Wrestling is a very difficult, yet very rewarding endeavor. It will not only challenge your body, but your mind and spirit as well. It is one of the oldest and most grueling sports ever, and there are many forms of wrestling. My personal experiences have been with one season of high school wrestling and one semester of college jiu-jitsu. Both are very tough, but today I want to focus on high school. I remember starting the wrestling season as an amateur going up against kids that had been wrestling since they were in elementary school. And fortunately for me, I had the particular privilege of being in the same weight class as a state and national champion. Needless to say, I was quickly taken down three times and lost the match.
I was junior varsity as a junior while the other guy was varsity as a freshman. It was a humbling experience. But of course, the whole season was a humbling experience. Before wrestling I considered myself to be in good shape, I soon found out that I needed to be in great shape. To be a great wrestler you need to address every aspect of your fitness. The workout below can be used on and off season, however I recommend that at the beginning of the season you reduce the intensity of these workouts so as to not interfere with your practice. I don’t want you to over exert yourself, and I don’t want your coach to be angry with me. During the season, wrestling is where most of your energy should be focused. This is a complete wrestling workout routine that can be done entirely at home.
Monday Isometric Strength Training
Tuesday Plyometrics
Wednesday Conditioning
Thursday Isometric Strength Training
Friday Plyometrics
Saturday Conditioning
Isometric Strength Training
Half Squat Hold(90 degree angle) or Wall Sit - 3 sets of half max time
Half Push-up Hold - 3 sets of half max time
Half Pull-up or Bent over Row Hold - 3 sets of half max time
One Leg Toe Touch Hold - 3 sets of 15 seconds
Your maximum time for each exercise should be tested the week before you start the program. Also, the One Leg Toe Touch Hold serves as a form of active rest that will improve flexibility and balance as well. To do it simply stand on one leg and bend over keeping your back straight touch your foot with the hand of the same side.
Plyometrics
Jump Squats(90 degree angle) - 3 sets of 5
Plyo- Push-ups - 3 sets of 5
Tuck Jump - 3 sets of 5
For the Tuck Jump, squat down to a quarter squat position and as you jump up tuck your legs up into your chest.
Conditioning
Mountain Climbers - 5 sets of 20
Standing Twists - 5 sets of 10
Burpees - 5 sets of 10
One, two Punches - 5 sets of 10
Front Kicks - 5 sets of 10
All of these workouts should be performed as circuit training workouts to save time and increase cardiovascular efficiency. A One, two punch is a punch with the front arm and then the back arm. Now I know that there is no punching or kicking in wrestling, but these moves will help to improve the speed and neuromuscular coordination necessary for great wrestling. And even in the off season, you should be working on your wrestling as much as possible.
