Exercises That Build Stamina, Agility, and Strength in Wrestling
One of the key goals for many wrestlers is building speed, stamina, and strength in ways that allow them to achieve success on the mat. Among the key attributes of a standout wrestler is cardiovascular endurance, which reflects both the sustained physical effort, as well as quick changes in direction and sudden bursts of energy, required in the sport.
An ideal cardio workout plan for wrestling starts with aerobic conditioning, or around a half hour of cycling and running at a constant pace. Jumping rope for five to 10 minutes should be added to develop agility and footwork. Ladder drills also help enhance coordination and nimbleness on the feet.
Follow this with a session of intensive interval training, with half-minute sprints interspersed with rest periods of similar length. Extended over a 10 or 15 minute time frame, this mimics the intensity of speed changes, from at rest to full force contact experienced in a wrestling match, while boosting both aerobic and anaerobic fitness.
Round out the session with wrestling-specific routines, such as burpees, which mix cardio and strength, and help develop full-body endurance. This heart rate-elevating bodyweight maneuver begins in a standing position, with the feet around shoulder-width apart. Squatting down, position the hands on the floor, palms flat and just inside the feet. Now leap the feet into a plane or plank position, with the shoulder blades, glutes, and abs activated, and feet positioned slightly greater than shoulder width apart. Lower the chest to the floor by bending the elbows and then press back up, lifting the core back to the plank position. At this point, leap the feet forward into the squatting position at which you started and immediately make a powerful jump straight up. Make sure to control the landing so you can smoothly begin another, increasingly painful, rep.
Another wrestling-specific drill is the pro shuttle, which involves setting up a trio of cones in a straight line at five-yard intervals. Beginning at the center cone, sprint the five yards to one cone, then 10 yards back to the far cone, and finally five yards back to the center. After two or three reps, reverse direction. These moves will develop the ability to change footing and direction rapidly on the mat.
Practice box jumps as well, which involve setting up a wood or foam box at least 18 inches in height. Starting on the floor, jump up to the center of the box, then step down so as to minimize chance of injury. Complete around 25 jumps, or until you feel the burn throughout the legs and glutes. This helps build the strength to complete a takedown of the opponent.
In developing explosive body strength, consider banded resistance drills that place resistance on the upper body when performing moves such as lateral shuffles and sprints. Dragging or pushing a weighted sled is another way of boosting explosiveness in the lower body, while medicine ball throws target various parts of the body, including the chest and the shoulders.
The overhead medicine ball throw is performed in a dozen reps and involves taking the ball behind the head with both hands, elbows bent, and stepping forward as you execute a throw at a wall that transfers power from the lower to the upper body. Let the ball bounce on the return, picking it up around waist high and lifting it, starting another rep.
The squat medicine ball toss develops total body strength and involves starting in a standing position, holding the ball in front at around shoulder height. With both hands, bring the ball down between the legs while bending the knees and then throw the ball straight up as high as you can. When the ball falls and bounces, catch it on the rebound, bringing it up to shoulder height, and then repeat the move in rhythm. With a combination of these exercises, you will begin to develop the type of explosiveness and stamina that is the hallmark of the well-rounded wrestler.
