A Beginners Guide on How to Train for Wrestling

A Beginners Guide on How to Train for Wrestling

One thing that terrifies beginners is that they cannot train without a sparring partner. They think they will not be able to improve their skills without it.

Although, we cannot deny sparring with a partner polishes your technique and enhances your skills, and allows you to prevent mistakes.

Whereas, creating a solo workout routine to enhance your wrestling endurance is a way to lose your fear. In this guide we’ll discuss every crucial aspect with you, related to your workout routine for wrestling.

We will discuss the ways to improve your strength for wrestling, ranging from exercises to diet plans.

It contains a list of exercises and a complete guide for your wrestling training program.

What is Crucial to a Wrestler? 

Before getting on the way to other aspects it is way more likely for you to have some idea about the most important physical aspects.

In the further section, we’ll look after the fundamentals of wrestling workouts and what parts of your body need the most care.

Strength Training

Considerably, strength training is the most crucial aspect to focus on as a wrestler, as fighting rounds should be short and intense.

If you want to get your opponent to tap faster, train your muscles to strengthen them. It will help you to firm your grip around your opponent’s body. 

Putting on strength at the top does not make the endurance worthless, but it has to take a backseat to strengthen when assembling your workout regimen.

Strength training helps to eliminate your weaknesses and allows you to assist yourself by personalizing a workout routine.

To build explosive muscular power you need to maintain a strength training routine. Add high-intensity workouts to your routine to strengthen your muscles.

Cardio Exercise

It might surprise you that cardio is also integral for a wrestler, which is clearly defined and makes more sense after closer consideration.

Cardio is crucial in any physical activity as well as in wrestling. Especially, if you don’t want to fade out in the last several bouts.

Although cardio has a vital role in wrestling training as well, the intensity of cardio for wrestling is lower than any other physical activity.

You don’t run enough in your wrestling training session, but jogs and runs throughout the week would be effective and healthy. Cardio is nothing to be underestimated, it helps your overall performance as well.

Muscular Endurance

Considering the strength, the only way to win is the wrong idea. Muscular endurance allows you to fight multiple rounds and make victory your fortune.

You might’ve never heard of it, muscular endurance is the amount of force your muscles can exert over an extended period.

Imagine your muscle falling down halfway through a bout, you cannot afford to lose points because of it.

Training your muscles is crucial because they are the most essential part of your body, you cannot afford to ignore them untrained.

To get victorious you must improve your wrestling abilities, by gaining both strength and endurance.

Low-intensity workouts with higher reps are a good way to stay stuck to your endurance training. A lengthier workout will allow your muscles to produce a consistent level of force over a longer period of time.


Last but not least, the thing you will need to focus on to improve your wrestling performance is your flexibility.

Being more flexible allows you to make it out of your trickier holds that would otherwise have resulted in a tap-out. Besides these, there are many crucial reasons to make you stick to this discipline.

Being flexible in wrestling reduces the chances of injury to a minimum level. As more likely to the other sports, preventing injury is crucial because no wrestler would like to miss the seasonal tournaments.

There are many ways to make your flexibility possible, including performing static stretches, gymnastic, yoga, and much more.

Make sure you are performing your stretching exercises separately from the rest of your workout routine. Otherwise, it may end up pulling some muscle.

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Gym Workout Routine

What should be your gym workout routine that depends on your availability of free time for an effective workout?

Our recommendation is three days a week for gym workouts is more than enough along with the other exercise programs. Here are some exercises for you that will help you get strong and gain muscles.

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  • Wide pull-ups: 3 sets with maximum reps.
  • Deadlift: 5 sets with 5 reps each
  • Iso-Row: 3 sets of 8 reps on each side
  • Hammer Curls: 4 sets with 5 reps on each side


  • Iso-chest press: supersets 10/10, 8/8, 6/6, 4/4, 4/4
  • Standing Iso press: 3 sets of 8 reps each side
  • Barbell Shrugs: 5 sets with 10 reps
  • Bodyweight Skull crusher: 3 sets with maximum reps


  • Front Squat: 3 sets with 5 reps each
  • Split Squat: 4 sets with 10 reps on each side
  • Bodyweight Hamstring Bridge: 3 sets with 5 reps each
  • Barbell Rollouts: 3 sets with 10 reps each
  • Neck Plank: 3 sets of 10 second’s hold

The Right Workout Gear

Relying on other things like training and workout in wrestling, it is crucial to choose the right workout gear. Either, it can be your workout shorts, wrestling singlets, or rash guards.

What is the right workout gear? Perfect workout gear is, which provides:

  • Complete range of motion
  • Comfort
  • Durability
  • The air-passing system
  • Neither lost nor tight

The right workout gear never bothers you while training or fighting in the ring. Assemble all your workout gears and essentials in your workout bag so that you don’t forget or lose anything important related to your wrestling workout.

Should You Train in Your Gear?

As discussed above, some particular qualities have to be considered while choosing workout gear. Your workout gear should be sport-relevant.

It is not at all a good idea to train wrestling wearing your regular saggy shorts. That can be a hurdle for you and can disturb your movements by sticking to your knees.

A sports-relevant gear is a specific built product that has been produced by keeping in mind the nature of the particular sport.

For example, you cannot play football wearing wrestling shorts because football includes maximum running while wrestling has nothing with run statics.

That’s the reason behind manufacturing sports gear in a special design.

More Exercises Essential Gear


As it is acknowledged that the treadmill is the best equipment for excessive run statics.

A treadmill is an integral training machine for all sports. It provides you an efficient and easy way to improve your cardio performance.

Staying active and oxygenated is the prior thing for wrestling and keeping standing till the end of the fight.

Often jogging and running on the treadmill improves your overall health, wrestling performance and keeps you oxygenated throughout the fight. 


Another basic gear requirement for wrestling training is a set of weights. Weight lifting helps to improve both your strength and muscular endurance.


Our ambition is to guide you by providing all the necessary information for becoming the best wrestler you can be.

This guide ensures that you are getting the right training and keeping the right workout routine. A wrestler must choose the right workout gear that can never be the reason for his loss.

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