Female wrestlers implement the strength of multiple muscle groups and endurance during a wrestling match. To train for the upcoming wrestling season, or to stay in optimal shape between matches, perform several different strength training exercises to help strengthen your core, lower body and upper body along with a consistent endurance-enhancing aerobic exercise routine most days of the week. Concentrate on one group of muscles each day you train and perform at least 30 minutes of aerobic activity following your strength-training workout.
Core Training
Wrestlers need to develop and maintain muscles in the abdominals and lower back to give the core strength necessary during a match. During your core training workout, perform three sets of 15 repetitions of traditional crunches, vertical crunches, twisting crunches and reverse crunches. Then perform three sets of 10 traditional and side planks.
To work your lower back, perform three sets of 10 repetitions of barbell deadlifts, hyperextensions and pelvic tilts.
Lower-Body Training
To strengthen your lower body, perform three sets of 15 weighted lunges and squats. You may wish to perform these exercises with a barbell resting across your lower shoulders or while holding a dumbbell in each hand at shoulder-height.
To further develop your quads and hamstrings, perform three sets of 10 repetitions of leg extensions, leg curls and leg presses. Perform three sets of 15 calf raises on a calf raise machine or on the edge of a stair to keep the lower portion of your legs strong.
Upper-Body Training
To ensure proper arm and shoulder strength during a match, practice several bicep-, tricep- and shoulder-strengthening exercises. Perform three sets of 10 repetitions of military presses, closed-grip presses, dumbbell curls, hammer curls, triceps kickbacks and triceps extensions.
Along with training the arms, the upper back is important for strength in wrestling. Implement three sets of 10 repetitions of dumbbell or barbell shrugs in your upper body strength training workout to strengthen your trapezius and rhomboid muscles. (See Reference 2)
Building Endurance
Building endurance for a wrestling match is crucial to prevent losing power and strength. Perform at least 30 minutes of aerobic exercise at least five days a week to ensure proper cardiovascular endurance. You may wish to run, bike, swim, hike or practice a number of aerobic sports, such as tennis, basketball or racquetball.
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