Conditioning exercises for pro wrestling are designed to improve your speed and endurance on the floor. While some conditioning exercises can be performed while engaging in specific wrestling techniques, the majority of conditioning exercises performed to prepare for pro wrestling are executed in the gym and on tracks. Conditioning exercises vary from running exercises to weight lifting exercises.
Deadlifts
Performing deadlifts as a part of your wrestling conditioning program will help you strengthen your arms, shoulders and neck muscles simultaneously. This motion will help you maintain balance and equal strength in your body. Start with a barbell in front of you and your legs shoulder width apart. Place your hands evenly apart from each other on the bar and lift up, using your lower torso and legs to lift. Once you are fully erect, hold the barbell with your arms extended down for as long as you can. Repeat until fatigued.
Dumbbell Rows
Dumbbell rows are a specific type of anaerobic conditioning that wrestlers perform in order to build muscle and strength. Start by grabbing one dumbbell and placing your right knee on a bench. Bend your upper torso so that it is parallel with the ground. From this position, lift the weight up by bending at the elbow. Lift the weight as far back as you can before lowering it. Place your other arm on the bench for support. Perform three to four sets of 10 before stopping.
Stretching Exercises
Wrestling conditioning workouts should include an element of stretching to help improve your flexibility and help you avoid injuries during your wrestling matches. Perform 10 to 20 minutes of stretching before and after a full workout will help you avoid injuries. Basic stretches should focus on your calves, hamstrings and glutes. Focusing on these parts of your body will help reduce your chances of obtaining a lower back injury during a match or weight lifting session.
Jump Rope
Jump rope is a general conditioning activity that you can perform which will help you improve your balance and coordination on the mat. While most people know the basics of jumping rope, jumping at high speeds for extended periods of time can help boost your cardiovascular endurance as well as your balance. Vary your jump rope exercises by jumping off of one leg or hopping between two in a rhythmic pattern. As you improve, you can perform doubles and crosses with the jump rope.
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