Wrestling is one interesting sport and hobby. It is also a very effective way of keeping your body fit and strong. If you want to learn wrestling for whatever purpose, you should first start with various wrestling training and workout routines. Wrestling is a contact sport which means that you need strength and muscle endurance.
The exercises involved in making your body wrestling ready are geared toward making your muscles strong, tolerant to pain and strain as well as enduring. While some sport may only require strength for a specific body part, wrestling demands that your entire body will be ready for the match.
Don’t forget your mind and focus too. So if you are ready to become a pro-wrestler or to do it out of fun, here are some amateur and pro wrestling training exercises and workouts that you should also try:
Wrestling Strength Training For The Entire Body
As a contact sport, you need a lot of strength for wrestling. Not just your arms and biceps, your entire body must be developed with strength through various training routines such as:
Calisthenics – Make calisthenics your warm up routine. What’s best with them is you don’t need any wrestling training equipment to perform them with. You can do calisthenics even when you are not in the gym or training facility.
The only downside is that they can get boring. However, they are perfect in building stamina, flexibility, endurance and muscle power. Exercises that belong to calisthenics are leg raises, pushups, curl ups, lunges, squats, dips, kicks and planks. They can be effective even for weight loss routines.
Weight Training – Lifting weights is probably the best routine for a wrestler to build and strengthen muscles. It is also a good arm wrestling training as it can strain the arm muscles. It is important to note that when lifting weights, you should not focus only on your capacity but also on your consistency.
The key is to lift weights that are continually challenging for you on a regular basis. Lifting weights you struggle with once in a while will bulk up your muscles which can kick you out of your preferred class. Maintain a healthy weight and size when training for wrestling. Wrestling training equipment highly required for weight lifting are kettlebells, dumb bells and barbells.
Doing them in sets of 10 to 12 or 15 to 30 repetitions will condition various muscle groups instead of just one group you train for. The weight should be 50% to 70% of your capacity to build endurance, strength and power for your muscles and entire body.
Hip And Leg Strength Training – There should also be exercises dedicated solely to the hips and legs. Hip and leg strength in wrestling means more takedowns, less likelihood of having injuries and flexibility to easily escape. The best hip and leg strength training are the following:
Power Cleans – To execute a power clean, you will need a barbell which you will use to enhance muscle strength specifically on your legs. How to do it: (1) Stand straight with the barbell on the floor. (2) Pick the weights, extend the hips or slightly stand on your toes and get into a shrug to be able to drop under the bar while shooting the weight just right above the elbows. (3) Drop to a partial squat and drop the weights.
Partner Jump Splits Resistance Band Workout – You will need a resistance band a partner to be able to do this exercise. How to do it: (1) Get within the loop and position the band on your waists straining against each other. (2) With your hands on your waists while securing the band is tight, jump and drop on a half split/lunge. (3) Do repeatedly or after a few minutes then let your partner have his turn while you stand and strain the band. This will give you some time to recover.
Lunge Twists With Weights – This exercise will not only improve leg muscles but also those of the arms, chests, stomach and many more. To be able to properly execute this routine, you will need to have a 5-pound weight or any weight you are comfortable with. Make sure the weight is manageable as the exercise may strain your lumbar spine. You can even use a ball. How to do it: (1) Get into a lunge position with your right knee bending 90 degrees in front of you. (2) Hold a weight or ball with both your hands while your arms are fully extended forward. (3) Twist your arms straight to your right side. (4) Stand back up and prepare to go into a lunge, this time with your left knee bending 90 degrees forward. (5) Repeat step 2. (6) Twist your arms to your left side. You can do this for several minutes or from 16 to 32 counts.
Pulling Strength Training – You may have observed that a lot of exercises for wrestling involve pushing like pushups and lifting weights. While they are great in increasing muscle mass, strength and endurance, they are not very practical when it comes to the actual wrestling match. You need more pulling strength in the ring to tackle the opponent, pin or take him down and get into a good position. To improve pulling strength, the following exercises are highly advised:
Lat Pull Down – The Lat Pull Down exercise will greatly enhance the strength of your biceps, shoulders, back, chests as well as your midsection. You will need a lat pull down equipment loaded with a weight you are comfortable pulling. How to do it: (1) Sit comfortably in front of the equipment. (2) Grab both ends of the equipment with your hands in a firm grip. (3) Pull the weight with your body slightly jerking backward while you look straight at the ceiling. Land the bar on the V of your neck and release the weight by raising both your arms.
Dumb Bells Hammer Curls – This exercise will engage your biceps the entire time and enhance arm muscle endurance and strength. You will need dumb bells loaded with weights you are comfortable with. You can consistently increase the weights if you want strength improvement or just do more reps for endurance. How to do it: (1) Stand with your feet slightly apart. (2) Grab two dumb bells from both your sides. (3) Hold the dumb bells with your arms not fully relaxed but slightly in front of your hips. (4) Pull up until your arms make a slightly more than 90 degree angle. (5) Bring your arms down but not fully relaxed. Keep them just in front of your hips making sure your arms are engaged the entire time you are doing the exercise.