Strength training wrestlers
If you want to compete in wrestling or just build up strength you can try this strength workout. If you want to build strength at home you can do bodyweight exercises like pushups, pull-ups, chin-ups, etc.
Warm-Up
Slow jog or low-intensity stationary cycling: 5 Minutes
Workout Program
Barbell Squats: 3 sets of 15 reps
Stand hip- or shoulder-width feet apart. Place the barbell over the trapezius muscles just above the shoulders (i.e., the “meaty” part of the shoulders). Bend and lower your knees into a squat.
Dumbbell Lunge: 3 sets of 15 reps
Stand up straight with a dumbbell in each hand. Take a big step forward with either leg, bending at the knee until the front thigh approaches parallel to the ground, landing on the heel. Step back to your standing starting position while exhaling. Repeat the motion with the other leg.
Dumbbell Incline Chest Press: 3 sets of 15 reps
Sit and lean back on the seat. With hands set at your knees, elbows bent and tucked down under your ribs, hold a dumbbell in either hand. Brace your core and, as you exhale, press both dumbbells straight up over your chest.
Bent Over Barbell Row: 3 sets of 15 reps
Grab a barbell with an overhand grip that separates your hands slightly wider than your shoulder width. Hold your back completely straight with your legs slightly bent, and bend your upper body until it is nearly perpendicular to the floor. Row the weight upwards into the lower part of your chest from here.
Lateral Raises: 3 sets of 15 reps
Stand at your side with a dumbbell in each hand. Hold your back straight, brace your core, and then raise the weights slowly to the side until your arms are slightly bent parallel to the floor, with the elbow. Then, in balanced fashion, lower them back down again.
Alternating Hammer Curls: 3 sets of 15 reps
With your palms facing inward, take a dumbbell in each hand and stretch your arms out on the sides of your body. Slowly lift your left arm in an arc gesture toward your left shoulder, isolate the bicep and squeeze the muscle while keeping your elbows locked in at your sides.
Close Grip Bench Press: 3 sets of 15 reps
Lie flat using a close grip on the bench (about shoulder width). With the support of the rack, arms locked, and holding bar, raise the bar straight over you. For the whole exercise, inhale and slowly bring the bar down towards your chest, holding the elbows close to your body.
Crunches on Exercise Ball: 3 sets of 20 reps
Sit on the ball and “walk” your feet out to begin with your thighs parallel to the floor and your knees at a right angle until you are lying on your back. Your feet should be directly under your knees. Place your hands behind your head until you are in a relaxed, balanced position.
Hanging Leg Raises: 3 sets of 15 reps
Hang on a bar. Engage your abdominals and hip flexors by lifting your legs outward in front of you, holding them straight, to raise your feet off the ground. Lift the legs to the degree that you can do with proper form. Aim to lift them, or a little higher, parallel to the ground (hip bent 90 degrees).