Wrestling is a sport which requires a high level of strength, mobility, endurance and mental toughness. Although you need to practice your wrestling technique throughout the year in order to improve your skill and coordination, resistance and cardiovascular training can also help to improve your performance. The best time to focus on this extra training is during your off-season, when you don't have the demands of competitions, and have more time to recover between training sessions. A balanced training program containing a variety of exercise techniques can help to further your athletic performance.
Strength Training
Strength is a key aspect in wrestling, and getting stronger can greatly enhance your performance. Perform two to three weights workouts every week, training your whole body in each session. These workouts should be focused on building your strength with basic exercises, such as squats, deadlifts, pushups and chinups. Try to perform your lifts as explosively as possible, to help develop your fast-twitch muscle fibers and increase your speed and power.
Wrestling-Specific Exercises
You should also include some exercises aimed at targeting some of the key attributes needed for wrestling in your strength training sessions. Mike Fry, owner of Grappler's Gym, recommends using kettle bells in your training to help develop your grip strength and muscular endurance. Exercises like farmers' walks and thick grip rows also train your grip, which will help you when in a clinch with an opponent. You should include direct core exercises like planks and roll-outs too, because your core muscles need to be strong to help you when wrestling on the floor. To increase your power and joint strength, try exercises like single-leg hops and jumps, as well.
Cardiovascular Training
The length of your fights will vary depending on your age and federation, but you may be wrestling for more than 10 minutes in a match, which means that your fitness and endurance need to be up to par. Because wrestling is very intense, and you fight in short bursts, you should also train this way. Instead of doing long runs or steady sessions on gym equipment, try some high-intensity training, such as running intervals, hill sprints or body-weight circuits. Do a 15-minute cardio session five times per week.
Rest
Rest is a hugely underrated aspect of many training programs. Although your off-season is a great opportunity to improve your weaknesses and bring up your level of performance, you should also use it as a time to recuperate and recover from a demanding season. If you don't rest, you will feel constantly fatigued, and your body will not adapt to the new training demands you place on it. Nutritionist and trainer Lyle McDonald recommends taking a full week off from training every 18 to 24 weeks, although you can break this down if you like, and take two to three full days off every few weeks.
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