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Sports training

Wrestling conditioning workout: sprint intervals, sprawls and mat drills

A wrestling match is short, hard and repeated: in a simulated tournament, heart rate averaged about 85% of maximum, lactate climbed high and strength faded bout by bout. In a preseason trial in trained wrestlers, adding 6 maximal 35-metre sprints with only 10 seconds' rest, twice a week for 4 weeks, raised their aerobic fitness and sprint power. This session uses that sprint set as published, then adds short mat drills. It's for fitness, never for making weight.

40 minIntermediate12 movesCardio machineQuads · Calves · Hip flexors · Glutes · Hamstrings · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Treadmill jogging2 min easy
    Intermediate · Quads, Calves, Glutes · 3D demoJog round the mat or the field; the figure shows it on a treadmillEasier: Treadmill walkingHarder: Sprint intervals
  2. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoLight and springyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  3. Walking lunge6 steps each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoUprightEasier: Split squatHarder: Split squat with dumbbells
  4. Single-leg hop and stick2 × 5 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoKnee over your middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
  5. Treadmill running3 × 20 m
    Intermediate · Quads, Calves, Glutes · 3D demoBuild to about 90% of full speedEasier: Treadmill walkingHarder: Sprint intervals

Sprints

  1. Sprint intervals6 sprints of 35 m at maximum effort, 10 s recovery between each
    Advanced · Quads, Glutes, Hamstrings · 3D demoAll-out every time; with only 10 seconds, sprint back the other way rather than walking back to the startEasier: Treadmill jogging

Easy

  1. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoWalk until your breathing settlesHarder: Treadmill jogging

Mat drills

3 rounds · Rest 30 s after each move, 90 s between rounds

  1. Burpee30 s
    Advanced · Quads, Chest, Shoulders · 3D demoSprawl: shoot your hips back and down to the mat, then back to your stanceEasier: Mountain climbers
  2. Shuttle runs30 s of 5 m shuttles
    Advanced · Quads, Glutes, Calves · 3D demoStay low, in your stance, through the turnsEasier: Treadmill jogging
  3. Bear crawl1 crawl of 8 to 10 m, forwards and back
    Intermediate · Shoulders, Abs, Quads · 3D demoKnees just off the matEasier: Knee hover (Pilates tabletop hover)Harder: Spider crawl (low push-up knee drive)
  4. Mountain climbers30 s
    Intermediate · Abs, Hip flexors, Shoulders · 3D demoHips level, at a pace you can keep smoothEasier: Jumping jackHarder: Burpee

Cool-down

  1. Treadmill walking3 min easy
    Beginner · Quads, Calves, Glutes · 3D demoHarder: Treadmill jogging
  2. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoSlowEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off

Tips

  • Preseason: twice a week for 4 weeks, as in the trial, on days apart and not before hard live wrestling.
  • Not a punishment and not for making weight: extra exercise in sweat suits or hot rooms is how wrestlers have died, and US college rules require practice rooms to be no hotter than 80°F (about 27°C) at the start of practice.
  • Treat the first 7 to 10 days back after a break as a gentle lead-in; dark pee or severe muscle pain needs medical help the same day.
  • In the heat, drink, cool down between sets, and stop for dizziness, a headache or feeling sick.
  • With asthma, keep your reliever with you and ask your GP or asthma nurse whether to use it before exercise.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Strength workout for cyclists (gym)

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Questions people ask

How long does the wrestling conditioning workout: sprint intervals, sprawls and mat drills take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 11 of its 12 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.