Wrestling is one of the most physically demanding sports on the planet. It's a non-stop, one-on-one chess match that requires power, endurance and patience. Your conditioning should carry you through a match, but you won’t be able to finish well if you don’t develop elite lower-body strength. Developing brute strength in the lower body will help you pick up, take down and pin a fellow wrestler.
Take your lower-body strength workout to the next level with supersets built specifically for wrestlers. Supersets (two or more exercises performed back-to-back with little or no rest) increase strength and overall work capacity—two essential attributes for any wrestler.
Throughout this lower-body wrestling workout, concentrate on technique, not the amount of weight lifted.
Dumbbell Goblet Squats
Sets/Reps: Power — 4x3-5; Build Muscle — 4x8-12
Sets/Reps: Power — 4x3-5; Build Muscle — 4x10
Weighted Knee Jumps
Take your wrestling workout further with a strength and conditioning program from the Oklahoma Wrestling team.
Mike Rojas is the owner and head performance coach of Strong 101 Gym in Corona, Calif. Rojas and Strong 101 have helped hundreds reach their full athletic potential, including athletes at the professional and D-I level.