Wrestling Workouts at Home: Stay Fit and Train like a Pro

Damian Bennett

Wrestling workouts at home require focus on strength, agility, and endurance. Whether you’re a competitive wrestler or simply a fan looking to stay in shape, incorporating wrestling workouts into your routine can be a great way to improve your fitness level and build a strong and resilient body. And the best part is, you don’t need a fancy gym or expensive equipment to get started – you can do these workouts right in the comfort of your own home.

In this article, we’ll explore various wrestling workouts that you can easily do at home. From bodyweight exercises to cardio drills and core strengthening exercises, we’ll cover a range of exercises that will help you develop the skills and physical attributes needed for success on the wrestling mat. So whether you’re a beginner or an experienced wrestler, get ready to lace up your imaginary boots and dive into these home wrestling workouts that will take your fitness to the next level.

Choosing the Right Home Workout Space

When it comes to wrestling workouts at home, having the right space is essential. Here are some key factors to consider when choosing the space for your workouts:

  1. Size: Make sure the space you choose is large enough to accommodate your movements. Wrestling involves a lot of dynamic movements, so you need enough room to perform various exercises without any restrictions. Aim for an area that’s at least 10 feet by 10 feet, but the more space you have, the better.
  2. Flooring: The type of flooring can greatly impact your wrestling workouts. Ideally, you want a surface that offers both traction and cushioning. If you have a dedicated wrestling room or a garage with mats, that’s perfect. However, if you’re working out in a different room, consider using interlocking foam mats or a high-quality wrestling mat.
  3. Clearance: It’s important to have enough overhead clearance for certain wrestling moves and exercises. Look for a space with a high ceiling or remove any obstacles that could hinder your movements. You don’t want to accidentally hit your head or limit your range of motion.
  4. Ventilation: Wrestling workouts can get intense, so good ventilation is crucial. Choose a space that allows for proper air circulation to keep you comfortable and prevent overheating. If you’re working out in a basement or a small room, consider using fans or opening windows to improve airflow.
  5. Privacy: Wrestling workouts can be physically demanding and require focus. Having a private space where you can train without distractions or interruptions is important. If possible, choose an area where you can close the door or put up curtains to create a more secluded environment.

Remember, the right space will enhance your wrestling workouts and make them more enjoyable. Take the time to find a suitable area that meets your needs and allows you to train effectively.

Warm-up Exercises

Before diving into intense wrestling workouts at home, it’s crucial to warm up your body properly. A good warm-up routine helps prepare your muscles, joints, and cardiovascular system for the physical demands of wrestling. Here are some warm-up exercises that can get you ready for a productive training session:

1. Dynamic Stretching

Dynamic stretching involves active movements that mimic the actions you’ll perform during wrestling. It helps improve flexibility, increase blood flow, and enhance joint mobility. Incorporate the following dynamic stretches into your warm-up routine:

  • Arm Circles: Stand tall with your feet shoulder-width apart. Extend your arms straight out to the sides and make small circles forward for 10-15 seconds. Then, reverse the direction for another 10-15 seconds.
  • Leg Swings: Find a support such as a wall or sturdy object. Stand next to it and swing one leg forward and backward in a controlled manner. Repeat this motion for 10 swings on each leg.
  • Trunk Rotations: Stand with your feet shoulder-width apart and place your hands on your hips. Slowly rotate your upper body from side to side, keeping your hips stable. Perform 10-15 rotations on each side.

2. Cardiovascular Activation

Elevating your heart rate and increasing blood circulation is essential before engaging in intense wrestling workouts. You can choose from various cardio exercises to warm up effectively:

  • Jumping Jacks: Start with your feet together and hands by your side. Jump while spreading your legs wide and raising your arms overhead. Return to the starting position and repeat for 1-2 minutes.
  • High Knees: Stand in place and jog on the spot, lifting your knees as high as possible. Aim for 30 seconds to 1 minute of continuous high knees.
  • Burpees: Begin in a standing position, then drop into a squat and kick your legs back into a push-up position. Perform a push-up and then quickly jump back to a squat before standing up. Repeat this sequence for 8-10 reps.

3. Agility and Coordination Drills

Wrestling requires quick movements, agility, and coordination. Incorporating agility drills into your warm-up routine can help improve these skills:

  • Ladder Drills: Set up an agility ladder on the floor and perform exercises like high knees, lateral shuffles, and quick feet drills.
  • Cone Drills: Arrange cones in various patterns and practice quick changes of direction, such as figure eights or zig-zags.

Remember, warming up properly is essential to prevent injuries and optimize your performance during wrestling workouts. Spend 10-15 minutes on dynamic stretching, cardiovascular activation, and agility drills before moving on to the more intense aspects of your training. Stay consistent with your warm-up routine, and you’ll set yourself up for success in your at-home wrestling workouts.


Strength Training

When it comes to wrestling, having a strong and powerful body is crucial. Strength training plays a vital role in developing the physical attributes necessary to succeed on the mat. The good news is that you can carry out effective wrestling workouts right at home. Here are some key tips and exercises to help you improve your strength:

  1. Bodyweight Exercises: Bodyweight exercises are a great way to build functional strength without the need for any equipment. Incorporating exercises like push-ups, squats, lunges, and planks into your training routine can help you develop a solid foundation of strength. Aim for 2-3 sets of 12-15 reps for each exercise.
  2. Resistance Bands: Resistance bands are inexpensive, portable, and highly versatile. They can be used to add resistance to various movements, such as rows, curls, and lateral raises. By incorporating resistance bands into your workouts, you can target specific muscle groups and increase the intensity of your training.
  3. Dumbbells or Kettlebells: If you have access to dumbbells or kettlebells, you can take your strength training to the next level. Exercises like dumbbell presses, kettlebell swings, and goblet squats can help you develop upper body strength, explosive power, and lower body stability.
  4. Plyometrics: Plyometric exercises focus on explosive movements, which are essential for wrestling. Incorporate exercises like box jumps, burpees, and clap push-ups into your routine to improve your power and quickness on the mat. Start with 2-3 sets of 8-10 reps for each exercise.

Remember, consistency is key when it comes to strength training. Aim to train at least 2-3 times per week, focusing on different muscle groups each session. Additionally, make sure to warm up before each workout and cool down afterwards to prevent injuries and aid recovery.

To track your progress and stay motivated, consider keeping a training log or using a fitness app that allows you to record your workouts and set goals. By progressively increasing the intensity of your workouts over time, you’ll continue to challenge your muscles and see improvements in your overall strength.

So, lace up your wrestling shoes, clear some space at home, and get ready to take your strength training to new heights!

Cardiovascular Workouts

When it comes to wrestling, having a strong cardiovascular system is essential. It allows you to maintain a high level of endurance throughout your matches, helping you outlast your opponents. Here are some effective cardiovascular workouts that you can do at home to improve your wrestling performance:

  1. Jumping Rope: Jumping rope is a classic cardio exercise that not only improves your cardiovascular fitness but also helps with footwork and coordination. Aim for 10-15 minutes of continuous jumping, gradually increasing the duration as you build your endurance.
  2. High-Intensity Interval Training (HIIT): HIIT workouts are perfect for wrestlers, as they replicate the intense bursts of energy required during matches. Alternate between short periods of high-intensity exercises like burpees, mountain climbers, and squat jumps, followed by brief periods of rest. Repeat this cycle for 15-20 minutes to get your heart pumping and improve your stamina.
  3. Running or Jogging: Running or jogging is a simple yet effective way to improve cardiovascular fitness. You can go for a run outside or use a treadmill if you prefer staying indoors. Start with a comfortable pace for 20-30 minutes and gradually increase the duration or intensity as your endurance improves.
  4. Circuit Training: Circuit training combines cardiovascular exercises with strength training, making it a great option for wrestlers. Create a circuit that includes exercises like jumping jacks, squat thrusts, push-ups, and mountain climbers. Perform each exercise for a set amount of time or a certain number of repetitions before moving on to the next. Repeat the circuit 2-3 times with minimal rest in between to keep your heart rate up.
  5. Shadow Boxing: Shadow boxing is a fantastic workout that not only improves cardiovascular fitness but also helps with coordination and technique. Put on some gloves, visualize an opponent, and throw punches while moving around. Aim for 3-5 minute rounds with short rest periods in between.

Remember, consistency is key when it comes to improving your cardiovascular endurance. Incorporate these workouts into your training routine at least 2-3 times a week, alongside your regular wrestling drills and strength exercises. Stay disciplined and watch your stamina soar in the wrestling ring!

Jumping Rope10-15 mins
HIIT15-20 mins
Running/Jogging20-30 mins
Circuit Training2-3 rounds
Shadow Boxing3-5 mins

Wrestling Technique Drills

When it comes to wrestling workouts at home, mastering the right techniques is essential to improving your skills on the mat. In this section, we’ll explore some key wrestling techniques that you can practice at home to take your performance to the next level.

Stance and Footwork

A solid wrestling stance is the foundation for executing effective moves. Start by standing with your feet shoulder-width apart, knees bent, and weight evenly distributed. Keep your back straight and your head up. This position allows for balance and quick movement. Practice moving laterally, forward, and backward to develop agility and footwork skills. Remember, a good stance can make all the difference in a match.


Takedowns are a crucial aspect of wrestling. They involve bringing your opponent to the ground while maintaining control. Some popular takedowns include the double-leg takedown, single-leg takedown, and high crotch takedown. Focus on proper setups, explosive power, and quick finishes to execute takedowns effectively. Practice shooting in on a dummy or partner to simulate real match scenarios.

Escapes and Reversals

Escapes and reversals are techniques used to break free from an opponent’s hold or to turn the tables in your favor. Develop your ability to escape from bottom positions such as the bottom referee’s position and the stand-up position. Work on improving your hip movement, hand fighting, and explosiveness to create opportunities for escapes and reversals.

Pins and Pinning Combinations

Pinning your opponent is the ultimate goal in wrestling. Pins can earn you valuable points and secure a victory. Practice different pinning combinations such as cradles, half nelsons, and arm bars. Focus on maintaining control, applying pressure, and maximizing leverage to secure a pinfall. Remember, technique and timing are key when it comes to pinning your opponent.

Remember, practice makes perfect. Consistency and dedication are key to mastering these wrestling techniques. By incorporating these techniques into your at-home workouts, you’ll be well on your way to becoming a formidable wrestler.

wrestling workouts at home

Recovery and Cool Down

After an intense wrestling workout at home, it’s crucial to prioritize recovery and allow your body to properly cool down. This will help prevent injuries, reduce muscle soreness, and promote overall fitness gains. Here are some essential tips for an effective recovery and cool down routine:

  1. Stretch it out: Spend a few minutes stretching the major muscle groups used during your wrestling workout. Focus on your legs, back, shoulders, and neck. Hold each stretch for 15-30 seconds and repeat 2-3 times.
  2. Foam rolling: Use a foam roller to release tension and knots in your muscles. Roll slowly and apply gentle pressure to any tight spots. This self-massage technique can enhance circulation and aid in muscle recovery.
  3. Hydrate and refuel: Drink plenty of water to rehydrate your body after sweating it out. Proper hydration is essential for muscle recovery. Additionally, consume a post-workout snack or meal that includes carbohydrates and protein to replenish energy stores and support muscle repair.
  4. Ice or cold therapy: Apply ice packs or use cold therapy devices on any sore or inflamed areas. Cold therapy can help reduce swelling and alleviate muscle soreness.
  5. Elevate your legs: If your legs feel particularly fatigued, elevate them against a wall or on a chair for 10-15 minutes. This can improve blood circulation and reduce swelling.
  6. Relax and rest: Allow yourself time to unwind and relax after your workout. Stretching after a workout can also be beneficial. Take a warm bath or shower to soothe your muscles. Get a good night’s sleep to facilitate recovery and promote overall well-being.

Remember, recovery is just as important as the workout itself. Incorporating these simple strategies into your routine will aid in muscle repair, reduce the risk of injury, and ensure you’re ready for your next wrestling session.

Tips for Recovery and Cool Down
– Stretch major muscle groups
– Use a foam roller for self-massage
– Hydrate and refuel with water and snacks
– Apply ice or cold therapy on sore areas
– Elevate legs to improve blood circulation
– Relax and rest, including getting enough sleep


In conclusion, wrestling workouts at home can be a great way to improve your skills and stay in shape. Whether you’re an aspiring wrestler, a seasoned athlete, or just looking for a challenging workout, there are plenty of exercises and drills you can do right in the comfort of your own home.

Here are a few key takeaways to remember:

  • Consistency is key: Like any sport or fitness routine, consistency is crucial for seeing results. Make sure to dedicate regular time to your wrestling workouts to maximize their effectiveness.
  • Focus on technique: While strength and conditioning are important, don’t forget to prioritize technique. Practice your moves, work on your footwork, and develop your skills to become a well-rounded wrestler.
  • Adapt to limited space: Not everyone has a large training area at home, so it’s important to adapt your workouts to your available space. You can use resistance bands, bodyweight exercises, and even shadow wrestling to make the most of limited room.
  • Stay motivated: It’s easy to lose motivation when training alone at home, but remember your goals and stay committed. Set small milestones, track your progress, and find ways to keep yourself motivated throughout your wrestling journey.

Overall, wrestling workouts at home offer a convenient and effective way to enhance your performance on the mat. By incorporating a variety of exercises, focusing on technique, and staying dedicated, you can continue to improve your skills and achieve your wrestling goals.

So, grab your wrestling gear, find a suitable space, and get ready to take your training to the next level right in the comfort of your own home. Keep pushing yourself, stay consistent, and remember that the hard work you put in will pay off in the long run.

damian bennett

About the author

With over 15 years experience in the health and nutrition industry, Damian Bennett is at the forefront of effective weight management strategies. He has degree in Food Science from the University of Maryland and two certifications from the National Association of Sports Medicine. Damian has now helped countless individuals achieve their weight loss goals.