Here is a sample year of wrestling workouts for a high school or college wrestler—go from off-season to pre-season to in-season training.
I have been fascinated by strength for a long time. It started when I made the varsity wrestling team as an eighth-grader. The thing is, I only weighed 85 pounds, and the lightest weight class in New York at the time was 96 pounds. I had to drink water before weighing in just to meet the minimum for them to let me wrestle.
Going up against bigger guys in eighth grade made me realize I needed to get in the weight room. My first exposure to lifting weights came soon after that, and getting stronger sparked a fire inside me that continues to this day. It changed my life.
Throughout high school, I became obsessed with lifting weights and learning everything I could about the topic. When the time came, I knew I wanted to make this part of my career. I wanted to help others experience the same feeling I had. Eventually, this led me to start Hunt Fitness.
The truth is, I wish I had access to better training information as a young athlete. You young bucks don’t know what it was like back in the day. One of the biggest mistakes I made was not periodizing my training. To be the best at the end of the year requires a plan. You can’t just do the same workouts all year. Although this article is not a detailed prescription, following a well-constructed, year-long periodized training approach similar to what’s outlined can help you perform at your best when it matters most. Let’s dig in.
Testing and Evaluation
Before we can work toward point B, we need to know where point A is. Testing and evaluation are critical parts of this process.
Performing fitness assessments can help establish baseline measurements for a starting point, set specific athlete goals, and track progress.
Three-time points work well for testing:
- First Test: End of the competitive season / Start of the off-season.
- Second Test: End of the offseason / Start of the pre-season.
- Third Test: End of the pre-season / Start of the competitive season.
Here are a few tests and assessments I like. You don’t need to use all of these.
- Bodyweight: Monitor body weight changes.
- Body Composition (skin calipers or BIA): Estimate body fat level and monitor changes.
- Sit and Reach: Test lower back and hamstring flexibility.
- Standing Long Jump: Test lower body maximum muscular power
- 1-3RM Back Squat, Bench Press, and Deadlift: Test maximum muscular strength.
- 1-3 RM Hang Power Snatch and Hang Power Clean: Test lower body maximum muscular power.
- Max Rep Pullup: Measures upper body muscle endurance.
- 1.5 Mile Run: Test Aerobic Capacity
The Warm-Up
Step 1: Start with five minutes of light cardiovascular work. It can be jogging, incline walking, air dyne, or anything else that increases the heart rate and helps you break a sweat.
Step 2: Dynamic warm-up: Pick 3-4 of these and perform two rounds.
- Lunge Walk x 10 reps on each leg
- Cossack Squat x 10 reps on each leg
- 90/90 Hip Drill x 5 reps on each leg
- Heel to Tow Walk x 10 yards
- Inchworm x 5 reps
- Small to Big Arm Circles x 10 forward and back
- Arm Swings x 15 reps
- Band Pullapart x 10-15 reps
- Band Internal/External Rotations x 10 reps on each side
The Cool Down Flexibility Program
I call this the cool down, but it’s just a static stretching flexibility program. Flexibility is important for wrestling, but no one makes time for it. Well, one of the best times to stretch is after your workout. That said, if you don’t have time to do this post-workout, you can do it at another point in the day. Just make sure you do them a few days a week.
Static Stretching Cool-Down Program: 2- 3 Rounds
- Groiners x 15-30 seconds on each leg
- Side Quad Stretch x 15-30 seconds on each leg
- Sitting or Standing Toe Touch x 15-30 seconds
- Couch Stretch: 15-30 seconds on each leg
- Spinal Twist x 15-30 seconds on each side
- Straight Arm Behind Back x 15-30 seconds
- Kneeling Thoracic Extension x 15-30 seconds
Off-season Wrestling Workouts
Training Season: Hypertrophy / Muscular Endurance
The first phase of the offseason program is often called the general preparatory phase. The goal is to build muscle and improve strength and muscular endurance. Additionally, this phase will prepare the athletes for heavier training later in the offseason.
In phase one, the emphasis is on learning or relearning the movements and building a base to work with. Since there is more time for strength and conditioning, we want the athletes to get into the weight room four times a week. Four sessions a week allow for a higher volume upper-lower split.
The offseason program sets the stage for the year of strength and conditioning work. The plyometric training in this phase is the base we will build from throughout the offseason and into the pre-season. Since we use an upper/lower split, the plyometrics can be on alternating days—lower body plyo work on upper body resistance training and vice versa.
The offseason conditioning work aims to develop a solid cardiovascular base. That said, we don’t want to do a ton of conditioning and take away from what we are doing in the weight room. So, we are going to start with two sessions of LSD cardio twice a week for 30 minutes each session. The two LSD sessions complement the sprints done on Wed as part of the speed training.
Monday: Upper
- Box Jump: 5 sets x 3 reps @ 24 inch box
- Depth Jump: 5 sets x 1 rep @24 inch box
- Bench Press: 4 sets x 12 reps @65%
- Pullup: 4 sets x fail @ bodyweight
- Standing Overhead Barbell Press: 3 sets x 12 reps @7-9 rpe
- Barbell Row: 3 sets x 12 reps @7-9 rpe
- Dips: 3 sets x fail @ bodyweight
- Dumbbell Hammer curl: 3 sets x 15-20 reps @7-9 rpe
- Plate Pinch: 3 sets x 60 seconds @7-9 rpe
- Weighted Neck Extension: 3 sets x 20 reps @6-8 rpe
Tuesday: Lower
- Back Squat: 4 sets x 12 reps @65%
- Romanian Deadlift: 3 sets x 12 reps @65%
- Farmer Walk: 3 sets x 20 steps @7-9 rpe
- Bulgarian Split Squat: 3 sets x 15 reps @7-9 rpe
- Weighted Back Extension: 3 sets x 15-20 reps @7-9 rpe
- Ab Wheel: 3 sets x 10-20 reps
- Weighted Sit Up: 3 sets x 10-20 reps @7-9 rpe
- Leg Raise: 3 sets x 10-20 reps
Wednesday: Agility and Conditioning
- Reactive Y-Drill: 2 rounds
- Ball Drop Drill: 3 rounds
- 20-Yard Sprint: 5 x 20
- 100-yard Sprint: 3 x 100
- 30 Minutes of Long Slow Distance (Run, Bike, or Row) @ ~70% VO2
Thursday: Upper
- Standing Overhead Barbell Press: 4 sets x 8 reps @70%
- Lat Pulldown: 3 sets x 10 reps @7-9 rpe
- Close Grip Bench Press: 3 sets x 10 reps @7-9 rpe
- Dumbbell Row: 3 sets x 12 reps @7-9 rpe
- Lying Triceps Extension: 3 sets x 15-20 reps @7-9 rpe
- Barbell Curl: 3 sets x 15-20 reps @7-9 rpe
- EZ Bar Reverse Curl: 3 sets x 15-20 reps @7-9 rpe
- Weighted Neck Curl: 3 sets x 20 reps @6-8 rpe
Friday: Lower
- Med Ball Slam: 5 sets x 3 reps
- Plyo Pushups: 3 sets x 10 reps
- Deadlift: 4 sets x 8 reps @70%
- Front Squat: 3 sets x 10 reps @67%
- Farmer Walk: 3 sets x 20 steps
- Lunges: 3 sets x 10-15 reps @7-9 rpe
- Standing or Seated Calf Raise: 3 sets x 15-20 reps @7-9 rpe
- Leg Raise: 3 sets x 10-20 reps @bodyweight
- Cable or Band Palof Press: 3 sets x 10-20 reps @7-9 rpe
- Weighted Sit Up: 3 sets x 10-20 reps @7-9 rpe
- 30 Minutes of Long Slow Distance (Run, Bike, or Row) @ ~70% VO2
For a complete offseason wrestling program, check out the 28-week Hunt Fitness Offseaon Wrestling Program: https://kylehuntfitness.shop/collections/programs/products/off-season-wrestling-training-program
Pre-season Wrestling Workouts
Training Season: Strength / Power
The pre-season is a transition between the off-season and the competition period. During this time, the priority shifts toward strength and power development. I like the Olympic lifts from the hang position because I find it’s easier for the athletes to maintain a good position versus starting from the floor.
The workouts also become more specific to wrestling regarding exercise selection than in the offseason. In addition to lifting, athletes should be in the wrestling room a couple of times per week during the pre-season.
The pre-season endurance work aims to increase intensity and maintain duration from the offseason. In the programming, we will keep the two LSD sessions and add in a tempo run on Saturday.
Monday: Full Body
- Single Leg Jump to Box: 3 sets x 3 reps (each side) @18-24 inch box
- Depth Jump to Second Box: 5 sets x 1 rep @18-24 inch box
- Hang Power Snatch: 5 sets x 2 reps @85%
- Back Squat: 3 sets x 5 reps @78%
- Close Grip Bench Press: 3 sets x 5 reps @76%
- Pullup: 50 total reps @ bodyweight
- Leg Curl: 2 sets x 8-10 reps @7-9 rpe
- Wrist Roller: 2 sets x 5 reps @7-9 rpe
- Barbell Curl: 2 sets x 6-8 reps @7-9 rpe
- Cable or Band Palof Press: 2 sets x 10-20 reps @7-9 rpe
Tuesday: Conditioning
- 30 Minutes of Long Slow Distance (Run, Bike, or Row) @ ~75% VO2
Wednesday: Full Body
- Med Ball Power Drop: 5 sets x 3 reps @12 inch box
- Depth Pushups with Medicine Ball: 3 sets x 5 reps
- Trap Bar Deadlift: 5 sets x 2 reps @85%
- Romanian Deadlift: 3 sets x 5 reps @78%
- Standing Overhead Barbell Press: 3 sets x 5 reps @76%
- Rope Climb: 3-5 climbs
- Dumbbell Lunges: 2 sets x 8-10 reps @7-9 rpe
- Plate Pinch: 2 x 30 seconds @7-9 rpe
- Dumbbell Hammer Curl: 2 sets x 8-10 reps @7-9 rpe
- Ab Wheel: 2 x 10-20 reps
*Note: If you don’t have a climbing rope, substitute it with towel pullups. One set of max reps of towel pullups equals one rope climb.
Thursday: Agility and Conditioning
- Ladder Work: 5 rounds
- Z-Drill: 3 rounds
- Hill Sprints: 5 sprints @10-15 yards
- 30 Minutes of Long Slow Distance (Run, Bike, or Row) @ ~75% VO2
Friday: Full Body
- Hang Power Clean: 5 sets x 2 reps @85%
- Front Squat: 3 sets x 5 reps @78%
- Bench Press: 3 sets x 5 reps @76%
- Dumbbell Row: 3 sets x 8-10 reps @7-9 rpe
- Weighted Neck Extensions: 2 sets x 8-10 reps @7-9 rpe
- Farmer Walk: 2 sets x 10-12 steps @7-9 rpe
- Lying Triceps Extensions: 2 sets x 8-10 reps @7-9 rpe
- Leg Raise: 2 sets x 10-20 reps
Saturday: Conditioning
- 20-30 Minute Tempo Run @ Lactate Threshold
In-season Wrestling Workouts
Training Season: Maintenance and Peaking
The competitive season program has two goals. First, we want to maintain the muscle, strength, and power we developed in the off-season and pre-season. Luckily, it takes less volume to keep performance than to build it.
Secondly, we want to ensure the athletes peak at the right time at the end of the year. With dual meets during the week and tournaments on Saturdays, the best days to lift in-season are Monday and Thursday. Since the athletes typically do bodyweight exercises (pushups, pullups, rope climbs, sit-ups, planks, etc.) in practice, we don’t program them in the weight room. We also don’t do much lower body or neck work in season to minimize soreness in those areas.
The overall workload during the season is high. With as much wrestling as takes place, a little strength and conditioning work goes a long way.
Since the athletes are doing a lot of conditioning work in practice, we only need to run them a little outside of that. Also, with the scheduling, it makes sense to consolidate all training on the same two days. One day, we will end the session with a 30-minute LSD, and the other day, we will do a 30-minute interval run.
Monday: Full Body
- Ladder Work: 5 rounds
- or Agility Shuttle: 3 rounds
- Split Squat Jump: 5 sets x 3 reps (each leg)
- Hang Power Clean: 3 sets x 1 rep @85-90%
- Front Squat: 2 sets x 3 reps @80-85%
- Standing Overhead Barbell Press: 2 sets x 6 reps @75%
- Barbell Shrug: 2 sets x 8-10 reps @7-9 rpe
- Dumbbell Incline Press: 2 sets x 8-10 reps @7-9 rpe
- Chest Supported Row: 2 sets x 8-10 reps @7-9 rpe
- Lying Triceps Extension: 2 sets x 10-12 reps @7-9 rpe
- Barbell Curl: 2 sets x 10-12 reps @7-9 rpe
- 30 Minutes of Long Slow Distance (Run, Bike, or Row) @ ~75% VO2
Thursday: Full Body
- Kneeling Box Jump: 5 sets x 3 reps @24 inch box
- Hang Power Snatch: 3 sets x 1 rep @85-90%
- Back Squat: 2 sets x 3 reps @80-85%
- Bench Press: 2 sets x 6 reps @75%
- Standing One Arm Dumbbell Shoulder Press: 2 sets x 6-8 reps @7-9 rpe
- Lat Pulldown: 2 sets x 8-10 reps @7-9 rpe
- Dumbbell Row: 2 sets x 8-10 reps @7-9 rpe
- Cable or Band Triceps Pressdown: 2 sets x 10-12 reps @7-9 rpe
- Dumbbell Curl: 2 sets x 10-12 reps @ 7-9 rpe
- Interval Run: 5 sets x 3 min run / 3 min rest
FAQs
Q: In the wrestling workouts, what does 7-9 rpe mean?
RPE stands for rate of perceived exertion, and it’s a way to determine how much weight to use. A 7-9 rpe means selecting a weight that leaves between 1-3 reps in the tank at the end of the set. For more information about how to use RPE, check out this article:
Q: What if you play other sports?
I recommend high school athletes play multiple sports. It’s part of my athlete development process. If wrestling is your primary sport, try your best to get the wrestling workouts in while in another sports season. For example, if you play lacrosse in the spring, work your off-season wrestling workouts around lacrosse practice. If you play football in the fall, you would work your pre-season wrestling workouts around football practice. In both cases, you can scale the conditioning down a bit.
Q: Why are wrestlers so jacked?
College and Olympic wrestlers have jacked physiques because their training combines intense, high-volume strength workouts, rigorous conditioning, and demanding practice sessions. Their strict diets and low body fat percentage also contribute to their look.
What to do next?
Well, there you have it—three sample wrestling workouts for different time points in the year. This article is meant to provide you with a basic structure for setting up a full year of training. Feel free to adapt the sample workouts to your needs. You may need a little more or a little less, depending on where you are as an athlete. The best workouts are adapted to you, not the other way around.
Check out the Hunt Fitness Off-Season Wrestling Program if you want a training program to take your wrestling to the next level. It is a complete step-by-step off-season wrestling training workout.
Author: Kyle Hunt
Instagram: @huntfitness
YouTube: @HuntFitnessTV
Hire Kyle as your coach: http://www.kylehuntfitness.com/services/