Sports training
Wrestling strength workout: jumps, deadlifts, split squats, pull-ups, grip and neck
Elite wrestlers are stronger and more powerful than amateurs in the same weight class, with stronger grips and backs, while running speed doesn't separate them. In young wrestlers, programmes with jumps or with fast lifts both improved strength and wrestling skills. This session trains the legs for shots and lifts, the pull and grip for hand-fighting, and the neck and trunk that take the strain on the mat. Do it twice a week, away from hard live wrestling, and never to lose weight.
Warm-up
- Standing march1 minBeginner · Hip flexors, Abs, Glutes · 3D demoBrisk, arms swingingEasier: Seated marchHarder: Standing band hip flexion
- Shoulder CARs (controlled articular rotations)3 slow circles each armBeginner · Shoulders, Back · 3D demoSlowEasier: Arm circlesHarder: Sleeper stretch
- Standing hip CARs3 slow circles each legBeginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a rackEasier: Hip circles on all foursHarder: 90/90 hip lift-off
- Band pull-apart15 repsIntermediate · Shoulders, Back · 3D demoLight bandEasier: Prone Y-T-W raisesHarder: Tuck back lever
- Bodyweight squat10 repsBeginner · Quads, Glutes, Hamstrings · 3D demoControlledEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
Power, while you're fresh
Rest 60 to 90 s
- Jump squat3 × 5Intermediate · Quads, Glutes, Calves · 3D demoFast up, soft landingEasier: Bodyweight squatHarder: Box jump
- Medicine-ball scoop throw (backward overhead throw)3 sets of 3 to 5 throws, resting a minute between setsBeginner · Glutes, Quads, Shoulders · 3D demoHinge, then throw the ball back over your head with your hipsHarder: Two-hand overhead throw
Legs and hips
Rest 2 to 3 min
- Trap bar (hex bar) deadlift2 light sets, then 3 × 5 to 8, stopping with 2 or 3 reps in reserveIntermediate · Quads, Glutes, Hamstrings · 3D demoBrace, push the floor awayEasier: Dumbbell Romanian deadliftHarder: Barbell suitcase deadlift
- Split squat3 sets of 8 to 12 each sideIntermediate · Quads, Glutes, Hamstrings · 3D demoA long stance like a penetration step; lower your back knee straight down. Hold dumbbells once it's easyEasier: Bodyweight squatHarder: Reverse lunge
- Copenhagen plank1 set each side, 3 to 15 repsAdvanced · Adductors, Abs, Shoulders · 3D demoInner-thigh strength for scrambles. Short lever first, knee on the benchEasier: Hip adduction machine
Pull and grip
- Pull-up3 sets of 5 to 10Advanced · Back, Biceps, Forearms · 3D demoOr inverted rows, 3 × 6 to 12Easier: Assisted pull-up (machine)Harder: Weighted pull-up
- Bar hang2 × 20 to 30 sIntermediate · Forearms, Back, Shoulders · 3D demoHang from a towel over the bar once it's easyEasier: Exercise ball pyramid drapeHarder: One-arm dead hang
- Farmer's carry2 × 30 mBeginner · Forearms, Abs, Shoulders · 3D demoHeavy enough that your grip worksHarder: Suitcase carry
Neck and trunk
- Isometric neck holds (four-way)3 holds of 10 s each direction at moderate effortBeginner · Neck · 3D demoBuild the pressure slowly and keep your head still. It builds neck strength; it hasn't been shown to prevent concussionEasier: Chin tuckHarder: Chin tuck with head lift
- Side plank2 × 20 to 40 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoEasier from the kneesEasier: Knee side plankHarder: Side plank with leg lift
- Half-kneeling Pallof press2 × 10 each sideBeginner · Abs, Glutes, Shoulders · 3D demoResist the turnHarder: Pallof press
Tips
- Twice a week. If lifting and a hard mat session fall on the same day, keep them at least 3 hours apart.
- Never train in a sweat suit, plastic layers or a hot room to lose weight: US college rules ban vapour-impermeable suits and saunas in season after three college wrestlers died in 1997.
- Neck pain with pins and needles or weakness in an arm, or a burning stinger that doesn't settle within minutes: stop, and see the wrestling page's warning signs and our pinched nerve in the neck guide.
- Wipe down shared equipment, and shower straight after training.
- No lifting during the rest stages after a concussion: follow your governing body's return protocol or the UK guidelines.
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
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How long does the wrestling strength workout: jumps, deadlifts, split squats, pull-ups, grip and neck take?
About 55 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: A wall, A band, Medicine ball, Other / check instructions, A bench or box, Pull-up bar, A step, A dumbbell, A kettlebell, An anchor point. 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. 13 of its 16 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.