How To Train For Greco-roman Wrestling

Greco-Roman wrestling was formally developed in France in the mid-1800s, and many historians believe it was the type of wrestling practiced in ancient times, hence its name. Unlike freestyle wrestling, the sport does not allow you to attack the legs of your opponent, so upper-body strength and throwing ability are required for success. Training for the sport demands a focus on strength building, cardiovascular endurance and improving grappling technique.

Step 1

Build a base level of strength in the off-season with weight training. Use squats, bench press, deadlifts and other traditional strength exercises with 70 to 100 percent of your one-repetition maximum during each set. As the season approaches or is ongoing, reduce the weight to somewhere between 75 and 85 percent of your one-repetition maximum. Focus on performing the exercises as quickly as possible while maintaining proper form to build your explosive power.

Step 2

Drill your throws and grappling techniques in practice until they become second nature. Canadian Olympic wrestler Nick Ugoalah advises 20 repetitions of three or four specific moves per practice session. Begin from various positions and try to take down or escape from your opponent while he tries to counter you. Train each repetition explosively like you would in a match.

Step 3

Practice your throws with weighted dummies. Work on lifting with your legs and using the momentum of your opponent against him. Bring the dummy to the mat hard and try to turn it on its back like you would an opponent.

Step 4

Plan for practice sessions where you wrestle a live opponent for long periods of time without rest. Wrestle the same opponent for 90 minutes without a break. Chain moves together to punish your opponent and make him so tired he wants to quit. Push yourself out of your comfort zone, and train yourself mentally to ignore the pain of a long match.

Step 5

Allow a half-training day every two days for more rest. Try a sport other than wrestling on these days to give your body time to recuperate. Engage in light aerobic training rather than the anaerobic training of full-workout days. Stop practice early and get adequate sleep and proper nutrition in your downtime.