Wrestling is a tough sport that requires strength, flexibility, power, endurance, speed and cardiovascular fitness. Almost every single part of the body is tested during a wrestling match. Conditioning describes your ability to maintain a high workload for an extended period of time and is a big part of a wrestler's training. By being well conditioned, you are less likely to lose a match due to fatigue. There are numerous methods you can use to improve your conditioning for wrestling.
Deck of Cards Workout
The deck of cards workout was popularized by wrestler and wrestling coach Karl Gotch. Shuffle a normal deck of cards and place the cards face-down. Turn over the first card. If it is red, perform a set of pushups. If it is black, perform a set of squats. Complete the number of repetitions indicated by the value of the card -- seven of hearts equals seven pushups, three of clubs equals three squats. For picture cards, perform 12 repetitions. The aim of this conditioning program is to work though the deck as fast as you can, taking as little rest between cards as possible. Feel free to assign other exercises to each suit.
Kettlebell Swings
Kettlebell swings develop hip, lower back and core conditioning as well as challenging your cardiovascular system. Stand with your feet shoulder-width apart and hold a kettlebell in both hands. Bend your knees slightly, push your butt back, lean forward from your hips and lower the kettlebell between your knees. Drive your hips forward and swing the kettlebell up to shoulder height while keeping your arms straight. Let the dumbbell fall back down and return to the starting position. Establish a steady but powerful rhythm for the duration of your set. To improve your conditioning, perform swings for 60 seconds, rest 60 seconds and then repeat. Complete five sets for a total of 10 minutes.
Sledgehammer Training
Swinging a sledgehammer is a great way to develop whole-body power, cardiovascular fitness and eye-hand coordination. Place an old SUV tire on the ground and hit the wall of the tire as hard as you can with a 10- to 15-pound hammer. Develop a steady rhythm and maintain it for the duration of your workout. Try to swing the hammer over alternating shoulders to ensure you develop the muscles on both sides equally. One very effective conditioning workout using a sledgehammer is the descending pyramid. Hit the tire 20 times as hard as you can. Rest a few seconds and then hit it 19 times. Rest again and then hit it 18 times. Continue performing one fewer hit per set until you reach zero. This workout is a race against the clock, so try to keep your rest periods as short as possible.
Burpees
Burpees develop all-over muscular endurance and fitness, essential for successful wrestling. Stand with your feet together and your hands by your sides. Squat down and place your hands on the floor. Jump your feet back into the pushup position. Perform a single pushup. Jump your feet back in between your hands. Leap as high as your can into the air. On landing immediately perform another rep. Burpees work well as a stand-alone exercise. Try performing 100 burpees as fast as you can. Only rest when you have to; try to beat your best time whenever you repeat this workout.
References
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "Never Gymless : An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
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