Wrestling is a sport with unique strength and conditioning requirements. To be a successful wrestler, you must demonstrate strength from different positions and endure near-maximal levels of exertion for multiple two- or three-minute periods. Circuit training can be an effective method for preparing for the demands of a wrestling season. In circuit training, you move through a series of exercises without rest between them. The sets and repetitions can be adjusted to meet different goals depending on your experience and needs. Consult your doctor before beginning any new fitness regimen.
A Wrestler's Conditioning Requirements
Wrestling calls for a high level of relative strength that can be sustained for the duration of a bout. The intensity of this level of exertion results in high levels of blood lactate, which requires an athlete to train to perform through such fatigue, the Sports Fitness Advisor website explains. Wrestling requires both dynamic strength --- as with moving your body through space or moving against your opponent's resistance --- and isometric strength --- maintaining a position such as a hold or a pin.
Off-Season Strength Circuits
The off-season is the ideal time to begin with circuit training. You can design circuits to have a strength focus. Choose weights that are around 70 to 80 percent of your single-repetition maximum, and plan on performing six to 10 repetitions in each set, the Brian Mac Sports Coach website suggests. Select lifts that involve multiple joints for each muscle group; for example, squats and deadlifts for the lower body and military presses, pull-ups, bench presses and rows for the upper body. You can use a variety of implements, such as sandbags and kettlebells, and even include sprints and other conditioning movements.
Pre-Season Lactate Conditioning Circuits
Once you have established a base of strength in the off-season, the pre-season is the ideal time to change the focus to conditioning yourself to last through your wrestling bouts. At this time, you can use circuits that are less structured, and involve more sport-specific and partner drills than your off-season regimen, the Variety Trainer website explains. Pushing, pulling, grip strength, neck strength, and takedown and escape drills can all be included in circuits. The emphasis now should be on performing the exercises for time rather than for repetitions.
Scriptless Training
A wrestling match does not follow a set plan. You and your opponent are acting and reacting to each other. A conditioning-specific training session can be devoted to a method known as scriptless training. Scriptless training originated with mixed-martial-arts fighters, but the principles also apply to wrestlers. You set up a series of stations for a variety of different exercises, and then randomly move from station to station for a designated amount of time, striving to keep moving the full time.
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