How to Get Into Great Wrestling Shape, Physical and Mental

Last Updated: October 11, 2021

Endurance is what can separate a good wrestler and an awesome wrestler. Even if your opponent is stronger, faster, and more skilled, having the attitude and endurance that wrestling at the next level necessitates will allow you to beat such an opponent.

Steps

1
Run. Wake up in the morning before school/class/when everyone wakes up, and run a distance that makes you want to throw up. Do this at a fast pace. Do push-ups and sit-ups, as well as stretch, at both the halfway point and end point. Increase the distance of your runs every couple of days.^{[1]
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2
Eat a protein-filled breakfast.^{[2]
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3
After school, sprint repeats of 20 yards (18.3 m), no break in between, do from 15-30 depending on your fitness level. You can always do more, but make sure you sprint all the time.^{[3]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
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4
Wrestle with a partner. Do the basics over and over until you can't get them wrong. Say what you're doing as you do the technique.^{[4]
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5
Wrestle live from anywhere from 30 minutes to an hour using round robin with at least 2 other wrestlers. Rotate opponents after each period, after each match rotate out. Always feel free to do more according to your motivation and physical condition. Also try doing sit ups to get those "washboard abs".^{[5]
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Community Q&A

Question

What foods should I avoid when wrestling?

Community Answer

While wrestling it really depends if you are trying to make it to a certain weight class or not. For off season, stick to high protein and a moderate carb ratio (keep in mind that these should not be simple carbs). If you are trying to cut down to a certain weight class you should eat lots of protein (eggs, fish, and chicken) and lots of bright vegetables.
Question

How do I prepare for the Olympic trials?

Community Answer

Focus on your wrestling techniques, which will help you to achieve your goal simultaneously.
Question

Can I start wrestling at the age of 18 or is it necessary to start at a younger age?

Community Answer

You can start when you are around 15, if you are mentally mature and ready for the sport. However, you can certainly learn to wrestle at the age of 18. You may find that being older gives you an advantage as you are more mature.

Warnings

Always have a good stretch and warm-up (10-25 minutes long) and control your breathing.

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If at any time you feel dizzy, sick, or have a headache, stop what you're doing and take a break.

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If you feel faint, take a break and a drink.

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