Strength Training For Wrestling
Works Wonders

Improve your performance with specific strength training for wrestling. This is the most over-looked and improperly performed aspect of wrestling.

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Most strength training wrestlers have a noticeable advantage over wrestlers who don't incorporate strength training as a regular part of their training.

The first part of the information on this page will look at specific wrestling areas that need strength training.

Further down this page you'll find a decent strength training routine for wrestlers.

Your starting position requires good physical strength. If you don't start strong with a firm and stable stance you won't be able to properly defend yourself.

In order to have a stable position when wrestling you need to make sure your knees and back are bent slightly while you keep your head up.

In addition, your entire body weight must be properly balanced and supported by your muscles.

When you make an attempt at a takedown or tackle your opponent you need to ensure that your position won't give any hint of your intentions.


As you are aware, all types of wrestling involve a lot of movement and contact in many different positions at different times. As such, each time you make a move you have to ensure that your muscles are strong enough, flexible enough and have the muscular endurance to prevent being thrown to the mat.

The only way to ensure that you have the ability to prevent being thrown and to be able to attack your opponent with ease is through strength training for wrestling.

Your strength training for wrestling has to be just that, a strength training program specific to your style of wrestling. Every move you make in wrestling must be as quick as possible regardless of your physical size or bodyweight.

Your muscle "quickness" must at the very least equal, but preferable exceed, that of your opponent. A strength training for wrestling program will ensure this.


Before you attack your challenger with your body, your arms will thrust forward onto your opponent. Therefore your arm development and the strength of all of the muscles in your arms must be at their greatest potential. Weak, underdeveloped arms will lead to your defeat.

Tie-Ups and Set-Ups:

The problem for most wrestlers is that they merely rely on technique when it comes to under-hooking and over-hooking their arms on their opponents for control.

While wrestling techniques are extremely important, your techniques can be greatly enhanced by strength training. To drastically improve your chances of being able to tie-up or set-up your opponent effectively, you need to focus on developing your strength for each wrestling technique you use.


Strength training for wrestling is critical for every defensive stance and move you make on the mat. Your best defense is strength training for wrestling to avoid tie-ups that don't allow any of your opponents any chance of defeating you.

"A Strength Training For Wrestling Program
For All Wrestling Styles"

Exercise #1: Pushups Using 2 Medicine Balls And A Balance Board

Begin this exercise by putting both your feet on a balance board and one hand on each medicine ball. Next, move your body into a flat board position and maintain your balance by extending your arms.

Now, start to bend your elbows while keeping your balance until your elbows are bent to about 90 degrees. Next, extend your elbows until you reach full extension. Keep your abs in tight at all times.

Sets: 3
Reps: 8 – 10

Exercise #2: Hang Cleans

Strength training wrestlers start this exercise by standing up straight while bending slightly forward at your hips. Lift the bar up using an explosive action. Do this in a jumping action by extending your hips, knees and ankles.

Try to position your elbows out with your shoulders above the bar while keeping the bar close to your body.

When your lower leg is extended, shrug your shoulders and at the highest level of your shoulders start pulling with your arms.

Keep your elbows high while you're performing the pull until you reach the highest point, then rotate your elbows around and underneath the bar.

Set the bar across the front of your shoulders.

Flex your hips and knees to absorb the weight. Always use a fluid motion throughout all portions of the lift.

This strength training for wrestling exercise needs to be performed at sixty to seventy percent of your max.

Sets: 4
Reps: 2 – 3

Exercise #3: Single Arm Clean And Press

To perform this exercise, straddle a dumbbell and grab it with one hand. Clean the dumbbell to your shoulder, then squat down slightly while at the same time pressing the dumbbell over your head.

Return to the starting position and repeat for the required number of reps.

Sets: 3
Reps: 4 – 6

Exercise #4: Incline Dumbbell Press On The Exercise Ball

For this exercise you'll need a set of dumbbells and a good "double bladder" exercise ball.

Begin by lying of the ball in a position so that your exercise ball is positioned under your upper back (but not on your traps or neck). Drop your hips down to just about 2 or 3 inches above the floor.

Position the dumbbells at your shoulder level and then push them straight up above you. Always keep your hands straight above your elbows while you are pushing upward. Both dumbbells should finish above your chest. Then lower the weights slowly in a controlled manner to the starting position then repeat.

Sets: 3
Reps: 10

#5: Prone Chest Flyes w/3 Exercise Balls

This strength training for wrestling chest exercise is unique in it's design but very effective. You'll need exercise balls, but no weights.

Begin by placing both your feet on one ball and one arm on each exercise ball in front of you (you'll be in a position facing the floor). You must control and maintain your balance while you let your arms out to the side as if you were doing an upside down flye.

Do not over-extend. When you reach a point where your chest muscles are stretched, then bring your arms back to the starting position. Always keep your hips level and stabilized.

Sets: 3
Reps: 12

Exercise #6: Seated Cable Machine Back Rows

You will have to use a low-pulley cable weight machine for this exercise. To start, sit in a position with your knees slightly bent and feet firmly positioned on the foot plates or bars.

Use a V-handle bar and grab it with your palms facing each other. Fully extend your arms and always sit straight up with your head up. Keep your elbows close to your sides as you pull your hands to your abdomen.

When you have pulled the bar back as far as you can, (while keeping your back straight) squeeze your shoulder blades together. Slowly let your arms straighten out to return to the starting position then repeat.

Sets: 3
Reps: 10 – 12

#7: Kneeling Lateral Front Raises

For this strength training for wrestling exercise you'll need an exercise ball plus a set of dumbbells (you can also use kettlebells if you have them).

Begin by kneeling on the exercise ball and with a dumbbell in each hand, straighten your arms and lift them up to the side parallel with your shoulders. When you reach a parallel position then rotate your arms to the front so they are positioned directly in front of you. Return to the start and repeat.

Sets: 3
Reps: 10 – 12

Exercise #8: Triceps Dips

It's best if you have a Dip platform to perform this strength training for wrestling exercise. Start by positioning both your hands on the dip bars. With your elbows slightly bent, lean forward a little bit (while keeping your balance) and lift your body up until your arms are straight (but not locked out).

Now, lower your body in a controlled manner until your upper arm is parallel to the floor. Return to the starting position by pushing your body up.

Sets: 3
Reps: 10 – 15

The Strength Training Wrestlers Need

Hopefully this basic strength training for wrestling will get you started in the right direction. Now depending on your experience, physical development, etc. you may need a more advanced strength training workout, but this will at least get you started.

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