2024 Off-Season 

We can be happy, but never satisfied... the hard work begins now.
List of Clubs, Camps, Competitions
Coaches Current Recommended Lifting Routine

Three Parts of a successful off-season program

Camps. 
Learn new things & Improve
​Practice.
Learn new things, Drill & Reinforce what you've learned. 
Compete.
Try what you've learned, gain match experience.
USAWrestling Card
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Lifting with Coach West - McLEAN ONLY  
Follow @CoachWestMHS for Weight Room Schedule 
(generally Mon/Wed 3:00-4:30pm)
Beginning FEBRUARY 2024 (Off during summer)

GREEN DAYS - McLEAN ONLY Tuesdays and Thursdays 3:30-5:00pm

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Can't make it to work with Coach West? Here are some helpful tools from Garage Strength to work on your own...
Explosive Exercises for Off-Season
*Side Medicine Ball Slams (2-3x/week)
4-6 sets x 4-5 reps each side

*Power Snatch (3-4 days/week)
5 sets of 2

*Side Gwiz Jumps
From knee/step up position to elevated 90 degree turn
5 sets of 4 each leg

*Explosive Push ups to boxes
5 sets of 6-7 reps

*Split Jerk (pause)
3-5 sets of 2-3

*Banded Pull-ups
band around waist anchored on the floor
5 sets of 3 with bands /rest 3 min / 3 sets of 5 *fast
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Wrestling Exercises
*Horst Pulls
4-5 sets of 7 reps
*Referee's Position Jumps (paired with Horst Pulls)
4 sets x4 reps
-Referee's position to feet to broad jump=1

*Rope Climbs (build up to with weight)
5 climbs w/timer

*Walking Lunges (with Sandbag)
30 seconds warm up, 4 sets of 9 each side w/ rotation

*Stationary Bike Training

*Front-Loaded Single Leg Squats

*Explosive Push-ups (ground to elevated)
4 sets of 8
*Homers (pair with explosive push-ups)
-HOLD at 90 degrees
-walk forward 15 meters
-10 curls at the end
-HOLD at 90 degrees
-walk forward 15 meters
-10-15 curls at the end
​Mobility Exercises 
*Pigeon Stretch
3-4 sets x 6-8 Second reps

*Kneeling Thoracic Extension (with Bench)
4-5 sets of 10-20 second reps

*Half-Kneeling Windmill (with Kettlebell)
4-5 sets x 3-5 reps

*Couch Stretch
3 sets (each side) x 15-30 second reps

*Hip 90/90
3-4 sets of 7 each leg

* Squatting Internal Rotation
3-4 sets of 7 each leg
One of the best wrestlers in the world going through an exercise created by one of the best coaches in the World..

World Champion, Jordan Burroughs, goes in and shows why he is explosive on an exercise known as the "J-Rock Special™" - this routine gives you a clear look at Jordan's overall skill and awareness/control of his body:
* First you do a split jump
* Then you sprawl both legs back
* Next , you do a single clap push up
* Added on to the push up is a need to be explosive enough to elevate your whole body high enough to then place your hands on the platforms
* finally, throw both feet under you again and repeat

Watch how many Jordan can do in less than 30 seconds!
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Tech Squad Wrestling Club (FS/GR) 
@ McLEAN HS
​Training will normally run Tuesday, Wednesday, Thursday 6-8 PM (March 12th-May 23rd)
This training program will be designed to prepare experienced wrestlers with 2 or more years experience who are in 5th grade or later.  Practices are Tuesday Wednesday and Thursday weekly. 

This option is for experienced wrestlers preparing for state championships and college wrestling.
For more information and updates, check the calendar.
Tech Squad Spring Season will focus on freestyle and greco training.  The coaching staff will also be bringing teams to a full schedule of tournaments including team duals, individual tournaments, and state/regional/national championships.
($250 Full Membership)

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 USAWrestling Card Required. Click Here, or the button above. 
(make sure to link membership to LIBERTY MAT CLUB,
​or if a member - TECH SQUAD)

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Liberty Mat Club
(Beginning March 19th, 2024)
will be held @ George C. Marshall HS this off-season
on Tuesdays/Thursdays 5-7PM in 2024
(Door 5 around the back of the school from George C. Marshall Drive-side, see below)
Recommended Local Upcoming Events & Tournaments for 2024:
​** = Encouraged to attend    FULL TRAVEL LIST OF EVENTS BELOW
Gunston Wrestling Club
@ Hayfield SS will be held Every
Tuesday/Thursday
6:00pm-8:00pm
Practices will occur on Tuesdays and Thursdays 6-8pm starting March 5th, 2024.

At: Hayfield Secondary School
     7630 Telegraph Rd
     Alexandria, VA 22315

April we will shift to mainly Greco-Roman and Freestyle focus in preparation for Olympic Trials/Fargo. 

Post Fargo we will reengage with a Folkstyle focus.
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There is no cost to the kids, the only requirement is for them to have an active USA Wrestling membership.  

All coaches and wrestlers (grades 6-12/senior competitors) are welcome to come and participate.
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If you have any questions please reach out to the Hayfield SS Head Coach: [email protected]. 

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Lets build champions!

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Arlington Wrestling Club
(follow them on social)
@ Wakefield HS Tuesdays/Fridays 5-7pm
​GIRLS: Tuesdays/Fridays 5-7pm @ Wakefield HS

OPEN MAT @ Bishop O'Connell Sundays 10:30am-12pm
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Potomac Premier Wrestling Club & RTC

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 @ Marymount University
Starting March 25th: 
Mondays, Wednesdays 7-9PM, Sundays 2-4PM
Legendary Coach Hill and the Marymount Coaching Staff will be providing instruction.

MISSION:
To grow the sport of wrestling and provide individuals of all  ages and abilities in Arlington County, Northern Virginia, and DC Metro area the opportunity for physical, mental, emotional, and social development.VISION:
To enrich the community through the sport of wrestling, while developing State, National, World, and Olympic Medalists in all styles of Wrestling.
FREESTYLE/GRECO PRACTICE
March 25 - June 5 2024

Mondays & Wednesdays
7:00 - 9:00 pm
Sundays
2:00 - 4:00 pm

ALL AGES AND ABILITIES WELCOMED

Marymount University
Rose Bente Lee Center
2807 N Glebe Rd, Arlington, VA 22207

MEMBERSHIP
All participants wishing to participate in club practices must have a USA Wrestling Athlete Membership.​

Force Wrestling Club
@ Meridian High School (formerly George Mason HS)
Meridian High School,  121 Mustang Alley, Falls Church, VA 22043
Wrestling room lower level L34
DATE/TIME: Wednesday Nights at 6:30pm
Open mat Wrestling & Freestyle wrestling program
All ages welcome. Youth wrestlers must be accompanied by an adult. No co$t at this time.
*Athletes must have a current USA Wrestling Card to participate
Sign-up to the email list - CLICK HERE

The Force Wrestling Club is offering open mat sessions.
  • Thursday, March 14th will be our final Thursday open mat session starting at 6:15 PM.
  • Open mat sessions will then move to Wednesday evenings at 6:30 PM starting on Wednesday March 20th.
Open mats AGENDA:
  • 6:30 PM = Warm-up
  • 20 to 30 minutes of technique - This week we will continue with the underhook series.
  • 7 PM = open drilling, sparring, live wrestling
  • Our priority is to have a safe, inclusive grappling environment, where we train safely, improve our skills, and leave healthy.
  • Everyone wrestling needs to hold a current athlete or leadership USA wrestling card.
  • All wrestlers under the age of 16 years must be accompanied by an adult to the room.
  • This open mat has been focused on adults 18 years and older. We are opening it up to high school age athletes that have their parents permission to attend.
  • Middle school and younger wrestlers will need a parent or a coach to supervise them if they attend.
  • Please share this information with anyone you believe would be interested in joining our training sessions.

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Nova Wrestling Club
@ Nova Wrestling Club Facility, Fairfax, VA 
3171 Spring Street, Fairfax, VA 22031
Our High School Program sessions are designed for grades 9-12th with 1+ year experience. 
This program will be trained in all 3-styles of wrestling: Folkstyle, Freestyle and Greco by certified coaches with proven experience. We run a highly structured and disciplined room with active coaching. Wrestlers need to bring their own wrestling shoes and wear athletic clothing (shorts and t-shirts).

COST:
  • Option I: 4-days/week = $200/month/wrestler
  • Sibling Discount (4-day option): $50/wrestler(s)
  • Option II : 2-days/week = $100/month/wrestler
  • Sibling Discount (2-day option): $25/wrestler(s)



AGE:
  • High School Program sessions are designed for 9-12th grade and/or athletes with more than 1-year experience.
SEASONS:
  • Month-to-Month Payment Plan
  • No HS practices during VHSL Season (November-February)
INSTRUCTORS:
  • Joe Kemmerer – Lead Coach
  • Advanced Program Coaching Staff 
COURSE: USAW Ceritified Curriculum
INCLUDES:
  • Club Practices – Competition Corner Coaching – Unlimited Film Review – Personalized Strength Training Plan – One-on-One Parent Meetings – College Recruiting Assistance and Guidance – Unlimited Discount to NOVA Hammer Clinics 
COMMUNICATIONS:
  • Our Calendar and TeamSnap mobile app are our main means of club communication; so upon registration, please download TeamSnap and await your invitation to join “NOVA Wrestling Club”

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NCAA All-American David Terao
teaching Wrestling Classes at Fifty/50 MMA in Falls Church.
Monday/Friday 7-8pm
*High School Wrestling Club*
Saturday 3:30-5:00
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NOVA Fellowship of Christian Athletes Wrestling ​
​Loudoun County / Prince William County
Loudoun County - Dulles
FCA Dulles Wrestling is a place in which wrestlers from varying clubs can come and practice with other wrestlers for supplemental training outside of their home club. Our room is positive and intense for kids to getter better as wrestlers. We would like to work with all local clubs in creating a community that positively benefits the wrestlers in our area. 

Wrestling is 90% mental and when doing our devotionals, we focus on the biblical principles and verses that encourage kids on and off the mats. We use examples such as David battling Goliath to encourage kids to have confidence in God when stepping on the mat. We focus on winning with humility and accepting defeat as a teaching moment to get better. We always say, “it is easy to learn how to win, but it takes a respectable person to accept defeat”. 
All are welcome regardless of faith and we are happy that you are there!

We pray before each practice and finish with a devotional at the end of each practice. 
Contact Information:
Corey Burns 703-999-6758
Email: [email protected]
Address of practice: 960 Sycolin Rd. Suite 125, Leesburg, VA 20175
Practice Schedule:
No practices over the regular season!
If you are interested in meeting for private practices or group work outs email me at [email protected]

Prince William County - Manassas
Home of the 3D wrestler! Impacting wrestling for Jesus Christ. 
What do we mean by 3D?  We wrestle to develop physically, mentally and spiritually.  We begin each practice with a prayer and end with a devotional at the end of practice.  Our practices are made to build up wrestlers to be both mentally and physically strong. We will engage our athletes about what a relationship with their creator looks like and want to walk alongside of them both on their journey in wrestling and walk with God.

Contact Information:
Corey Burns (p)703-999-6758 (e) [email protected]
Johnny Curtis (p) 571-238-5586

Spring season is here! 
Middle and High School will be meeting Tuesday and Thursday 6:45-8:45 at Gainesville High School. 
The month of March will continue to focus on Folkstyle with a transition to Freestyle/Greco in April. 

(Elementary level registration will be coming soon.  Practices will be on Wednesday evenings 6-7:30. )

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Legend Wrestling Club
319 Mill Street Vienna, VA 22180
​(legendwrestling.org)
Practice Schedule
Monday, Tuesday, Wednesday, Thursday:  6:30pm-8pm
Sunday: 2pm-4pm
Girls: Thursday 6:30-8:00p
Fees
5 days is $200 and 3 days is $150
Punch cards:
5 sessions for $125   |  10 sessions for $200
Punch cards are ideal for wrestlers who are unable to commit to the full program due to distance or other commitments.

Annandale Wrestling Club

​ Annandale HS Located @ 4700 Medford Dr in Annandale, VA.

Boys and girls grade 6-12 are welcome.

AWC will practice 2x/week starting March 4th, 2024 (Mondays and Wednesdays 5:45-7:30pm) until May 15th, 2024

Click here for their flyer!

Only cost associated with our club is the USA Wrestling Card. (^can be found above^)

If you have any questions; please contact Coach Damico @ [email protected]
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IMPORTANT Upcoming Dates ​​​​​​
  • Liberty Mat Club - Monday/Wednesday 5:00-7:00pm      @George C. Marshall HS, Falls Church, VA
  • Potomac Premier Wrestling Club -Sunday 2p-4p,  Monday/Wednesday 7p-9p @ Marymount Univ., Arlington, VA
  • ​Gunston Mat Club - Tuesday/Thursday 6:00-8:00p @ Hayfield SS, Alexandria, VA 
  • Arlington Wrestling Club - Tuesday/Friday 5:00p-7:00p @ Wakefield HS, Arlington, VA
  • Arlington Wrestling Club - Sunday 10a-12p @ Bishop O'Connell HS, Arlington, VA
  • Force Wrestling Club - Wednesday 6:30-8pm @ Meridian HS
  • Annandale Wrestling Club - Monday/Wednesday 5:45p-7:30p @ Annandale HS
  • Fifty/50 Wrestling Classes w/ David Terao - Monday/Friday 7-8pm @ Fifty/50 MMA, Falls Church, VA 
  • Marymount University Spring Prospect Camp - Saturday, March 30th, 2024 @ Marymount University, Arlington, VA - 10:00am-3:00pm (Takedown Tournament 3-4pm)
 
  • 1st Annual Annandale Pre-Season Tournament - Saturday, September 7th, 2024 @ Annandale HS
  • VA Super32 Early Entry - Saturday, September 14th, 2024 @ George Mason University Field House, Fairfax, VA
  • Fall Brawl - Saturday, September 28th, 2024 @ ​Heritage High School, Lynchburg, VA
  • Fall Brawl in the 'Burg - Sunday, September 29th, 2024 @ Lafayette High School, Williamsburg, VA
  • River City Wrestling Preseason Classic - Sat-Sun, October 5-6th, 2024 @ Henrico County Sports & Events Center, Glen Allen, VA (Duals 1 day, Individual 1 day)
  • Super32 - Friday-Saturday, October 12-13th, 2024 @ Greensboro Coliseum Special Events Ctr, Greensboro, NC 
  • I-64 Fall Duals - Saturday, October 19th, 2024 @ Virginia Beach Fieldhouse, Virginia Beach, VA
  • I-64 Final 4 - Sunday, October 20th, 2024 @ Virginia Beach Fieldhouse, Virginia Beach, VA 
  • McLean Community Rise Against Hunger Event - Saturday, November 9th, 2024 @ Lutheran Church of the Redeemer, McLean, VA 8a-12p, 12p-4:30pm​
  • First day of practice - Monday, November 11th, 2024
  • ​Red and Silver Match - Saturday, November 30th, 2024 @ McLEAN HS, McLEAN, VA