Mastering Wrestling Off-Season Training
Wrestling is a challenging sport that requires discipline, hard work, good strategy, and continuous skill refinement. A good wrestler worth his salt does not rest during the off-season; rather, he sees it as an opportunity to hone his skills, build strength and stamina, and be in the best form for coming matches.
The best wrestlers are exceptionally hardworking. They follow a well-thought-out training program during the off-season, which helps them excel in the ring. In this article, we have listed the best workout routine to follow during off season. Follow these expert-recommended tips to maximize your growth and outdo your opponent on the mat.
Best Workouts for the Wrestling Off-Season
During the off-season, focus on the following workouts to develop skill, stamina, endurance, and strength.
Strength Training
- Focus on improving your functional strength by performing compound exercises such as squats, deadlifts, rows, farmer’s walks, and bench presses. Compound exercises use multiple muscle groups simultaneously and enhance balance and coordination — two key assets for any wrestler.
Refining Wrestling Technique
- Wrestling is a sport with unique moves and techniques. During the off-season, refine your wrestling skills and technique. Practice classic wrestling moves such as takedowns, reversals, escapes, half Nelson, press, pinning combinations, spine busters, headlocks, and sprawls. Train with experienced coaches to improve the execution of wrestling moves and techniques.
Conditioning
- Cardiovascular fitness is relatively easier to build. However, constant exercise is necessary to maintain baseline fitness. Perform low-intensity and high-intensity conditioning exercises twice a week, with a two-day gap between each session. Run for long distances or perform high-intensity interval training (HIIT) that works your heart up to 80-90% of its capacity.
Conditioning enhances your stamina and allows you to stay in the ring for a longer time without losing strength.
Flexibility
- Flexibility is the measure of movement that occurs at a joint. Wrestlers perform unusual movements that require relative flexibility. Without flexibility, wrestlers have difficulty performing explosive moves, and the risk of injury increases. Seamless movement of the lower body is especially critical for wrestling.
There are two components of flexibility: static and dynamic. To improve flexibility, perform static and dynamic stretches post-workout. Stretching improves the range of motion and enhances flexibility. It also helps in muscle recovery and prevents the accumulation of lactic acid.
Alongside stretches, incorporate a few sessions of yoga into your workout routine. Perform exercises such as ladder drills and cone drills for improved agility.
Off-Season Wrestling Workout Routine
Phase 1 (Weeks 1-4)
- Phase 1 starts right after an active wrestling season. During this phase, the focus should be on recovering and relaxing mentally and physically. Therefore, during the first month of the off-season, focus on low-intensity exercise two to three days a week. This will ensure you don’t lose the momentum while also avoiding overtraining.
The other four to five days can be dedicated to fun activities such as swimming, hiking, football, basketball, soccer, biking, etc. This structure will help you relax and prepare for the more rigorous phase 2.
Phase 1 (Weeks 5-12)
- After a month has passed, it is time to get into action. During this general preparatory phase, focus on functional training, gaining strength, and building muscle. This phase prepares athletes for advanced training in phase two of the off-season. Train for three to four days during this phase.
Phase 2 (Weeks 13-20)
- During this phase, focus on performing advanced exercises such as hang power clean, dumbbell setup, back squat, cable or band press, towel pull-ups, med ball slams, etc. Train for three to four days and rest in between.
Morris County Wrestling & Martial Arts is a premier family-owned wrestling and martial arts facility. We attract top-level talent and train them to become the best wrestlers. At our facility, you will be guided and trained by nationally recognized wrestlers such as Mike and Vic Amada and many more.
We are located in Randolph, New Jersey. For more information, call us at (973) 713-3556 or visit our website.
