best wrestling exercises 2024 pdf

Squats: Develop lower body strength and power, crucial for explosive movements and takedowns.

Deadlifts: Strengthen the posterior chain (hamstrings, glutes, lower back) for overall power and stability.

Bench Press: Build upper body strength, particularly in the chest, shoulders, and triceps, important for pushing and controlling opponents.

Pull-Ups/Chin-Ups: Strengthen the back, arms, and grip, essential for grappling and maintaining control.

Power Cleans: Develop explosive power, hip drive, and full-body coordination, useful for explosive movements in wrestling.

Push-Ups: Improve chest, shoulder, and triceps strength, aiding in pushing movements and overall upper body endurance.

Medicine Ball Throws: Enhance power and explosiveness, mimicking throwing and explosive movements in wrestling.

Russian Twists: Target the obliques and core muscles, important for rotational strength and stability during twisting movements.

Farmers Walk: Improve grip strength, core stability, and overall endurance, useful for maintaining control and strength during grappling.

Box Jumps: Enhance explosiveness, leg power, and agility, beneficial for quick movements and jumps in wrestling.

Planks: Strengthen the core muscles, including the abs and lower back, crucial for stability and control in various wrestling positions.

Sled Push/Pull: Develop leg strength, power, and anaerobic conditioning, useful for explosive bursts and pushing/pulling movements.

Agility Ladder Drills: Improve footwork, coordination, and agility, essential for quick movements and changes in direction during matches.