Wrestling Strength Training Tips

These wrestling strength training tips, as you might expect, are concerned more with functionality than aesthetic improvement. While bodybuilders focus on isolation strength training to improve muscle volume and density, wrestlers employ different strength training techniques to get the most out of their bodies’ force exerting potential. The specifics of wrestling strength training can at times be difficult for newcomers to get a grip on, so check out these tips for mastering your own routine and improving your overall wrestling ability.

1. The cardinal rule for wrestling strength training is to use proper form. People who are new to strength training, especially wrestlers, often try to match the people they’re working out with. While this competitive nature is definitely an asset on the mat, it won’t help at all in the gym. Your maximum weight for a given strength training exercise is no more than that which you can perform with proper form. Using improper form to exceed that weight won’t be beneficial in making you stronger, and can very easily lead to injury.
2. Wrestlers typically employ many compound exercises in their strength training. While those who are shooting for aesthetics tend to use exercises that isolate individual muscles, wrestlers are focused on maximizing overall performance. This means that the use of compound strength training exercises is often more beneficial. Exercises like rows and hang clean presses work multiple muscles at one time, and improve overall strength more effectively than isolation exercises. That strength undoubtedly will translate to success on the wrestling mat.
3. Strength training for wrestling should be done with free weights. While weight machines are effective for some, they have trouble improving the stabilizing muscles required when using free weights. Wrestlers need these stabilizing muscles to improve their power on the mat. So instead of heading to the machines when you hit the gym, try incorporating more free weight exercises into your workout routine.
4. Great wrestlers invariably have great core strength. In wrestling, much of the power generated for gaining an advantageous position comes directly from the core. No matter how strong your arms and legs are, you will likely find yourself vulnerable on the mat if you don’t train your core. Good exercises for improving core strength include planks, weighted twisting crunches and most importantly squats. Incorporate them into your wrestling strength training routine regularly.