Essential Steps: How To Train For Wrestling as a Beginner
Wrestling is a combat sport and a form of martial art that requires strength, endurance, stamina, and flexibility. Seasoned wrestlers have superior muscular strength to produce blast impulses or bouts of energy in a short time to knock out their opponents. Likewise, wrestlers also train to build stamina so they can perform powerful movements for the entire duration of the match. Time and practice enable wrestlers to hold onto 50% of their physical strength for later rounds of the match.
Wrestlers undergo rigorous training to build brute strength that allows them to deliver powerful punches, kicks, ankle lock attacks, single-leg takedowns, arm drags, etc. As a beginner, you need to focus on a combination of exercises to get into good shape and form. Listed below are some must-do exercises for every wrestling beginner.
Strength Training
Strength training increases muscular strength, endurance, and bone density. Simply put, a well-built wrestler has more brute power to bring down his opponent. Beginners should focus on the following strength training exercises:
- For a full-body workout, perform 15-20 reps of compound lift exercises such as squats, deadlifts, and power cleans three times a week.
- Use your body weight to gain functional strength. Functional strength exercises include pushups, pull-ups, and dips.
- Enhance core strength by performing Russian twists, planks, and leg raises. As a beginner, perform these exercises for 30 seconds minimum and slowly increase the duration. Core exercises help with balance and strength.
Cardiovascular Exercise
- A strong heart allows high levels of maximal oxygen consumption (VO2 max), giving your body strength and endurance to wrestle for longer periods. Cardiovascular exercises strengthen your heart and improve overall fitness. Incorporate moderate-intensity cardiovascular exercises such as running, jogging, swimming, rowing, skipping rope, boxing, or power walking into your fitness program.
Unlike other sports, wrestling does not require intensive cardio sessions. Usually two sessions of moderate-intensity cardio sessions each week will keep you fit for your wrestling matches.
Muscular Endurance Exercises
Muscular endurance can be defined as the muscle’s capacity to exert force over a lengthy period. Certain exercises increase the muscles’ ability to work for an extended period. Muscular endurance, combined with strength, allows wrestlers to fight multiple rounds without feeling exhausted. Regularly performing bodyweight exercises increases muscular endurance over time, enabling your muscles to exert power for a longer time.
For optimal results, perform the following exercises 2-3 times a week on non-consecutive days:
- Different variations of plank such as high plank, reverse plank, side plank, single-leg plank, side plank rotation.
- Perform regular bodyweight squats without adding extra weight. Try different variations of squats, such as jump squats, sumo squats, split squats, single-leg squats, and regular squats.
- Walking lunges.
- Different variations of pushups.
- Crunches for building core strength.
Perform three sets with 10-25 repetitions. Allow 2-5 minutes rest in between sets. Start slow and increase the length of the workout.
Flexibility
Flexibility is defined as the unrestricted and pain-free movement of muscles, joints, and connective tissues. Enhanced flexibility allows wrestlers to free themselves from their opponent’s trickier holds. A flexible body is less prone to injuries from falls and impacts. Therefore, improving body flexibility should be one of the primary goals of wrestling training.
To improve flexibility, wrestlers should perform yoga, dynamic stretches, and static stretches. Dynamic stretches include:
- Walking lunges
- Sumo squats
- Arm swings
- Power skips
- Tuck jumps
Static stretches include:
- abdominal stretch with a twist
- hamstring stretch
- hip flexor stretch
- bench chest stretch
- child’s pose
Stretching exercises should be performed at the beginning and end of performance practice.
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.
