What Your Wrestling Workout Needs | STACK

What Your Wrestling Workout Needs

October 3, 2012 | Douglas Scott

Must See Wrestling Videos

Between weigh-ins and weight classes, wrestling requires athletes to be extremely disciplined and "in tune" with their bodies. However, many wrestlers struggle with designing productive wrestling workout routines.

Many productive workout combinations exist for aspiring wrestlers, and tailoring one for your individual needs is not complicated if you follow some basic guidelines.

Wrestling Workout Guidelines

Full-Body Strength

To excel, wrestling requires a high level of muscular fitness. Be sure to include exercises for the neck, hips, legs, chest, shoulders, upper back, midsection and grip/arms.

Specific Conditioning

Wrestling is an extremely demanding sport, so high levels of aerobic and anaerobic fitness are required for success. Although "live wrestling" is the best way to condition yourself, make sure to perform a variety of both steady state and interval workouts.

Progressive Overload

"Working up a sweat" is not enough. Regardless of the workout, as a high level athlete striving for success, you should always try to lift more weight or perform more repetitions every time you hit the gym. In conditioning workouts, increase the distance covered in a given time or reduce rest intervals between sprints.


Wrestlers are accustomed to strenuous practices, grueling conditioning workouts and intense strength training sessions. Be cautious though. It's important to allow for recovery. The key point is this: if your goal is to become stronger and more physically fit, you must allow for recovery. Regardless of your level of dedication, your body does not become stronger while you are training. That happens in the days between training sessions when your muscles repair themselves. Too much activity can hinder the process.


Sample Wrestling Workout

This sample workout represents a week of off-season training for a competitive wrestler. If you are consistent with your training and always strive for improvement, you will be ready for the season and your opponents will have their hands full.

Strength Training

Conditioning Workout # 1

Three-mile timed run: perform this workout once each week. Map out a three-mile loop and try to better your time.

Conditioning Workout # 2

10 x 400 meter intervals: on the track, sprint 400 meters (one lap). Rest one minute and repeat.

Conditioning Workout # 3

30-minute easy jog: this is a recovery workout. Just set a timer and stay moving for 30 minutes at an easy pace.

Douglas Scott
- Douglas Scott, CSCS, has been a member of the faculty at Pingry School (Martinsville, N.J.) since 1999, serving both as a teacher and coach. Currently...
Douglas Scott
- Douglas Scott, CSCS, has been a member of the faculty at Pingry School (Martinsville, N.J.) since 1999, serving both as a teacher and coach. Currently...
More Cool Stuff You'll Like

Bilateral or Unilateral Exercises: Which Are Better?

Unilateral Exercises I find it slightly humorous how things go in phases so much when it comes to strength training and conditioning. It seems that a...

Wrestlers Need Aerobics, Too

Strengthen Your Core With Advanced Plate Push-Outs

The Softball Dugout Workout

Get More Explosive With James Harden's Workout

How to Build Back Strength for Wrestling

Movie Preview:

5 Exercises to Keep Your Shoulders Healthy All Season Long

Summer Mental Training Plan for Wrestling

Build Hockey Speed and Power with the Hang Clean

2014 Summer Training Guide: Wrestling

Female Athletes: 4 Ways to Test if Your Knees Are Durable

The 4 Rules of Bulking Up

Build Explosive Hips to Jump Higher

3 Loading Schemes to Build Muscle Size

Why You're Not Reaching Your Strength and Speed Potential

Agility Development With Wyoming Wrestling

Wrestling Summer Training Guide 2013

Hanley Ramirez's Overhead Tire Pull

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

James Harrison's Physioball Side-to-Side Bridge

Breathing Exercises to Strengthen Your Lifts

3 Simple Tips to Deadlift More Weight

Why One Bench Press Is Not Enough

Why Bear Crawls Are All the Rage Right Now

Improve Your Durability With 3 BOSU Exercises

Plyo Work with Olympic Wrestler Andy Hrovat

How to Get Fit Like a Marine

The Hardest Plank of All Time

STACK Roundup on WWE '12

Wrestling Conditioning Training For Maximum Endurance

Why the Dead Bug Is Changing Core Training

3D Triceps Workout: 3 Exercises for Huge Arms

Get Tougher With Skylar Diggins' Bodyweight Workout

Wrestling Exercises to Develop a Huge Neck

Develop a Bulletproof Core With Advanced Barbell Rollouts

Speed Endurance From Iowa State Wrestling

4 Tips to Rebuild Your Body When Your Performance Suffers

Develop Speed With a Power Bag Workout

One-Legged NCAA Wrestler Wins the Weekend

The 12 Best RDL Variations

Build Toughness With This Weight Vest Basketball Workout

4 Strength Exercises for Female Athletes

Should You Train for Absolute or Explosive Strength?

Shoulder Flexibility for Wrestlers

U.S. Olympic Coach to Wrestlers:

7 Tips to Master Single-Leg Exercises

Diet for Wrestlers: 5 Tips to Lose Weight Safely

Man Does 4,300 Pull-Ups in One Day

3 Tips to Maximize Your Off-Season Baseball Training

How to Train During Your Hockey Season

Cutting Weight for Wrestling: 3-Step Sodium Strategy

Indiana Wrestling Interval Training

Do Your First Deadlift

Sumo Deadlift for Football Strength

The Upper-Body Endurance Combo Workout

Baseball Workout for Power Hitting

Old Dominion Wrestling Speed Sprint Drill

Build Rock Solid Glutes With This 30-Day Workout Plan

Hockey Training Designed Specifically for Goalies

Why Jordan Burroughs Can't Lose

4 Easy Fixes for Your Bench Press Routine

Cognitive Conditioning With Cornell Wrestling

3 Athletic Arm Exercises for Big Guns

Wrestlers: Study Examines Effect of Rapid Weight Loss

What Your Wrestling Workout Needs

How Wrestlers Can Get Strong

How to Set Goals for a Successful Wrestling Season