Here are the top 4 strength and conditioning for wrestling rules I’ve put together through my years of experience training wrestlers of all different levels.
1. Focus on developing large muscle groups (legs, glutes, back, chest, shoulders) with multi-joint exercises. What I mean by this is don’t use leg extensions, leg curls, and worse yet, the “butt blaster” machine to strengthen your lower body. Instead do squats, front squats, hack or power squats, lunges, good mornings, and various deadlifts to add solid pounds of muscle and brute strength to your legs and back. Not only is this a more efficient way to do things, it’s also more functional. When competing, the body moves as a coordinated …