Proper conditioning will ensure a wrestler not only has the endurance to last a match and tournament, but to handle all the training that goes on in preparation to compete. Wrestling is a sport enjoyed by many and it needs a lot of strength to play. Wrestlers work hard in the gym to gain strength so that they can toss their opponents around on the mats in a real match.
Many young athletes want to get into wrestling. Since one of the fastest ways to gain strength is to lift weights, and many parents aren’t ok with their children lifting weights, the questions often arise “How young is too young to start strength training? And what specific weight-lifting exercises are appropriate at what age?” These two questions are commonly asked and are somewhat wrong as age isn’t the only factor. Every person’s body is different from one another. A person could be 15 or 16 years old, but their biological age may be that of a typical 12-13 year old.
As a result, prior to switching to weighted exercises, variables such as how long a person has been exercising, perfection of proper form and technique, and the ability to master body weight exercises must be in place. From the get-go, the point is to start slow and emphasize proper technique. Another tool in a wrestler’s arsenal is strength training, but it must be done right from the start.
First, through exercises such as push-ups, pull-ups, squats, abdominal exercises and rope climbing, it is advised to learn how to use one’s own body weight for conditioning. This is a typical age chart recommended to be followed by many strength and conditioning coaches. But there is an emphasis that these are general guidelines, and that all athletes should consult their doctor, wrestling coach, and a qualified strength and conditioning professional before beginning any resistance training program:
Ages 12 and under: Focus on body weight exercises such as tumbling, push-ups, pull-ups, abdominal exercises, rope climbing, squats and jumping.
Ages 13-15: Continue with the body weight exercises. With qualified coaching, begin to learn the technique for squats, dead lifts, presses and various rows. Repetitions should range between 5 and 15, which will aid in keeping the weight from getting too excessive. Arm exercises like curls and extensions are fine to begin.
Ages 16 and up: Continue with the body weight exercises. Resistance can progress, but never at the expense of proper form. As long as qualified coaches are present, it’s permissible to conduct strength testing. This doesn’t necessarily mean doing one-rep maxes, as testing can also be done with 3, 5, or even 10-repetition maxes.
Proper conditioning will ensure a wrestler not only has the endurance to last a match and tournament, but to handle all the training that goes on in preparation to compete