The Wrestler Workout Guide

A strength training program for the wrestling off-season

Wrestlers are notorious for their insane dedication to their sport. In the off-season, wrestlers spend hours upon hours on the mat at their schools and clubs perfecting their craft. This dedication to their technique during the off-season can provide remarkable results in their season. These off-season programs though, in many instances, are missing a key ingredient: strength training.

Wrestlers believe that, if they’re consistently practicing their sport (mat work) and conditioning (mostly long distance running), they’ll maximize their mat performance. In actuality, they’re missing out on all that strength training has to offer. Through combining their technique training with the proper strength and power training, wrestlers will experience the performance gains they’re in pursuit of.

The wrestling program below is designed to yield more powerful takedowns, easier extraction from bad positions, enhanced strength for opponent control, and improved work capacity to dominate all six minutes.

Note: exercises with the same number are meant to be done as a superset.

Wrestling Off-Season Training Template

Day 1
1) Explosive Medicine Ball Throws
2a) Max Effort Upper Body Push
2b) Jump
3a) Upper Body Pull
3b) Upper Body Push
4a) Grip
4b) Core (Flexion)
5) Metabolic Conditioning

Day 2
1) Explosive DB Olympic Lift
2a) Max Effort Lower Body Push
2b) Explosive Upper Body Movement
3a) Lower Body Hip/Pull
3b) Upper Body Pull
4a) Neck
4b) Core (Anti-Extension)
5) Weighted Carry

Day 3
1) Explosive Odd Object Lift
2a) Submax-Effort Lower Body Push
2b) Max Effort Upper Body Pull
3a) Single Leg Hip/Pull
3b) Upper Body Push
4a) Core (Anti-Rotation)
4b) Grip
5) Competition Finisher

Sample Wrestling Training Program

Day 1
1) Med Ball Scoop Throw for height – 4x5
2a) Overhead Press – 5x3
2b) Broad Jump – 5x3
3a) Chin Up (add resistance if necessary) – 4x5-8
3b) Blast Strap Push Up (add resistance if necessary) – 4x5-8
4a) Plate Pinch – 2xmax time
4b) Hanging Knee Raise – 2x8-12
5) Metabolic Conditioning building up to wrestling specific work/rest interval

Day 2
1) 1 Arm DB Snatch – 4x3/3
2a) Zercher Squat – 5x3
2b) Clapping/Plyo Push Up – 5x5
3a) RDL – 3x5
3b) Facepull – 3x8-15
4a) Rooney Band Posterior Chain Extension – 2x15
4b) Stability Ball Rollout – 2x6-10
5) Kettlebell Rack Walks – 2xmax distance

Day 3
1) Sandbag Shouldering – 4x3/3
2a) Rack Postion Reverse Lunge – 5x5/5
2b) Max Weighted Chin – 5x3
3a) Single Leg Band Hip Thrust – 3x8/8
3b) DB Floor Press – 3x6/6
4a) Pallof Anti-Rotation Hold – 2x30s/30s
4b) Towel Flex Arm Hangs 2x30s
5) Competition Finisher

A few template notes:

1. Keep the volume low.
You want to stay below 30 reps of a given exercise to develop bone-crushing strength, while keeping bodyweight in check.

2. Pick up the pace!
We can develop a solid base of conditioning using minimal rest periods between sets. It’s why we pair upper-body push exercises and lower-body pull exercises (and vice versa) to keep moving while still recovering between sets.

3. Strength Training is Complementary
Wrestlers will be wrestling multiple days per week, which is great conditioning in itself. So, your concentration with your training should be on building strength and power, while complimenting your conditioning. If your concentration is on conditioning, then all you’ll get is a slow, weak, very well conditioned wrester – not a successful combination. Build strength!

4. Train grip and neck everyday!
Perform a variety of neck exercises in your warm-up, and finish with some type of grip training every training session. A strong neck and a strong grip are musts for a successful wrestler.

5. Use Wrestling Specific Exercises
Use sandbags, rack and zercher positions, and other odd objects for exercises, so that you “wrestle” to stabilize the weight. It also puts you in less than optimal positions that you need to get out of to finish the exercise. For example, choose sandbag zercher reverse lunges instead of holding dumbbells.

Follow this template and tips, and you will build a dominating combination of strength and power. Your newly built strength/power combined with your diligence on the mat will get you that much closer to unbeatable. For more information or any questions, please email me at flahivetraining@gmail.com.