Solo Wrestling Workouts For Beginners

Solo wrestling workouts for beginners are an important part of your wrestling training when you’re first starting out. Whether you’ve just recently joined a team or haven’t even thought that far ahead, you might not have a partner that you can train and workout with. This means that you will have to take advantage of some solo wrestling workouts that help take beginners to the next level.

1. Build your strength. One of the most important wrestling  workouts for beginners is strength training. This means you will have to hit the gym. Exercises that work your upper body, such as push-ups, pull-ups and barbell exercises, are especially important. Try to work on strength training at least three to four times a week when you’re starting your solo wrestling workout.
2. Work on your power. Increasing your power will go a long way in improving your wrestling skills, and it’s most often used when you’re in a submissive position and need to switch back to a dominant position. For example, if your opponent has you on the mat during a match, you can use your power training to burst back up and overpower him. The power workout should consist of lying on the mat, as if you’re being overtaken, then as fast as you can, jump up from the mat and get to your feet. As you practice, start holding weights in your hand, such as a medicine ball, to help build even more power.
3. Get your movements down with footwork drills. Assume a wrestling stance on the mat. This means your feet should be a little further than shoulder width apart and your knees should be slightly bent. Keep your elbows in and your head up. Find your balance and tighten the muscles in your back and shoulders. Now, move around the mat, maintaining this footwork. Move in all directions, as if an opponent were provoking you. It will improve your footwork during a wrestling match.
4. Go through the motions. Your solo wrestling workout can include wrestling drills and moves, as if you had a partner. For example, if you’re practicing your single leg takedown move, get into your wrestling stance. Envision your opponent in front of you. Drop quickly to the mat and push into his abdomen. Then, reach for the back of his knee and pull forward to take him down. All of these movement are pretend, of course, but going through the motions will help improve your technique.
5. Incorporate cardio into your solo wrestling workout. Running is one of the best endurance exercises a beginner wrestler can do on his own. This is because running is a completely solo workout that will not only build much needed endurance for wrestling matches, but it will also help strengthen your leg muscles, which are used in many wrestling drills and moves.