Wrestling Conditioning Drills

Wrestling conditioning drills are integral to a wrestlers development as a force to be reckoned with inside the wrestling ring. The stronger and more conditioned you are, the better prepared you will be to successfully wrestle your opponent. It is important to build strength in both the arms and legs for wrestlers so that they can wrestle for up to five minutes straight, but having aerobic endurance is also important, so that they do not get winded in the midst of a wrestling match. There are a number of different wrestling conditioning drills listed here:

1. Body Weight Exercises. These exercises make a conditioned wrestler able to lift their own body weight from a number of different difficult positions. These exercises should be done two to three times per week with twelve to fifteen repetitions for each part, all of which should be done in a row. They should also be done in this order: burpees, push-ups, lunges, crunches, box step-ups with knee drive, pull-ups, alternative split squats and supermans.
2. Medicine Balls and Resistance Bands. Using pieces of simple equipment to help strengthen and condition a wrestler's body is also a common thing when it comes to wrestling conditioning drills. These exercises should be done two to three times per week with twelve to fifteen repetitions for each part, all of which should be done in a row. These medicine ball and resistance band exercises should be done in this order: medicine ball lunge cross-overs, resistance band lateral rows, medicine ball oblique crunches, resistance band squats, medicine ball kneel to push-ups, resistance band lunges, medicine ball reverse curls, resistance band bent over rows, medicine ball single leg chops, and resistance band bicep curls.
3. Free Weights. Free weights are also integral to wrestling conditioning drills. These exercises with weights that can be easily lifted by a wrestler should be done two to three times per week with twelve to fifteen repetitions for each part, all of which should be done in a row. These free weight exercises should also be done in this order: dumb bell squats, bench presses, V sit ups, dead lifts with a lighter weight, bent over rows, back extensions, lunges, seated dumb bell shoulder press, Russian twists with dumb bell and calf raises.