No Weights Needed! Wrestling Strength Training Exercises

October 02, 2018
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There are many benefits to those who participate in a youth wrestling program; it can help teach discipline, self-confidence and inner strength to overcome obstacles. To help get your body prepared for wrestling season, we have outlined some simple workouts you can do almost anywhere. These exercises are focused on improving your bodyweight strength and require no separate equipment or weights. Bodyweight strength is an important precursor to lifting weights. It’s especially important for wrestlers and other athletes in sports with weight classes.

Jump Squats

The jump squat is an effective body weight exercise that can be used to improve the power of a young wrestler’s takedown.

  • Stand with your legs shoulders-width apart and then drop slowly into a squat position.
  • When you reach the bottom of the squat, explode upward, jumping as high as you can and then return to the original standing position.
  • Repeat this as often as desired.


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The plank is a simple and effective route to a stronger core for a young wrestler. Core strength is a basic requirement in the ring, as it helps to prevent injury and allows a wrestler to twist his body more easily, improving agility in power.

  • To perform a plank, get on the floor with your toes and hands touching the ground and your back flat, as though you were about to do a pushup.
  • Rather than drop into a pushup, however, hold this position as long as you can, using your abdominal muscles for balance.
  • Each time you plank, you should try to hold out for a longer period of time.

Mountain Climbers

Mountain Climbers use the same positioning as a Plank but then take up a notch! This bodyweight exercise is great for wrestlers looking to blast calories while also targeting their abdominal muscles and upper body area.

  • Start in a traditional plank — shoulders over hands and weight on just your toes.
  • With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
  • Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position. Try and complete 2 to 3 sets of 1 minute reps.

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