Wrestling is a sport that requires a high degree of strength, reflexes and flexibility to realize success on the mat. Endurance is another important wrestling attribute, as fatigue often sets in as a match wears on. A lack of endurance may leave you vulnerable to your opponent's offensive attack, and could find you on your back. Perform regular endurance exercises as part of your wrestling training so you'll be just as fresh at the beginning of the match as you are at the end.
Step 1
Stand at the goal line of a football field and sprint to the 10-yard line. Walk back to the goal line and do 10 pushups. Sprint to the 20-yard line and walk back, and do 10 more pushups. Continue until you've sprinted the entire length of the field.
Step 2
Find a stairwell in a building or school, or a long staircase at a stadium. Run up the stairs and walk back down to the bottom for several sets to strengthen your legs.
Step 3
Perform high repetitions of powerlifting movements like the snatch or clean and press with kettlebells or a barbell to work both the upper and lower body. Do 25 to 30 repetitions per set.
Step 4
Hold a medicine ball in both hands and squat down until your thighs are parallel to the floor. Spring back up quickly and throw the ball over your head behind you to a partner that's positioned about 10 to 20 feet away. Turn to receive the ball back and repeat the movement.
Step 5
Stand sideways five to 10 feet from a wall, holding a medicine ball in both hands. Squat down slightly and throw the ball sideways into the wall. Retrieve the ball and repeat. Keep your feet planted on the ground during each throw.
Step 6
Perform wrestling drills on the mat with a partner to work the precise moves and muscles you'll use during a real match. Practice throws, pins, reversals and escapes for multiple rounds to build your wrestling endurance.
Things You'll Need
- Kettlebells
- Medicine ball
- Partner
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