GET MAT READY
Good technique is an important part of wrestling, but hardly the only part. Strength, endurance, stability, and flexibility are all vital ingredients that go into building a solid wrestler. Below you will find a few suggested workouts you can do on your own at home or at the gym that will complement your work on the mats.
COMPOUND LIFTING
Exercises like squats (either bodyweight or weighted), deadlifts, and power cleans will help to build the full-body strength you'll need during practices and matches.
BODYWEIGHT EXERCISES
Push-ups, pull-ups, and dips help develop functional strength and are easily accessible for training. Planks, leg raises, and Russian Twists are great core exercises.
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AGILITY & BALANCE
Speed gives any wrestler a huge advantage. Ladder and cone drills can improve footwork, and plyometrics like box jumps can target explosiveness.
FLEXIBILITY
Escaping and counter-attacking on the mats go hand in hand with your overall flexibility. Yoga and pilates are both good options, as is dynamic stretching.
CARDIO
The longest six minutes of your life happen between the whistles of a wrestling match. Good cardio is essential — running, swimming, cycling, and HIIT are all great ways to build your endurance.
