holiday Bulk

Coach Myers

Program details

Workouts

Week 1 Day 1

Week 1 Day 2

Week 1 Day 3

Week 1 Day 4

Week 1 Day 5

Reviews

Hear what the pros have to say:

App Features

Strength & Conditioning Coach

Frequently Asked Questions

You train pros, but I'm a beginner - how will I know how to do the workouts?

Do I have to be a wrestler or wrestling coach to join?

How often do I get new workouts?

24/7 customer support

Stay in touch and get exclusive insights, special offers & more

The Holiday Bulk

Program details

Workouts

Week 1 Day 1

Week 1 Day 2

Week 1 Day 3

Week 1 Day 4

Week 1 Day 5

Reviews

Hear what the pros have to say:

App Features

Strength & Conditioning Coach

Frequently Asked Questions

You train pros, but I'm a beginner - how will I know how to do the workouts?

Do I have to be a wrestler or wrestling coach to join?

How often do I get new workouts?