???? Workout Wednesday: Maximize Your After-School Training for Wrestling Success
By Jon Gums, Dakota Grappler
As a high school athlete, time is your most valuable resource. Between school, homework, and other responsibilities, it can feel like there’s never enough time to fit in a quality workout. But when it comes to wrestling, a smart, focused workout can be the key to improving your mat performance without eating up your entire afternoon.
Today’s Workout Wednesday is all about maximizing your time after school with a workout that strengthens your core, enhances your reaction speed, builds upper body power, and prepares you for those intense moments on the mat—all in under an hour.
1. The Power of Core Work: The Foundation of Wrestling Strength
In wrestling, everything starts with a strong core. From controlling your opponent to exploding out of holds, a solid core is essential for maintaining balance, stability, and power on the mat. A well-rounded core workout doesn’t have to take hours—just the right exercises done with intensity can yield great results.
Core Circuit (20 Minutes Total)
- Plank with Shoulder Taps – 3 sets of 1 minute
Build core stability while mimicking the balance you need in tough positions. - Russian Twists – 3 sets of 30 seconds
Engage your obliques to improve rotational power, crucial for escaping holds or reversing positions. - Leg Raises – 3 sets of 15 reps
Strengthen your lower abs and hips to support quick transitions on the mat. - Bicycle Crunches – 3 sets of 1 minute
These simulate wrestling’s constant shifts and changes in direction, helping you become more reactive.
Rest for 30 seconds between each set to maintain intensity while keeping the workout short and efficient.
2. Push-Up Power: Building Upper Body Strength
Push-ups are simple but effective for building upper body strength and endurance. Adding them to your workout will help you improve your ability to control and dominate on the mat.
Push-Up Circuit (10 Minutes Total)
- Standard Push-Ups – 3 sets of 20 reps
Focus on proper form, keeping your body straight and engaging your core with each rep. - Diamond Push-Ups – 2 sets of 15 reps
With hands close together, these push-ups target your triceps and chest for explosive power. - Explosive Push-Ups – 3 sets of 10 reps
Push up with enough force to lift your hands slightly off the ground. This builds fast-twitch muscle fibers, critical for explosive movements in wrestling.
Rest for 30 seconds between sets. This quick routine will boost your upper body endurance while keeping your workout efficient.
3. Speed and Reaction Drills: Move Like a Champion
Wrestling is about speed and reaction as much as strength. Being able to respond to your opponent’s moves and explode into action is critical. These drills focus on enhancing your agility and reaction time, helping you become faster and more effective on the mat.
Speed and Reaction Circuit (20 Minutes Total)
- Agility Ladder Drills – 3 sets of 1 minute
Use an agility ladder to practice quick footwork, side-to-side movements, and fast transitions that mimic the pace of a wrestling match. - Reaction Ball Drill – 5 minutes
Have a partner drop a small reaction ball (or use a tennis ball) and try to catch it after the first bounce. This improves hand-eye coordination and reaction speed. - Sprint Burpees – 3 sets of 30 seconds
Start in a sprint, drop into a burpee, explode back up, and sprint again. This high-intensity move simulates the explosive energy needed during a match. - Takedown Shadow Wrestling – 3 sets of 1 minute
Visualize an opponent and practice explosive takedowns. Focus on speed, movement, and reaction time to improve your mat instincts.
4. The Cooldown: Active Recovery and Stretching
Don’t skip the cooldown. Stretching and active recovery not only prevent injury but also enhance flexibility and mobility—two things every wrestler needs.
Cooldown (5-10 Minutes Total)
- Dynamic Stretching
Focus on stretches that target your core, hips, and legs. Incorporate movements like hip flexor stretches, torso twists, and hamstring stretches. - Foam Rolling
Roll out any tight areas to reduce soreness and keep your body primed for the next practice or workout.
Final Thoughts: Every Minute Counts
As a high school wrestler, your time is limited—but with focus and determination, you can make every minute after school count. By targeting your core, building upper body strength with push-ups, working on speed and reaction drills, and making the most of your cooldown, you can enhance your performance on the mat in under an hour.
So next time you’re short on time but still want to get a great workout in, give this routine a try. You’ll be one step closer to reaching your wrestling goals!
#WorkoutWednesday #WrestlingFitness #CoreStrength #DakotaGrappler
