To grapple successfully, you must be strong. This is true whether your grappling art is wrestling, pankration, jujitsu or a mixed martial art style. Although many grapplers use weights to build strength, others prefer to use body weight exercises. After all, body weight - both yours and your opponent's - is the kind of resistance you'll be fighting in the ring.
Neck Exercises
Neck strength is important to grapplers. Wrestlers may need to support weight on their neck to avoid getting pinned, and head control is a factor in all grappling styles. The best body weight exercise for neck strength is a neck bridge. To perform a neck bridge, begin by lying on your back with your feet flat on the floor, legs bent - much like the position of a sit-up. Arch your neck and roll your body weight onto the crown of your head. Hold for a moment, then return to lying down.
Core Exercises
As you may have heard from your personal trainer, all movement begins from your core. If you engage the muscles of your torso in your grappling moves, those moves will have far more weight and power behind them. There are a lot of body weight exercises to work your core muscles, including crunches, sit-ups and superman back extensions. A less common choice is the lateral plank. Begin lying on one side, and place one forearm on the ground, running perpendicular to the length of your body. Lift up your bottom hip so that all your weight is on the forearm and the side of your foot. Hold this position for a long count before releasing, then repeat on the other side.
Leg Exercises
Leg exercises like squats and lunges build leg strength that powers throws and resists take downs. Plyometric jumps are a less known example of body weight leg strengtheners. To perform a plyometric jump, begin by standing loosely with your legs just wider than shoulder width apart. Squat down, keeping your back straight, until your thighs are parallel to the ground. Leap upward as high as you can. As you reach the apex of your jump, bring your legs up until your thighs are once again parallel to the ground. When you land, ride the momentum of impact into another squat, then leap upwards again.
Arm Exercises
Your arms are what allows you to hold a lock or resist a pin in grappling competition. Like the core and legs, there are many well-known arm-strengthening body weight exercises, including push-ups and dips. The "bananera pushup" is a less well-known example, drawn from the martial art capoeira. Begin by standing facing about two feet away from a wall. Do a toe touch, then plant your palms firmly on the ground. Kick up your feet until you are in a handstand, using the wall for support and guidance. Perform handstand push-ups from this position until you lose your balance or grow tired.
Sparring
According to Oregon-based wrestling coach Andy Brick, simple sparring is one of the best all-around body weight resistance workouts you can get. Sparring lets you build strength and endurance while practicing the motions, timing and strategy you will need in the ring. It also works out your body against the resistance it meets the most: your own weight and the weight of an opponent.
References
- Andy Brick; Wrestling Coach; Hillsboro, OR
- Phil Porter, President and Judo Teacher, United States Martial Arts Association, Sacramento, CA
- "Living the Martial Way"; Forrest Morgan; 1992
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