Wrestling Conditioning Training For Maximum Endurance

Wrestling matches are daunting and require a lot of endurance. Lacking this attribute

Will make a wrestler run out of energy quickly. It’s a combat sport that is entirely based on grappling, and requires high levels of aerobic & anaerobic capacity. A lot of wrestlers start out & later get tired in the match.

Wrestlers are aware of how speed, strength & excellent technique plays a crucial role in success. To develop appropriate strength they compromise on their endurance.

Wrestling exercises are among the hardest sports in the world. However wrestling conditioning is not just about going hard in the gym. It requires high levels of anaerobic power & strength displaying greater values of high performance. Aerobic conditioning is significantly important when it comes to maintaining high-intensity efforts & recovery in between matches. For analyzing your conditioning training you must analyze the demands of this sport. Before we get into the workouts that maximize your wrestling conditioning and endurance, get yourself premium quality wrestling clothes & wrestling singlets.

Types of Endurance:

Endurance is your body’s ability for maintaining high-quality work right in the face of fatigue. There are four types of endurance:

  • Anaerobic endurance
  • Aerobic endurance
  • Strength & power endurance
  • Speed endurance

Anaerobic Endurance:

Most people associate anaerobic endurance with long-distance running, but it isn’t always ideal for wrestlers. A lot of wrestlers can run for long miles but get tired towards the ending of the match. It’s because wrestlers get to experience tremendous anaerobic stress. This means that the body poses higher oxygen demands & fuel at a rate that exceeds the supply. Body Muscles are forced to rely on their stored reserves. In this process, lactic acid starts accumulating in your muscles, which leads to fatigue. It’s why experts recommend wrestlers focusing on anaerobic & speed training.

For building anaerobic endurance, a wrestler must work on increasing the energy he is capable of producing in the initial 15 to 90 secs of his maximum effort. Building the speed endurance is similar to building anaerobic endurance. It can be done by increasing the lengths of the work intervals, and the number of reps. For improving muscular endurance, aim for completing the anaerobic training before your wrestling practice. Make sure you are strategic with the conditioning exercises.

Aerobic Endurance

The prime difference among two seemingly matched wrestlers is the energy levels. Wrestlers who tire sooner always end up losing the match. As he is unable to sustain force generation & ineffective application of techniques when they get fatigued. Boosting the aerobic strength fatigue as oxygen is supplied efficiently throughout your whole body. Tempo can work perfectly for this. It is utterly important to be aware of how & when you should train your energy systems, as the two of them compete.

Speed Endurance

This endurance training boosts your ability to tolerate the increased accumulation of lactic acid in the system & while reducing the fatigue feel while you are wrestling at high speeds. Higher speed drilling is an effective way of developing speed endurance & when it’s incorporated with the chain matches or the grind matches, it also helps in developing a higher level of anaerobic conditioning. Swimming, Running, bicycling at high speeds help with developing this endurance.

Strength and power endurance:

Strength endurance is a specific type of strength that is showcased in activities that require a longer duration of muscular tension with a minimal decline inefficiency. Primarily, there are 2 main types of strength endurance:

  • Static strength-endurance.
  • Dynamic strength-endurance

Dynamic strength-endurance: It’s known for the movement that happens during the activities like swimming, rowing, or running in which the repetitive motions are executed in the short-rest intervals.

Static strength-endurance: This type of strength is majorly associated with the activities in which it’s exerting the isometric tension of multiple magnitude & duration is necessary.

Power endurance is another form of strength training that involves the recruitment of your fast-twitch fibers stitching for a prolonged time.

Anaerobic conditioning majorly improves the resistance to occurring fatigue in the time frame period of 15 to 90 seconds, in the exact way power endurance shortens the recovery period needed for producing explosive moves for a prolonged time. Another example of this endurance training in wrestling is the wrestlers’ ability to take last-second shots with the extreme explosiveness for winning the matches & preventing giving into the overtime tiredness.

Weight Room

In the weight room, a wrestler wants to do activities that help them in creating lean muscle & help them in carrying the strength & speed over their mat. It’s the correct means of starting to develop & refining your technical coordination. Technical coordination translates to the static contraction and dynamic contraction along with elastic force absorption & the contraction in which the athlete recruits absolute strength.

Are you wondering what this means for a wrestler? It shows that he can start taping on the minute’s cleans. Twelve-fifteen single sets OTM working anywhere between 70-85%. A tiny trick is performed by completing the doubles in the initial five minutes. It’s an easy way of using weightlifting for improving conditioning.

Using the complexes is another trick. They can be grueling & highly challenging, really hard to practice. Complexes require proper coordination for athletes. If they are performed for a short time, around about 60 secs, it improves long-term endurance. Finishers also work effectively well, for developing upper body endurance. When you are done with your strength work & explosive work, consider hitting the finisher. Such as a sled-pull done after the explosive push-ups and med ball slams. Finisher helps with maintaining strength & explosiveness & improves your conditioning even in the off-season.


It’s highly challenging. Wrestlers do not usually want to experiment with crazy things like jumping on the place without taking appropriate rest. Explosives can be also developed by taking adequate rest periods for creating endurance relative to the explosive capability. One of the best training is interval-based training. You can sprint at full speed to the top, walk down, & sprint again. Perform up to 10-15 reps. It’s amazing interval-based training. That works well for improving your explosiveness, power output, quads & glutes strength & significantly improves your speed on the mat. Tabata protocol is also a great tool for improving your explosiveness.

Following are the examples of a few workouts that should be done by wrestlers for improving their wrestling conditioning for maximum endurance.

  • Chin-Ups – 3 sets of 6 reps
  • Sprints – 3 sets of 15 seconds reps
  • Knee Grabs – 3 sets of 8 reps take 60-sec rest in between
  • Sprints – 3 sets of 15 secs rep
  • Push-Ups – 3 sets of 8 reps
  • Bicycles – 3 sets of 10 reps take 60 secs rest in between
  • Sprints – 3 sets of 15 secs reps
  • Bicep Curls – 3 sets of 8 reps
  • Sit-Ups – 3 sets of 8 reps with 60 secs rest intervals


Recovery plays a great role when it comes to improving your physical conditioning. Many wrestling coaches do not have a clue about this science. Which is disappointing. In every sport, recovery matters a lot. It has more effect on your training and well-being than you can imagine.

A simple that can be done for recovery to boost endurance is relying on the sauna. Sauna mimics the moderate-intensity workout. It’s really easy to start with. You can do it 3-5 times a week.

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