Wrestlers wear it as a badge of honor when they hear how tough you have to be to get through a typical training session. The general qualities needed to train for a competition include power, strength, speed, endurance and flexibility. A strength and conditioning program for wrestlers should make it a special point to develop high levels of anaerobic power and strength endurance while keeping you as lean as possible so you stay in your natural weight class.

This kettlebell circuit addresses all of those demands, and it’s designed to make you as lean and powerful as possible.

This circuit is structured to match the intensity of a scholastic wrestling match: three two-minute periods with 30 seconds of rest between the periods. The circuit consists of four exercises. Perform all four, then restart the circuit until you reach the end of the 2-minute period.

The exercises selected for the circuit are beneficial to wrestlers. They are total body movements, similar to ones you would use in a match. Furthermore, the specific exercises in the circuit develop the athletic attributes required for success—power, speed and endurance.

Kettlebell Long Cycle

The Long Cycle is another name for the Clean and Jerk. It consists of 3 parts:

• Cleaning the kettlebells into rack position
• Holding the bells in rack position
• The Jerk

This is one of the best exercises for wrestlers, because it’s a total-body movement that engages your lower body, core and upper body. In addition to hitting a wide range of muscle groups, it’s excellent for developing explosive power during the clean and jerk portion of the movement; isometric strength when the bells are held in rack position; and power endurance. These are all critical facets of athleticism that wrestlers must possess.

Sprawls

In this circuit, you circle around the kettlebells practicing your sprawling technique. This is a technical movement that all grapplers are familiar with. It’s drilled endlessly because it’s a critical defensive maneuver, used especially when an opponent attacks your legs. In addition, performing Sprawls can serve as an effective way to train your speed, agility and conditioning. Much like Burpees, Sprawls are an excellent bodyweight conditioning exercise.

Double Racked Kettlebell Walking Lunges

Walking Lunges are great for developing lower-body strength and proprioceptive balance, which translate to more powerful legs for performing “shots,” or takedowns, and better body control, which helps overall agility. Because the kettlebells are held in the racked position, the movement also builds upper-body strength, specifically grip strength, which is of crucial importance for all wrestlers.

Kettlebell Russian Twists

Core strength is a necessity for success in all spots, but especially in grappling, where the ability to brace your core quickly can make the difference between being taken down and pinned or remaining standing. Russian Twists are a good exercise for developing rotational strength and stability, which are necessary for grapplers.

Workout

Period 1 – 2 minutes

• Kettlebell Long Cycle – 5 reps
• Sprawls – 5 reps
• Double Racked Kettlebell Walking Lunges – 6 reps
• Kettlebell Russian Twists – 20 reps
• Rest – 30 seconds

Period 2 – 2 minutes

• Kettlebell Long Cycle – 5 reps
• Sprawls – 5 reps
• Double Racked Kettlebell Walking Lunges – 6 reps
• Kettlebell Russian Twists – 20 reps
• Rest – 30 seconds

Period 3 – 2 minutes

• Kettlebell Long Cycle – 5 reps
• Sprawls – 5 reps
• Double Racked Kettlebell Walking Lunges – 6 reps
• Kettlebell Russian Twists – 20 reps

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