Boost Wrestling Performance with These Cardio Training Exercises
Wrestling is a challenging sport and a form of martial arts that demands discipline, stamina, mental toughness, and executing the right technique. Physical fitness is of the utmost importance for any wrestler to be on top of his game. Building physical fitness is a gradual process and is usually attained by consistently doing a combination of exercises. Cardio training is an important component of any exercise regimen; it lays the foundation for physical fitness and enhances endurance and stamina.
Wrestlers need to maintain high levels of energy throughout a wrestling match to outlast their opponent and deliver the last blow. This can only be achieved by following a well-planned cardio training regimen specifically designed for wrestlers. In this article, we will explore the most effective cardiovascular exercises that should be a part of every wrestler’s training program.
Cardio Workout Plan for Wrestlers
- Cardio exercises yield the best results with a combination of high-intensity, high-impact, and low-intensity, high-impact exercises. Cardiovascular exercises get the heart pumping, and to determine the effectiveness of the exercise, the heart rate should be monitored continuously. Based on how much the heart rate is increased, cardiovascular exercises are categorized as aerobic and anaerobic. A well-structured cardio training program should include a mix of aerobic and anaerobic exercises like the following:
Aerobic Training
- During aerobic training, the heart should work at 50-80% of its maximum capacity. Examples of aerobic training include skipping rope for 5-10 minutes or 20-30 minutes of continuous running or cycling. With consistent training, the body is able to exercise more vigorously for extended periods.
Anaerobic Training
- During anaerobic training, the heart works at 80-90% of its maximum capacity. Anaerobic exercises are intense bursts of activity that require high power and energy. Wrestlers should begin with 30-second sprints of High-intensity interval training followed by a 30-second cooling-down session. Anaerobic training should be carried out for 10-15 minutes.
Best Wrestling Cardio Exercises
Listed below are top wrestling cardio exercises to build strength, agility, endurance, and stamina.
Sprints
- Run/jog at your top speed for a 100 to 200-meter patch. Rest for 10-15 seconds and repeat. Sprinting prepares the body for intense bursts of energy needed during wrestling.
Burpees
- Burpees are a full-body exercise that uses multiple muscles in a short period. Perform 10-15 reps of burpees for 3 sets. Burpees build stamina and strength to execute explosive movements in wrestling.
Interval Training
- For interval training, perform high-intensity exercises such as jump rope, pull-ups, push-ups, lunges with weights, dumbbell squats, and burpees for a short amount of time. The high-intensity interval should be followed by 30-60 seconds of active rest, such as easy walking. Depending on your stamina, the high-intensity interval can last between 30 and 120 seconds. Perform interval training for 20-30 minutes altogether.
Agility Ladder Drills
- Agility ladders are fitness and balance equipment used for performing different agility drills. Agility drills are a type of High-Intensity Functional Training (HIFT) exercise that enhances agility, footwork, coordination, focus, strength, and stamina. Wrestlers should be quick on their feet if they want to escape the opponent’s moves.
Agility ladder drills can be performed in multiple ways. One step, side step, single leg shuffle, in and out, back and forth, and cross-over are some creative ways to use an agility ladder.
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.