Combat wrestling requires strength, stamina and agility. You must be able to have the strength level necessary to take down opponents and put them in wrestling moves, and must also be able to have good lateral movement to avoid takedowns and getting put in wrestling moves. engage in strength training, as well as aerobic and anaerobic workouts, to prepare for the physical requirements of combat wrestling.
Weight Training
You must have the strength to maneuver takedowns and complete wrestling moves. Develop your strength by doing exercises such as deadlifts, bench presses, shrugs, squats, rows and shoulder presses. Remember to perform these exercises using free weights as resistance. Grappler's Gym recommends that wrestlers perform exercises using barbells, dumbbells and kettlebells. Aim to do three sets of between five and 20 reps, with minimal rest between sets.
Aerobic Endurance Training
As a wrestler, you must have a strong aerobic endurance level so you can last the length of the fight. An example of aerobic endurance training is running for 30 minutes. Rowing, swimming, biking and high-repetition weight training exercises are other examples. Aerobic training makes your heart and lungs stronger, which improves blood flow, which in turn improves increases blood volume and red blood cell counts, and decreases your resting heart rate. These changes increase stamina, muscle endurance and strength.
Anaerobic Endurance Training
Anaerobic endurance is the maximal amount of energy produced during the first 15 to 90 seconds of an activity. Anaerobic training prepares you for the high-intensity moments during a match. Perform this type of training -- sprinting, plyometrics, resistance training and agility drills, for example -- between three to five days a week, resting for 30 seconds or less following each drill.
Body Weight Training
Increase your muscle endurance and strength with exercises such as pushups, pullups, situps, and body weight squats. These exercises also strengthen the tendons and increase flexibility. Do between 15 and 25 reps, for three to five sets, three days per week. Other body weight exercises include planks, lunges, one-legged squats, leg lifts and back extensions.
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