Wrestling is one of the most popular sports in America; wrestling programs start with children as young as elementary school and advancing through high school and college. Success in this sport requires substantial upper body, lower body and core strength. A home gym provides a convenient way to maintain and increase this strength.
Cardio
Cardio equipment plays an important role in wrestling, especially for weight control. Wrestlers compete in weight classes, which creates a need for a quick and easy way burn calories to meet weight goals. Simple cardio equipment such as a treadmill or ellipticals in a home gym can help meet these goals. If this equipment is out of your budget range, the same cardio workout can be achieved through a simple jump rope.
Free Weights
Upper body strength, especially in the shoulders, biceps and triceps, is necessary to gain an advantage over your opponent. Free weights -- such as dumbbells, barbells and kettlebells -- allow you a wide range of exercise options with just a few pieces of equipment. Free weights also provide variety, as all you need to increase the intensity of the workout is an increased amount of weight used.
Weight Machines
Weight machines are typically more expensive than free weights, but provide a wider range of options for targeting the lower body muscles, such as the quadriceps, hamstrings, adductors, calves and hip flexors, which are not easily worked by free weights. Leg machines such as a leg press, leg curls and leg extension equipment target these muscles. You can also work these muscles without weights by using the natural resistance of your body, such as with lunges.
Exercise Mat
An exercise mat is a simple but effective piece of equipment for your home wrestling gym. Exercise mats create a padded surface for strength training and cardio exercises ranging from abdominal exercises like sit-ups, to stretching exercises to help increase your flexibility during wrestling matches.
Punching Bag
Another popular addition to many home gyms in regards to training for wrestling or other combative sports is the punching bag, also called heavy bag training. The punching bag allows for an aerobic workout while still strengthening core muscles, arm muscles, and improving your coordination, suggests Bodybuilding.com.
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