Home Exercise Blog

Wrestling Workouts – Upper, Lower, Core and Endurance Exercises

Exercise | March 1, 2013 | By

A wrestler must focus on all of major groups of muscles during a competition. Workout routines can be used to enhance power and strength as well as endurance.

Wrestlers should commit to training as a yearlong process, three to four times per week. Routines should be designed to ensure a full-body strength training workout and should incorporate an exercise regimen using aerobic techniques.

Wrestling Workouts

Upper Body

The wrestler should perform exercises focusing on upper body strength using a bench press. These exercises will develop the pectorals, triceps and deltoids. The best way to do these exercises is by using a barbell or dumbbells. The wrestler should use bicep curls and triceps extensions to strengthen the arms, shoulders and chest muscles.

Lower Body

The lower body is strengthened by focusing on the quadriceps which is one of the largest and most powerful muscle groups in the body. The quadriceps will be a focus along with the hamstrings, hips and gluts. The wrestler can incorporate barbells for use in squats and lower shoulders, and leg extensions. Leg presses, calf raises and leg curls are essential for these muscle groups.


Professional wrestlers will find that core strength development is essential for the moves that they must accomplish during competition. Core strength will help to protect the spine and hips. Exercise routines such as, side bends, chair lifts, reverse and traditional crunches will develop the muscles in the back. Another exercise that will target the back muscles are dead lifts and dumbbells which will strengthen major muscles in the back.


It is necessary for a wrestler to strengthen their endurance. With only a few minutes in the ring during matches, wrestlers need to make the most out of every second. A wrestler’s endurance can be developed through intense aerobic exercising of up to 200 minutes per week. Depending on, if the wrestler wants to do short intervals of intense workouts compared with longer intervals of less intensive workouts.

The unique thing about a wrestler’s workout routine is that they can devise any exercise program they want to use. The wrestler should get with their coach to put an intensive plan together that will last year around. A routine consisting of squats with or without weights, push-ups, reverse push-ups, pull ups, jump squats without weights, core abdominal and back exercises, six inch leg rises, V-ups, sit ups and much more are great exercises to incorporate.