Wrestling Weight Training Programs

Wrestling Training Programs Require A Variety of Training Methods for Optimal Performance Preparation

Well trained wrestlers are some of the most-fit athletes on the planet.


I don't mean the "professional" wrestling type (WWE), I mean the amateur, Olympic, Collegiate, High School and other youth wrestlers throughout the world who train vigorously to better compete against any opponent.


Competitive wrestlers need to be able to exert maximal efforts in power, strength, speed, balance, flexibility, and endurance...


They need to be fast and strong, and slow and strong (think: pulling an opponent's leg towards you against his resistance--usually happens slowly, with a fight or struggle)...


They need to be trained using the three different muscle actions: concentric (muscle shortening during contraction), eccentric (muscle lengthening), and isometric (muscle contracts, but doesn't change length, like a pause against resistance.


Wrestlers also need to be well conditioned, lean (low bodyfat), and mentally tough to withstand grueling workouts and intense drilling sessions.


It is not uncommon to have elite wrestlers who can exert maximal effort at high intensities for the duration of the entire match, with little break...


This is a sign of a finely tuned machine...the human body at its best.


Like other programs for athletes, wrestling weight training programs should be specific to each athlete and attempt to correct any detected imbalances (as detected in a performance evaluation), address stability, mobility, flexibility, strength, power, speed, and endurance.


Wrestlers can train to put weight on, and then to lose weight all in the same year, which requires highly specialized programs and careful nutritional guidance--otherwise, the wrestler will lose too much strength the weight comes off.


Some types of training that are effective for wrestlers are:

As with training for any sport, it is important to know many different methods, and when to use each one specific to the goals and progress of each athlete.


Wrestling training needs to be intense to better prepare the wrestler for the high intensity of the sport.


Conditioning for wrestling should consist of live wrestling or technique/situation drilling, running, biking, jumping rope, and additional exercises such as flipping tires, metabolic conditioning complexes in the weight room, sled pushing or pulling/dragging, rope battling, etc.


In order to get a deep understanding of what the sport of wrestling demands out of the human body to be successful, take a quick look at the demands and training recommendations of the sport of wrestling.


Or, if you just want to see some sample wrestling weight training programs, check them out below--with videos and articles about training for wrestling.


For more specific wrestling weight training programs, please visit our products section, or Contact Us about programs in our local training area.