Why Wrestlers Should Be Lifting Now to Prepare for Next Season
Why Wrestlers Should Be Lifting Now to Prepare for Next Season
Wrestling isn’t just about technique—it’s about total body strength, endurance, and resilience. While the season may be months away, the offseason is the most important time to build the foundation that leads to success on the mat. For high school wrestlers, especially those just starting to fill out physically, now is the time to focus on gaining strength, putting on muscle, and refining your conditioning.
A consistent strength training program can be a game-changer for a wrestler. Lifting weights helps develop explosive power for takedowns, increases grip and core strength for better control, and improves overall durability—making injuries less likely. If you're a 15-year-old wrestler with access to a gym, this is your chance to transform yourself before next season.
And no, this doesn’t mean you should stop wrestling altogether. Keep drilling, attending practices, or hitting open mats once or twice a week. Continue working on your technique and mat awareness. But combine that with a focused lifting program and functional training, and you'll enter next season faster, stronger, and more confident.
Benefits of Offseason Strength Training for Wrestlers:
Increased Muscle Mass: More muscle means better leverage and greater power in every movement.
Improved Strength-to-Weight Ratio: Gain lean mass that helps you perform better without unnecessary bulk.
Enhanced Recovery and Injury Prevention: Strengthens joints, tendons, and stabilizing muscles.
Greater Mental Toughness: Structured training develops discipline and focus.
Better Performance on the Mat: Lifting translates directly to improved shot power, ride pressure, and mat returns.
Below is a 6-week strength and conditioning plan designed for a young wrestler. It features 5 days of focused lifting (split by body part) and 2 days of functional training to simulate real-world and wrestling-specific movements. Each workout is about 45 minutes and includes free weights, machines, and stability ball exercises.
6-Week Strength & Weight Gain Program for 15-Year-Old Wrestler
Schedule Overview (Repeat Weekly):
Monday: Chest
Tuesday: Back
Wednesday: Functional Training
Thursday: Legs
Friday: Arms
Saturday: Shoulders
Sunday: Recovery / Light Core
Week 1
Monday – Chest
Barbell Bench Press – 4x8–12
Dumbbell Chest Fly – 3x10
Incline Dumbbell Press – 3x8–12
Chest Press Machine – 3x10
Stability Ball Push-Ups – 3xMax
Tuesday – Back
Lat Pulldown – 4x10
Seated Cable Row – 3x10
One Arm Dumbbell Row – 3x10
Machine Back Extension – 3x12
Superman Hold – 3x30 sec
Wednesday – Functional
Tire Flips – 4x6
Stability Ball Slams – 3x15
Bear Crawls – 3x30 sec
Stability Ball Plank – 3x45 sec
Farmer's Carry – 3x20 yds
Thursday – Legs
Barbell Back Squats – 4x10
Leg Press Machine – 3x10
Walking Dumbbell Lunges – 3x12/leg
Lying Leg Curl Machine – 3x12
Ball Wall Squats – 3x15
Friday – Arms
Barbell Curls – 3x10
Triceps Rope Pushdown – 3x10
Dumbbell Hammer Curls – 3x10
Preacher Curl Machine – 3x10
Stability Ball Tricep Dips – 3x12
Saturday – Shoulders
Dumbbell Shoulder Press – 4x10
Lateral Raise – 3x12
Front Raise – 3x12
Rear Delt Fly – 3x12
Stability Ball Shoulder Taps – 3x20
Sunday – Recovery/Core
Ball Crunches – 3x20
Russian Twists – 3x20
Plank (feet on ball) – 3x30 sec
20-min Walk or Light Bike
Week 2
Monday – Chest
Dumbbell Bench Press – 4x10
Cable Crossovers – 3x12
Incline Machine Press – 3x10
Pec Deck Machine – 3x12
Push-Up to Ball – 3xMax
Tuesday – Back
Pull-Ups (Assisted if needed) – 3xMax
T-Bar Row (Machine or Barbell) – 3x10
Straight-Arm Lat Pushdown – 3x12
Reverse Hyperextension – 3x12
Ball Superman Swimmers – 3x30 sec
Wednesday – Functional
Tire Flip Relay (With Partner if available) – 4x down & back
Stability Ball Toss – 3x20 throws
Sled Push – 4x20 yds
Ball Mountain Climbers – 3x30 sec
Broad Jumps – 3x6
Thursday – Legs
Front Squat (Barbell or Dumbbell) – 4x8
Leg Extension Machine – 3x12
Step-Ups with Dumbbells – 3x10/leg
Seated Leg Curl Machine – 3x12
Ball Hamstring Curls – 3x15
Friday – Arms
EZ Bar Curls – 3x10
Skull Crushers (EZ Bar) – 3x10
Alternating Dumbbell Curl – 3x10/arm
Overhead Tricep Extension (DB) – 3x12
Ball Curl-ins (lying face up on ball) – 3x15
Saturday – Shoulders
Arnold Press – 4x10
Cable Lateral Raise – 3x12
Upright Row – 3x10
Face Pulls – 3x12
Ball Plank Shoulder Circles – 3x30 sec
Sunday – Recovery/Core
Ball V-Ups – 3x15
Bicycle Crunch – 3x30 sec
Forearm Plank – 3x1 min
20-min Walk or Easy Swim
Weeks 3–6 repeat the same structure, rotating exercises as above. Continue progressive overload by adding weight, increasing reps, or reducing rest. You may also combine movements from Weeks 1 & 2 or substitute similar ones to maintain variety.
Key Points for Success:
Track weights lifted weekly
Eat high-protein, calorie-dense meals/snacks
Stay consistent – progress builds over time
Always warm-up and stretch to prevent injury
