Wrestling is a sport that requires you to be in top shape. You need to build strength and explosive power, but that's not enough. Matches can be grueling and cardiovascular conditioning is essential. If you have strength and endurance and can add speed to the equation, you have a chance to become a solid wrestler.
Push-ups
Push-ups are one of the best exercises for developing functional strength in all sports, including wrestling. Standard push-ups, narrow-arm push-ups, wide-arm push-ups, one-arm push-ups and clap push-ups can build strength in the arms, shoulders, chest and back. While push-ups alone will not get you in sufficient shape for wrestling, they are essential in getting you ready for competitive matches.
Weight Training
In wrestling, the idea is not to build a large and bulky body that shows off the size of your muscles --- you will gain size as you lift weights --- it is to build functional strength when you are on the mats. You want to build explosive strength that will allow you to make fast and powerful moves as you wrestle. Exercises such as the bench press, arm curls, the leg press, lunges and the dead lift will help you make key moves needed to win a wrestling match.
Cardiovascular Training
Competitive wrestling can be quite grueling. Matches that last three periods are taxing, and if you can hold on to your form and your strength in the third period the way you can early in the match, you have a chance to survive and win a decision on points. Interval sprinting and shuttle runs will help you get in top cardiovascular shape. When you do interval sprinting, set up four cones in the gym every 30 feet. Sprint to the first cone and return, then sprint to the second cone and return, and do the same to the third and fourth cones. Take a one-minute break and then repeat the set.
Training Matches
It's not enough to get stronger and have cardiovascular fitness. You have to put your skills to the test on a regular basis. You need to wrestle regularly against an opponent of your size and experience level every other day when training. When you get in top wrestling shape and then put your skills to the test, you will be ready to go to the mats in a competitive match.
Member Comments