What’s the Ideal Training Schedule to Get Better at Wrestling?
If you’re a parent in Morris County with a young athlete dreaming of becoming a stronger wrestler, or an adult stepping back onto the mat after years away, you’re probably wondering how often someone really needs to train to improve. The tough part is that wrestling progress isn’t always linear. Kids burn out when they train too much, adults get frustrated when they feel stuck, and beginners everywhere worry they’re “behind” because others seem to be progressing faster.
At Morris County Wrestling & Martial Arts in Randolph, we help wrestlers at every level build real skills through smart training plans tailored to their age, goals, and experience. No guesswork. No confusion. Just proven, structured wrestling development grounded in years of coaching and competition.
How Often Should You Train to Get Better at Wrestling?
There’s no single perfect weekly number for everyone. The right frequency depends on your age, goals, conditioning, and experience level. But there are clear guidelines you can follow to improve faster while avoiding burnout or injury.
Let’s break it down using what top programs, college coaches, and national training centers recommend, then compare it to how we structure things at our Randolph academy.
Recommended Wrestling Training Frequency by Level
Beginners (Kids, Teens, and Adults New to Wrestling)
2–3 sessions per week is ideal.
Beginners make the fastest progress when they get consistent repetition without overwhelming their bodies or minds. Learning stance, motion, sprawls, takedowns, and basic escapes takes time, and rest days are part of the process.
At MCWMA, most new wrestlers in Randolph, Dover, Morristown, and Rockaway start with:
- 2 technique-focused classes
- 1 optional drilling or conditioning session
This gives them structure without pressure.
Intermediate Wrestlers (With 1–3 Years of Experience)
3–4 sessions per week is the sweet spot.
At this stage, athletes need:
- More drilling
- Small-group live wrestling
- Increasing strength + conditioning
- Better mat IQ
Consistency matters more than intensity here. Many Morris County wrestlers improve quickly when they add one strength session per week, especially teens who are still developing.
Competitive / Advanced Wrestlers
5–6 days per week, sometimes with two-a-day practices in season.
This mirrors what elite clubs and college athletes do:
- Morning conditioning or strength
- Evening technical + live sessions
- Extra drilling leading up to tournaments
But advanced athletes must still schedule recovery. Training hard without rest leads to overuse injuries, sloppy technique, and mental fatigue.
Our advanced athletes at MCWMA follow structured cycles so they peak at the right time.
What About Adults Training for Fitness or BJJ Cross-Training?
Not everyone is on a competitive track. For fitness-focused adults or those adding wrestling to BJJ or MMA, 2–3 days per week works extremely well. Enough to build real takedown skill and conditioning, not enough to overtax joints or cause nagging injuries.
We see a lot of adults in Morris County who:
- Train BJJ 2–4 days/week
- Add wrestling 1–2 days/week.
- Boost takedown confidence for competitions
This balanced approach is sustainable and effective.
How Long Does It Take to Get Good at Wrestling?
Most beginners can see major progress in 3–6 months with consistent training. Becoming “good” (solid fundamentals, confidence in live wrestling, good conditioning) often takes 1–2 years depending on frequency and effort.
A lot of local parents are surprised at how quickly their kids develop once they get quality coaching, especially compared to school-only programs.
Is Wrestling Twice a Week Enough? (PAA-Aligned)
Yes, if you’re a beginner or cross-training athlete.
Twice a week is enough to:
- Build fundamentals
- Stay consistent
- Improve conditioning
- Avoid burnout
But for kids aiming for competitive success or athletes preparing for tournaments, 3–5 days weekly is more appropriate.
The Most Important Factor: Quality Over Quantity
You can train six days a week, but if the instruction is poor, the drilling isn’t productive, or the room is chaotic, progress slows. On the flip side? Even two great sessions per week with structured coaching can transform a wrestler.
At MCWMA, sessions are intentionally designed so every athlete gets:
- Live situational rounds
- Focused technique blocks
- Drilling with purpose
- Coaching corrections (Mike & Vic are hands-on with every group)
It’s the combination of intentional coaching and consistent reps that drives real improvement.
Signs You’re Ready to Increase Training Frequency
You should bump up training when you notice:
- You’re recovering quickly after practice.
- Your technique feels smoother.
- You’re hungry to learn more.
- Your conditioning improves.
Parents often tell us, “My kid is asking to come more often.” That’s usually the sign.
Signs You’re Training Too Much
Overtraining happens quietly. Watch for:
- Persistent soreness.
- Decreased motivation.
- Dropping performance.
- Trouble sleeping.
- Repeated injuries.
Burnout is common when kids jump from 2 to 6 days a week too quickly or bounce between multiple clubs. We help families in Morris County build training plans that avoid this.
Strength Training vs. Mat Training: How to Fit Both in
For teens and adults, wrestling alone isn’t enough. Strength training enhances:
- Explosiveness
- Grip strength
- Balance
- Injury prevention
General guidelines:
2–3 strength sessions per week, balanced with mat time. This is why many advanced wrestlers train twice a day.
How We Structure Training at MCWMA
Unlike many “big box” programs, our father-son coaching team doesn’t just run athletes through routines. Students work directly with Mike & Vic Amada, who grew up competing and coaching in Morris County.
At our Randolph facility, we structure wrestling development with:
- Skill-appropriate classes
- Guided drilling
- Live rounds
- One-on-one correction
- Clear progression plans
Parents appreciate that we don’t oversell intensity. Beginners aren’t treated like college athletes. Advanced kids aren’t stuck doing basics all season. Everyone gets what they need.
How often you should train to get better at wrestling depends on your level, but consistent, structured training is what accelerates real progress. Whether you’re just getting started or chasing competitive goals, our coaching team in Randolph is here to help you train smarter, stay motivated, and develop as a wrestler.
If you or your child is ready to take the next step, reach out anytime. We’re always happy to talk about training plans.
For more information, call: (973) 713-3556 or email mcwandma@gmail.com.
