The above was taken from the Kempenfelt Atheltic Club website! Wrestlers need to be strong, athletic and conditioned to succeed. It is a very demanding sport. Much like other combat sports, but for wrestlers there is no lag time as opposed to boxing or MMA (I’m not saying those two are easier by any means).
Let me explain. When striking is an option as in Boxing, Martial Arts, MMA ect.. If it’s landed, your opponent may slow down, get stunned (temporarily disabled), or stop fighting back all together via Knockout or TKO. Even a body shot can severely impact the direction of the bout. This is a huge advantage as opposed to struggling on the matt and taking down your opponent. Wrestling is tough – period.
So my friend Zach Even Esh – founder of the Underground Strength Gym in NJ trains wrestlers and posted a pretty kick ass workout for high school wrestlers. This will mimic a match, demanding strength, tension control, work capacity and mental toughness. My workout below is similar to Coach Zach’s but with my little spin on it. Even if you’re not a wrestler, this can be a huge strength & conditioning challenge for all athletes. Give it a whirl!!
Warm Up with light joint mobility (any individual issues should take priority)
- push ups
- pulls (chins or TRX)
*30 secs each exercise and select a challenging variation that will serve a benefit and improve movement quality X 2- 3 rounds*
Using an odd object (stone, sandbag or keg) it must be heavy enough to challenge you but also provide the suggested work load.
Skipping for 1 min (45 sec medium pace/15 sec hard pace) double unders ect)
- Stone Shoulder – walk 50 feet then floor it
- Stone Shoulder opposite side – “same as above”
- Jumping Jacks 20
Rest 1 min and repeat 4 – 5 times
EARN YOUR STRENGTH – SCSC