Dominate the Mat With This Lower-Body Wrestling Workout

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.

Superset 1

Dumbbell Goblet Squats

• Assume athletic stance, holding dumbbell at chest
• Keeping back straight and knees behind toes, sink hips back and lower into squat until thighs are parallel to ground
• Extend hips and knees to drive up out of squat position
• Repeat for specified reps

Sets/Reps: Power — 4x3-5; Build Muscle — 4x8-12

Split-Squat Jumps

• Assume split-squat position
• Lower slightly, then jump straight up for maximum height
• Switch position of legs in air, landing in split-squat position with opposite foot forward
• Repeat for specified reps

Sets/Reps: 4x10

Superset 2

Dumbbell Deadlifts

• Assume Deadlift position, holding dumbbells at sides
• Drive up to standing position, keeping back flat and chest out
• Lower through same motion with control
• Repeat for specified reps

Sets/Reps: Power — 4x3-5; Build Muscle — 4x10

Weighted Knee Jumps

• Assume kneeling position, holding med ball directly in front of chest
• Rock hips backward and extend knees and hips to jump up
• Land with soft knees and kneel on ground to return to starting position
• Repeat for specified reps

Sets/Reps: 4x2-3

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.