Core Exercises Unique to Wrestling

By: Jeffrey M. Willardson

Originally Published in: Developing the Core

Provided by: Human Kinetics

As wrestlers progress from preseason into the regular season, success is dependent on strength-speed, technique, and the ability to deal with the high levels of metabolic acidosis. Incorporating a variety of partner lifts into a practice one to three days a week can increase specific core power for wrestling as well as improve technique. Partner lifts involve lifting a partner of similar body size; specific wrestling techniques (moves) are incorporated for a prescribed number of repetitions. These lifting drills help wrestlers perfect their technique, and depending on the intensity (a lighter or heavier partner), number of repetitions and sets performed, and rest periods between sets, they also specifically help develop core strength, power, and localized muscular endurance for wrestling.

As the postseason nears and the ability to peak at the right time is crucial to achieving individual success in state and national championships, developing the core musculature becomes very specific to a wrestling match in intensity, duration, and load. Completing a wrestling-specific circuit one or two days per week during the last three to five weeks of the season and into postseason can assist in maintaining the metabolic, strength, power, and localized muscular endurance demands placed on the athletes. Following is a sample circuit (table 16.2).