Some of the essential pro wrestling workouts are strength and conditioning exercises, while others are related to pro wrestling technique. A good pro wrestler spends a couple hours a day working on technique so that he and his opponent will not get seriously injured during a match. Use these pro wrestling workouts as the cornerstone of your pro wrestling workout routine.
- Chin Pulls. There are two things that are extremely important in pro wrestling; upper-body strength and good cardio-vascular. The best pro wrestling workout for upper-body strength are chin pulls. These can be done with an exercise machine using the overhead bar that can be pulled under your chin, or you can set up an area in your home to do chin-ups.
- Road Work. In order to be able to concentrate throughout a match and prevent serious injury, a wrestler needs to be in good cardio-vascular shape. The best way to get your cardio in is road work. It can be done by jogging, bicycling or on the treadmill in a gym. It is essential that you build up your cardio because pro wrestling matches last for much longer than Greco-Roman matches, and that transition can be difficult for some athletes.
- Arm Strength. While it is important to keep your legs strong, it can be difficult to maintain the arm strength you need to succeed in pro wrestling. Imagine wrestling someone for an hour and then needing to find the strength to do a full body press for the win. The best pro wrestling workout for arm strength is lifting weights with your arms extended. Place your arms at your sides with a similar weight in each arm. Slowly lift your right arm, hold it extended and then slowly lower it. Then do the left arm. You will feel the burn, but after a few months of these exercises you will also start to feel the strength in your arms when you need it late in a match.
- Falling. To prevent injury, a pro wrestler needs to know how to fall. It also helps to spend time getting used to falling flat on the mat with your back, and making it look good. Stand in the middle of the practice ring with your arms at your side. In one motion, lift your arms out in front of you, bend your knees and then lift yourself so that you fall flat on your back. It takes practice to do it right, and it also takes practice to do it without hitting your head on the mat as well.
- Running and Falling. Running and falling happens when you are getting thrown off the ropes and the clothes-lined by your opponent in the middle of the ring. This is different from simple falling because the added momentum of running makes it extremely difficult to prevent your head from hitting the mat. Start off slowly by taking two or three steps and then employing the techniques you learned in the previous exercise to fall to your back. As you get better at it, start to increase your speed. Once you are feeling confident, start throwing yourself off the ropes and landing in the middle of the ring on your back. You will find that much of the work involved in beating an opponent actually comes from the opponent himself.