How to Train to Be a Wrestler

Wrestling requires a high level of physical fitness, with a focus on strength training, plyometrics (to increase power) and conditioning (to increase aerobic and anaerobic capacity). Besides the fitness aspects, you must become proficient in wrestling moves and techniques.

Things You'll Need

  • Gym membership
  • Wrestling club
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Instructions

  1. Strength Training

    • 1

      Perform strength training workouts every other day. Workouts should include fundamental strength training exercises such as the bench press, shoulder press, squat and deadlift; perform these using a weight in which you can do three sets of 12 repetitions, gradually increasing the weight over a period of time. Use a weight that is sufficiently challenging, performing the exercise in a slow and controlled manner; you should struggle to finish the last few repetitions.

    • 2

      Perform plyometric exercises on the days when you are not performing strength training. These are used to increase the power in your movements. Typical exercises include clap-pushups, jump squats and throwing a medicine ball. Perform three sets of 10 to 12 repetitions at maximum effort, using all of the power in your arms, legs and core to complete the workout. This will raise your heart rate considerably and will simulate the strenuousness of a wrestling match.

    • 3

      Perform conditioning workouts on the same day as your strength training. Conditioning workouts range from running, sprinting, rowing and skipping to exercises such as barbell squats and shoulder presses done in quick succession. This will increase your anaerobic capacity and will condition the body to keep performing under extreme fatigue.

    • 4

      Join a wrestling club. Besides the fitness aspects of wrestling, you will also need to learn the various moves and techniques of wrestling. Joining a club is probably the best and easiest way to do this, giving you the opportunity to spar with other competitors and receive guidance on your wrestling moves.