Wrestling specific conditioning drills:
-Live wrestling (The most important conditioning)
-High intensity, constant drills. This could involve shot-reshot drills, single-leg drills, escaping drills, position drills, arm-drags, circling..., et cetera. The purpose of these exercises is to be drilled with very high intensity, like in a match. You are never resting and are constantly working on technique in an aggressive and explosive manner.
-Solo drills. Continuity of Stand-up escape drills, switch-drills, shot drills, sprawl drills, shadow wrestling, balance drills, top position exercises, etc. The purposes of these exercises is to never stop as well. Focus on the technique and form of what you are doing, while drilling as fast and hard as you can.
-Situational drills. These drills focus on live wrestling in different aspects of the wrestling position. For example, one wrestler is in the top position and has to maintain that position, while the other wrestler tries to escape or counter. When one wrestler advances their position or holds onto the position for 30 seconds, they will start over or switch positions. This can be done when one wrestler is pinned and another is on his back, trying to escape. It can also be done in different takedown positions. For example, when one wrestler has a single leg or a double leg, starting out, and has to take the wrestler down, while the other wrestler defends. There are many positions in wrestling that need to be practiced with an emphasis on. This will improve your wrestling game and your conditioning.
Non-Wrestling conditioning exercises:
-Burpees. Incredible and tiring exercise. Combine this with shadow-wrestling or another exercises, such as pushups.
-Jumproping. This will develop stamina and coordination. To motivate the wrestler... if you mess up when jumproping, do five push-ups. Jumprope for twenty minutes, at least. With the combination of pushups and jumproping, your arms will be burning.
-Sprints (HIT) - Do this on your own or with your team. Combine sprinting, for 30 seconds, with jogging. In my wrestling days, we used to sprint up and down the hallway six times, and then do another hard exercise for thirty seconds, to rest. Bear Crawls, crab walks, jumping squats, burpees, pushups, or even crunches will suffice.
-Stairs. Stairs are a great workout. Try to add variety in your approach to doing stairs. For example, run up every other step, every step, hop up the steps, sprint up the steps, and jog up the steps. Change up the rotation and do stairs until you cry.
-Swimming. Conditioning for every part of your body and easy on the joints.
