In Season Wrestling Workout

In Season Wrestling Workout


Wrestling is arguably the most grueling sport on not only the body but on the mind as well. Between intense practices, yearlong competition and not to mention weight cutting, wrestling truly is for the hardcore and dedicated!

Last year I wrote an Offseason Wrestling Workout article that generated a lot of interest. I received emails from athletes across the country that followed this program and gained a lot of success from it. Being November, the time of year when wrestling programs are starting up, I figured it would be a good time to put out an in season program.

Some of the most important aspects for wrestlers to develop to become successful are strength, power, and endurance. Most wrestlers do a good job working on these things in the offseason but it should not stop there. In my opinion in season workouts are more important for wrestlers than any other athlete. It is real easy to lose strength and power throughout a wrestling season when you are cutting weight combined with intense 2 hour practices along with not following any type of resistance training program.

I first got into working out following my freshman year of high school. I worked out very intensely that entire offseason and by the time my sophomore season rolled around I was in great shape in all three aspects of strength, power and endurance. However, once the season started I assumed my wrestling practice would be enough to help me maintain the progress I made during the offseason. Unfortunately, I was terribly wrong. The first few months of the year I was in amazing shape but as the season progressed I became weaker and weaker. Of course my endurance stayed around the same level due to the practices but because of “sucking weight” and no resistance training I lost a lot of strength and power.

This was me during my sophomore wrestling season at 15 years old at 96 lbs.

The main goal of this in season program is to help the athletes maintain and even gain strength and power throughout the season. A wrestler wants to be at their very best for sectionals and states at the end of the year when it is most important. Following an in season resistance training program like this is the best way to accomplish that goal!


Here are a few points to consider when dealing with student athletes.

–          The workouts need to be adjustable. Student athletes have a lot going on in their lives so there needs to be varying intensity and volume. It is important for the coach/trainer to know and understand how the athletes are feeling on that given day. The sample workout program in this article allows for adjustments based on how the athletes are feeling on that day. Also time needs to be taken into consideration. With school, practice and daily life the workouts need to be quick and to the point. Overtraining is also something to be aware of.

–          During the season the main goal is not necessarily to build muscle or put on any type of weight therefore the workout program should be suited for what is important which is strength and power.

–          The workouts do not need to include much cardiovascular work because practice will take care of that! Also I do not recommend any direct abdominal, neck or forearm training because live wrestling hits those areas indirectly.



The Workout Program


The workout program is designed to be done twice a week divided up into a lower body and upper body day.


The program is designed assuming the wrestlers have a tournament on Saturday and a dual meet on Tuesday or Wednesday. The first workout is to be done on Sunday the day after a tournament and the second workout is to be done the day after the dual meet so Wednesday or Thursday.


Each day will include exercises focused on developing strength, power, and muscular endurance.


Just because this is an in season program does not mean you have to go light. The goal should always be to try and increase weight each workout. Progressive overload is an important stimulus for improvement.


Adjust the amount of sets depending on how you feel.


Additional cardio can be added on these days depending on how much conditioning is done in practice.



Sunday Workout – Lower Body


–          5-10 minute light cardio warm up

–          5-10 minute dynamic stretching warm up



–          Barbell Front Squats                           2-3 sets x 6-10 reps



–     Barbell overhead Squat                      2-3 sets x 10-15 reps

Or Bulgarian Split Squats


–          Romanian Deadlift                              2-3 sets x 6-10 reps

Or Deadlifts


–          Walking Lunges                                   2-3 sets x 10-15 reps

–          Leg extensions                                                2-3 sets x 15-20 reps


–          Glute Ham Raises                               2-3 sets x 15-20 reps


Circuit (2-3 rotations)

–          Box Jump         20 reps

–          Squat Jump      20 reps

–          Burpees           15 reps

–          Stand ups         10 reps



Wednesday or Thursday Workout – Upper Body

–          5-10 minute light cardio warm up

–          5-10 minute dynamic stretching warm up



–          Barbell or Dumbell Clean and Press              2-3 sets x 6-10 reps


–          Barbell or DB Flat Chest Press                                    2-3 sets x 6-10 reps


–          Weighted Dips                                                            2-3 sets x 10-15 reps


–          Barbell Rows                                                   2-3 sets x 6-10 reps


–          Barbell or DB curl                                           2-3 sets x 8-12 reps


Circuit (3-4 rotations)


–          Plyo Pushups               20 reps


–          Pullups                         Failure


–          Handstand pushups     10 reps



If you have any questions about this workout feel free to contact me at


Until next time….”One Dream. One Reality”

Kyle Hunt

Hunt Fitness

About huntfitness

My name is Kyle Hunt, I have a Bachelor's Degree in Exercise Science and I am a Certified Fitness Trainer and Specialist in Fitness Nutrition. I own the fitness website Hunt Fitness.

Posted on November 16, 2011, in Workouts and tagged , , , , , , . Bookmark the permalink. 7 Comments.

  1. That looks like a pretty intense workout Kyle, I can’t wait to give it a shot! I think you did a pretty good job outlying all the major reasons a workout like this is necessary to maintain the shape you need to be in to compete in wrestling matches.

  2. Thanks! I am glad you liked it!

  3. I am also a high school wrestling coach. I also needed a in-season strength training program and was pleased to see by your workouts that I am on the right track. My only problem is we are still lacking in cardiovascular endurance and I wanted to know exactly how you’re able to address these needs through practice?

  4. Good information for those who are searching for wrestling workout..

  5. Worth Reading!
    Just wanted to share my friends experience here. He is

    using this amazing product T25 Challenge Pack and

    he is very satisfied with the results! Helps him a lot

    during exhaustive workout schedule.


  1. Pingback: In Season Wrestling Workout – Kyle Ali

Have something to say? Leave a comment! Thanks

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: