Wrestling is obviously a sport that requires two people. That said, this does not mean you cannot improve your wrestling by yourself.
Here are 5 ways you can get better at wrestling even when you do not have a training partner.
#1 You Can Practice Wrestling Drills by Yourself
When it comes to wrestling, improvement relies a great deal on repetition. It would be best to practice the drills repeatedly until they become an automatic response; a part of your muscle memory.
If you drill the techniques properly your response will be efficient.
The following are six drills you can do from home without a partner or even a wrestling mat:
- Stance and Motion. This is an easy drill you can do almost anywhere. Find a clear space and practice switching your lead legs and blocking imaginary shots. Stay light on your feet and circle as you practice.
- Back Arches and Neck Bridges. This drill will help you develop flexibility, which is essential in wrestling. To practice a back arch, lie on the floor with your back arched in a bridge position and hold the posture.
- Agility Drills. Agility (being light on your feet) is just as necessary as flexibility. Improving your agility will increase foot speed and balance. For agility drills, you can purchase an agility ladder. Here are a few on Amazon I’d recommend:
This list should help you get started with training from home. Wrestling drills may not seem like much, especially if you’re fighting imaginary opponents, but you will start to see results in no time if you commit to them.
#2 You Can Watch Free Wrestling Videos Online
When you’re not doing wrestling drills, you can watch wrestling videos for free online by yourself. There are many videos online offering free tips and demonstrations.
Of course, your best bet is simply to go to YouTube and find some great channels to start learning from for free.
#3 Learn From Wrestling Instructionals
Free videos online are hard to beat. That said if you are willing to spend a little bit of extra money an online program can help a ton. Free online videos are like a bunch of mixed-up puzzle pieces that can be hard to put together.
Purchasing an online program is like purchasing a map to help you put your game together. Online programs are in my opinion the best way to learn wrestling online by yourself.
Of course, as we have already said learning by yourself can only take you so far. But these programs can help you fast-track your progress or make up for lost time if you only have access to a wrestling program a few days per week.
I have a complete list of the best wrestling instructionals. Just make sure you choose something that matches your skill level.
#4 Improve Cardio For Wrestling
Training strength and conditioning is just as important as practicing drills and working on your technique. A wrestling-specific training program involves a series of exercises that will improve strength and recovery between sessions.
Conditioning For Wrestling
Conditioning is done with aerobic exercises and cardio. You are going to want to work on both zone 2 cardio training and VO2 max training.
Zone 2 cardio is typically what people refer to as LISS. That is Low-Intensity steady-state cardio. Think of going for a jog, swimming, or going for a steady bike ride.
VO2 max is the maximum amount of oxygen your body can use and absorb during exercise. VO2 max training is typically done as high-intensity cardio in intervals.
Wrestling rounds last anywhere from 2-3 minutes long. This is also a good amount of time to program your VO2 max training. Find an exercise you can go all out with for 2-3 minutes and then take a two-minute break.
Repeat 5-10 times depending on your ability. Note, however, that this kind of training is hard on your central nervous system and should only be used 1-2 times per week.
#5 Get Stronger and More Explosive
As the name suggests, strength training is designed to increase strength, explosiveness, and power. There are a ton of opinions on what is the best strength training program for wrestlers.
Some think you should focus on the Olympic lifts and others say to stick to the basic compound exercises such as bench, deadlift, squat, overhead press, rows, and pullups.
The truth is both are great and I would incorporate all of them especially if you know how to do the Olympic lifts. But if you don’t, then just stick to the basic compound exercises mentioned above you should be fine.
If you do not know how to develop your own strength and conditioning program it might be a good idea to find a coach.
Once you know how to lift properly you can certainly focus on strength training by yourself. After all, strength and conditioning are huge pillars in becoming a great wrestler.