Monday's Workout

Wrestling Strength and Conditioning Workout: Enhance your Mat Performance

Welcome to your comprehensive wrestling strength and conditioning workout. This guide will help you, whether you're an athlete, parent, or coach, to understand the essential components of a wrestling training session. We've outlined Monday's workout session tailored to improve wrestling-specific strength, agility, and conditioning. Let's dive in.

Warm-Up

Kick start your workout with dynamic movements to prepare your body for the intense wrestling training session ahead. Perform each of these exercises to increase your overall mobility, improve muscle activation, and get your heart pumping.

• 15 Air Squats
• 15 Cobra to Downward Dogs
• 15 Toes to Sky
• 10 Shoot
• 10 Sprawl Shoot
• 10 Scramble Drills
• 10 Forward Rolls
• 10 Back Rolls
• 10 Cartwheels
• 10 Handstand Walks
• 10 Bridge Flips
• 10 Flow Drills
• 10 Sit Flip Drills

Wrestling Drills

Once you're thoroughly warmed up, it's time to dive into wrestling-specific drills. Perform 10 reps of each of these to master your takedown techniques, defensive movements, and mat control.

• Pummel (3 swims + 1 Duck Under)
• Double Leg
• Single Leg
• Shoot Sprawl Reaction with Partner
• Snap Down Go Behind

Perform 10 reps of each:

• Takedown of the day: High Crotch
• Breakdown of the day: Tight Waist Chop
• Pin of the Day: Half Nelson
• Escape of the Day: Stand Up

Live Wrestling

Engage in live wrestling for at least 10 minutes using one of the following formats:

• 10 Rounds: 1 minute on, :30 sec off
• 5 Rounds: 2 minutes on, 1 minute off
• 3 Rounds + 1 minute overtime: 3 minutes on, 1 minute off

Strength

Choose your strength exercise for the day. Today, we'll select deadlift and follow a 5-3-1 rep scheme. This combination is excellent for building both raw strength and explosive power.

Conditioner

Finish your wrestling training session with a high-intensity conditioner. Select a time domain and number of movements based on your current fitness level. For today's workout, we'll pick a triplet of movements in a +-15:00 time domain.

15:00 AMRAP
9 Deadlifts 225#
12 Burpees
15 Cals on Fan Bike

Execute these movements in an AMRAP (As Many Rounds As Possible) rep scheme for an efficient, total-body workout that will skyrocket your wrestling conditioning.

This comprehensive wrestling strength and conditioning workout is an excellent template for those looking to enhance their mat performance. Remember, consistency and commitment to improvement are key to success in wrestling. Keep challenging yourself, and you'll see notable improvements in your performance. For more wrestling workouts and training tips, stay tuned to our page. Happy training!