Whether you're an experienced wrestler looking for a resource for secrets about the finer aspects of technique or you're a beginning wrestler searching for a one-stop source that gives you everything you need to understand the sport, you've come to the right place. Wrestling is an ancient sport that has been practiced for centuries, with roots dating back to ancient Greece and Rome. It is a popular combat sport that requires a combination of physical strength, agility, and technical skill. This comprehensive guide will provide you with the best ways to get involved in wrestling, covering everything from finding the right training programs to mastering fundamental moves and building physical fitness.
Here, you find out about the different wrestling moves you can use on the mat, the ins and outs of scoring, and both the physical and mental aspects of the sport. For a newcomer, however, getting into wrestling can be beyond intimidating. Besides the insane physical demand, strategy, and regimen, the rules can be a little complex to wrap your mind around initially.
Understanding the Basics
In order to get the most out of your training, there are certain basics you need to understand. Learning these moves is the foundation of your experience as a wrestler. Understanding how to properly perform these moves allows you to move on to the more advanced techniques. As a beginner, it can be overwhelming to learn the many different moves and techniques that are used in wrestling. That's why it's important to start with the basics and work your way up to more advanced moves.
The Fundamentals of Wrestling
Your success in wrestling is a direct result of your expertise in the fundamentals.
Stance
Your stance is the posture you take on the mat. This stance is the neutral position from which you’ll start nearly all of your offensive and defensive moves. Start from a standing position. Separate your feet by about 2 feet (0.61 m). Then, bend your knees and slightly arch your back so you’re ready to spring in any direction. A common alternative to this is the staggered stance. When in either stance, your elbows should be between your thighs. Keeping your legs wide and your torso low to the ground will help with this. So, keep your weight spread between both of your feet and always stay balanced on the balls of your feet.
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Neutral Position
This is the position you take at the start of each match.
Sprawl
When your opponent takes their shot at your leg(s), lower your hips, then drop to one knee and drop your hip on top of your opponent’s upper back. Push your opponent’s head down to the mat with one hand. The sprawl moves your legs out of range from someone shooting on you. First, get into a staggered stance. Second, lower your body and take a step with your dominant foot. Third, fall to your dominant leg's knee and drag your non-dominant leg in front of your body. Finally, come to a knee with your non-dominant leg extended in front of you.
Drop Step
The drop step is a move which allows you to penetrate your opponent’s defenses and move in close to them. Start from your staggered stance, then move towards your partner with a drop step. Your leading leg should be on the inside of your partners legs and your non-dominant leg should be on the outside. Your right hand should be grasped onto the back of your opponent’s left thigh and your left hand should be on the back of their right thigh. Once your hands are in place, stand up and dig your head into your opponents hip. If you are not strong enough to topple your opponent in a single move, you can still drive your opponent with your head on his hip.
Single Leg Takedown
Identify which of your opponent’s legs is closest to you. Stay low, and perform a drop step to move in close to the leg. Wrap both arms around the leg, and clasp your hands so they’re locked together. (This part of the move is called the “shot.”) To take your opponent down, stand up and push your head into your opponent’s chest.
Some of the top wrestling moves that every wrestler should know include the single leg takedown, double leg takedown, fireman's carry, headlock, and arm drag. One thing that terrifies beginners is that they cannot train without a sparring partner. Whereas, creating a solo workout routine to enhance your wrestling endurance is a way to lose your fear.
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Wrestling for Beginners: Your First 5 Moves to Master
Scoring in a Wrestling Match
The objective in a wrestling match is to beat your opponent. Competing is a big part of wrestling, and you are likely to go to your first completion while you are still learning the basics. The goal of a wrestling match is to defeat the other person. If either competitor gets a pin, the match is automatically over, and the person who got the pin wins the contest. If a pin occurs, the match is over and whoever scored the pin wins. A wrestling match can be won in two different ways and the first of which is to pin your opponent, seems simple, right? Wrong. This means pressing your opponent’s back or shoulder blades to the mat for a minimum of two seconds. If you pin your opponent, the wrestling match is automatically over.
But if neither wrestler scores a pin, the score at the end of three two-minute periods determines the winner. If neither competitor is able to secure a pin, scores are tallied after three, two-minute periods. These periods are almost universally applied across high school and collegiate wrestling matches. However, their length will differ according to the level of the competition. In youth wrestling, the time periods are normally just one minute each, while the high school level is generally two minutes.
Points are scored when different moves are successfully executed during a match. There are several ways you can earn points during a wrestling match, so use them all to your advantage. Needless to say, there are plenty of ways to score and many of them come while on the defensive front. So, just because you may be outmatched or exhausted, it doesn’t mean you have to recklessly throw yourself at the opposition and hope for the best. No, in fact, therein lies most of the strategies behind wrestling - are you a constant attacking? Or do you constantly wait for the right moment to pursue a pin? The choice is yours, you just must decide and hone your point of attack, carving out a reliable, personal, and unique form of wrestling!
Stalling leads to a warning, then a point for the opponent.
Near Fall
A near fall is awarded when you have your opponent nearly pinned. This means their shoulders or back is within 5 inches of the ground for at least 2 seconds.
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Illegal Hold
There are several illegal holds that will earn you a penalty deduction of 1 point for every time you use it.
Unsportsmanlike Conduct
If it’s during the match, the wrestler will be warned and possibly deducted one point. Unsportsmanlike behavior is addressed differently depending on if it is during or after the match.
Wrestling is a complex sport and there are many more technicalities involved than those listed here. The strategy behind wrestling goes far beyond anything that could be listed in one article.
Physical Fitness for Wrestling
Getting and keeping your body in the best condition possible can help you reach your full potential as a wrestler. Getting yourself in top physical condition allows you to reach your full potential. Being physically fit and in shape makes it easier for you to defend against moves being executed on you. Wrestling is a physically demanding sport, although new wrestlers often don't understand that until they've entered the mat.
Cardio and strength workouts are the best way to prepare your body for the sometimes-grueling experience of wrestling. Try to hit the gym at least 3 or 4 times a week for at least 30 minutes each time. Cardio is crucial in any physical activity as well as in wrestling. You don’t run enough in your wrestling training session, but jogs and runs throughout the week would be effective and healthy.
Endurance
All wrestlers need to build their endurance if they want to be successful; in other words, you need to build your heart’s capacity for maintaining intense levels of exercise over time. You need to build up your endurance if you want to be successful as a wrestler. Your heart needs to be able to handle intense physical exercise for an extended period. Low-intensity workouts with higher reps are a good way to stay stuck to your endurance training.
Strength Training
You and your coach need to develop training programs that increase the maximum amount of force your muscles can exert against resistance. Your muscles get stronger when you experience momentary muscular failure (the point at which you can’t accomplish any more repetitions of an exercise). The point of momentary muscular failure should occur on the 11th or 12th repetition of an exercise in the 2nd and 3rd set of a 3-set/12-repetition strength building plan. Strength training can give you the edge you need, especially as your competition begins to get tougher. Your focus when lifting weights should be strength training. To build explosive muscular power you need to maintain a strength training routine.
Flexibility
To become an agile wrestler with quick feet, you need to increase the ability of your muscles and joints to move through their full range of motion. You can develop your flexibility by doing light dynamic loosening exercises followed by stretching exercises before and after each practice. Dynamic loosening exercises include lunges, walking toe touches, high-knee jogging, lateral jogging, carioca jogging, and arm circles. Being more flexible allows you to make it out of your trickier holds that would otherwise have resulted in a tap-out. Being flexible in wrestling reduces the chances of injury to a minimum level. Make sure you are performing your stretching exercises separately from the rest of your workout routine.
Nutrition
You need to understand how carbohydrates, proteins, and fats affect your wrestling ability and training during exercise, after exercise, and before exercise. Understanding how food affects your body can also give you an edge as a wrestler. Ensure that you get enough of the vital nutrients and have a good balance of the necessary food groups.
Hydration
Approximately 75 percent of your body is water. Because of the weight classifications in wrestling, you need to make sure you get the right amount of fluids before, during, and after exercise. Drink 2 to 3 cups of water four hours prior to exercise, 2 cups two hours before exercise, 2 cups 30 minutes before exercise and 1/2 cup of water every 15 minutes during exercise.
Rest
Getting plenty of good-quality rest is critical to your success on the mat. Rest: Getting plenty of quality rest is as critical as training regularly. Your body performs most of its repairs while you’re asleep, and your brain needs an average of eight hours every night to be fully refreshed. There is no question about it, not getting the sleep you need will impact your performance on the mat. Take at least one day off a week during the season, and get 8 hours of sleep every night. Make sure you also get some rest from all your training. Try to have at least two off days each week that you do not engage in any intense physical activity.
Disease Prevention
Closely check your skin every day for discoloration, swelling, areas of tenderness, and changes in texture. Scrub your body with antibacterial soap and wash your practice gear daily. Never share shirts, shorts, towels, or headgear with teammates.
Concussion
A head injury is a brain injury. So make sure to have a medical professional check you out right away after you suffer any type of head injury.
The Mental Aspect of Wrestling
Because of the one-on-one nature of wrestling and the relatively brief length of a match, the mental approach to competition and the commitment you need to succeed are unique.
Keeping Your Head in the Match
The mental part of wrestling.
Style
You need to develop a style that fits your skills, strengths, and abilities.
Competition
Develop a desire for competition by competing all the time, even at practice.
What Gear Do You Need For Wrestling?
Relying on other things like training and workout in wrestling, it is crucial to choose the right workout gear. What is the right workout gear? The right workout gear never bothers you while training or fighting in the ring. As discussed above, some particular qualities have to be considered while choosing workout gear. It is not at all a good idea to train wrestling wearing your regular saggy shorts. 7. Our recommendation is three days a week for gym workouts is more than enough along with the other exercise programs.
Unlike some other sports, you can’t participate in wrestling unless you have the right clothing and safety gear. The primary things you’ll need are: a mouth guard, a singlet, wrestling shoes, and protective head gear. You may be able to find these items at large sporting goods stores or at a wrestling-specific outfitter. For physical protection, in addition to the headgear and mouth guard, consider investing in an athletic support or a sports bra. Another basic gear requirement for wrestling training is a set of weights. A treadmill is an integral training machine for all sports.
Places to Train Wrestling
Now, you may have wrestled in a previous era, and although many of the same options still exist, new training opportunities for the sport of wrestling continue to emerge for athletes of all ages and skill levels. Currently, there are five different options to choose from for where you can start training in the sport of wrestling. These options include middle school and high school programs, youth feeder programs, private wrestling clubs, mixed martial arts gyms, and home gyms. In this article, I will breakdown each training option so you can make the right decision for getting yourself or your child started in wrestling.
Middle School and High School Programs
At almost every middle school and high school in the country you’ll be able to find a wrestling program. This will oftentimes be the cheapest and most convenient option for those just getting started at that age. School programs run during the winter sports season from the months of November through March. These programs tend to cost around a few hundred dollars with a few equipment requirements, like wrestling shoes and headgear. School programs compete against other schools as a team throughout the season. Some school programs also offer off-season training as well, however it’s limited.
Youth Feeder Programs
A lot of high school programs have youth feeder programs that offer training opportunities for kids ages 5-14. Practices tend to take place at the local high school or at another school district facility with available mat space. These programs are similar to other youth sports programs. They tend to cost a few hundred dollars for the season and will have additional costs for weekly competitions. The season runs alongside the winter sports season over the months of November through March. Like school programs, youth feeder programs will sometimes offer off-season training opportunities as well.
Private Wrestling Clubs
With the increased growth of participation across the country private wrestling clubs have started to popup in a lot of major cities. These clubs are owned and operated by former collegiate wrestlers who have a ton of knowledge to teach. To get involved with a private wrestling club will depend on your location. Although they are growing in numbers they are not available everywhere. Private wrestling clubs run year-round and offer training options for all ages and skill levels. The cost can range from $100-300 per month. Many of these clubs offer multiple seasons to accommodate athletes who play other sports. As a year-round club, athletes who want to continue training throughout the year will have the opportunity to do that. Competitions include the same tournaments as youth feeder programs, as well as additional national events throughout the year. These clubs have also started to compete against each other in team events.
Mixed Martial Arts Gyms
Mixed martial arts gyms have always been around but have not always been known to offer wrestling training opportunities. These gyms have primarily taught other disciplines like jiu-jitsu, karate, and kick-boxing. However, with the success of wrestlers in the UFC, wrestling is becoming one of the most important disciplines to teach. Similar to private wrestling gyms, prices can range from $100-300 per month depending on your membership level. Competition for youth athletes is similar to other programs because entry to most events is done on an individual basis.
Home Gyms
Home gyms are becoming very popular and are easier to do now than ever before. Many parents might feel that this is a great option to introduce the sport to someone without needing to expose them to the competitive aspects of the sport. The challenge with this option is that you will be limited on potential training partners.
Wrestling for Adults
Are you an adult looking to get into wrestling but unsure where to start? Whether you're interested in improving your fitness, learning self-defense, or rekindling a passion for the sport, wrestling offers a unique and challenging experience at any age. While it may seem daunting to begin wrestling as an adult, it’s entirely possible with the right approach.
Why Brazilian Jiu-Jitsu (BJJ) Is a Great Starting Point
If you’ve searched "how to start wrestling as an adult," you’ve likely come across recommendations for Brazilian Jiu-Jitsu (BJJ). BJJ is widely accessible and incorporates many wrestling techniques, especially in no-gi classes, which emphasize grappling, takedowns, and positional control-core elements of wrestling. For adult beginners, BJJ offers a welcoming environment where you can learn wrestling fundamentals while also developing skills in submissions and ground control. Many former wrestlers transition to BJJ because it shares similar principles of leverage, balance, and control, making it a practical starting point.
Find MMA Gyms with Wrestling Classes
When searching for "wrestling classes for adults near me," many discover that MMA gyms often offer dedicated wrestling sessions. These classes focus on takedowns, clinch work, and defense-skills that are integral to both MMA and wrestling. Joining an MMA gym can provide you with a well-rounded introduction to wrestling, along with the option to explore other martial arts. MMA gyms typically cater to a variety of skill levels, so you’ll likely find other beginners to train with. This environment helps you build confidence and learn wrestling techniques in a structured setting.
Explore Local High School and College Wrestling Clubs
Many people wonder, "Can adults join wrestling clubs?" The answer is yes-some high school and college wrestling clubs allow adult participation, especially in off-season training programs. These clubs can be an excellent way to get mat time and learn from experienced coaches. If you’re considering this option, it’s important to approach the situation with the right credentials. Obtain a USA Wrestling membership, which includes a background check and SafeSport certification. These credentials are an important first step to show the coaches and participants you understand the values embodied by the wrestling community.
Utilize Online Resources for Adult Wrestling
Online resources can be a great starting point to gain better understanding of the sport. Additionally, there are many YouTube channels and online tutorials that provide step-by-step instructions on wrestling techniques. While online learning can’t fully replace in-person training, it’s a valuable tool for understanding the basics and preparing yourself for live practice.
Start Coaching to Stay Connected to Wrestling
Many adults who miss wrestling after high school or college find fulfillment in coaching. If you have prior wrestling experience, volunteering as a coach at a local high school or youth club can give you the opportunity to stay involved in the sport while helping the next generation of wrestlers. Coaching allows you to refine your own skills and stay active on the mat. It’s also a way to give back to the community and share your passion for wrestling with younger athletes.
Consider Physical Preparedness and Recovery
Some may worry about wrestling being “too hard” for adults, and sometimes the wrestling community perpetuates this idea by fixating on hard combat instead of the technical aspects of the sport. Even still, it’s important to consider the physical demands of the sport. Wrestling requires a high level of fitness, so it’s crucial to prepare your body with strength training, flexibility exercises, and cardio conditioning. Incorporating interval training and weightlifting into your routine will help you meet the physical challenges of wrestling. Additionally, recovery is key. Be mindful of your body’s limitations and allow time for rest between sessions to avoid injury.
Set Realistic Expectations and Enjoy the Process
Many people ask, "Can you start wrestling in your 20s or 30s?" The answer is yes, but it’s important to set realistic expectations. As an adult beginner, you may not reach the competitive level of those who started young, but the benefits of wrestling go beyond competition. Wrestling can improve your fitness, agility, strength, mental toughness, and provide a sense of camaraderie with fellow wrestlers. Whether you aim to compete, use wrestling as a fitness tool, or enhance your self-defense skills, the key is to stay committed, be patient, and enjoy the journey.
Finding Adult Wrestling Clubs & Gyms: Recap & Tips
One of the biggest challenges for adult beginners is finding a place to train. While wrestling gyms specifically for adults are rare, you can use a few resources to locate opportunities in your area:
- MMA and BJJ Gyms: Many MMA gyms offer wrestling classes as part of their curriculum. This is often the best way to get consistent mat time as an adult.
- High School and College Clubs: Some local high school and college wrestling programs may allow adults to join their off-season training or open mats.
Whether you’re joining a BJJ class, finding a local MMA gym, or exploring online resources, there are many ways to get involved in wrestling at any age. Remember, the most important step is to start.
Additional Tips for Beginners
- If you want to get your opponent to tap faster, train your muscles to strengthen them.
- As you improve at wrestling and move into more competitive matches, you’ll need to talk to your coach and find out what weight class you fit into. Once you have this information, it can be tempting to reduce your daily calorie intake so that you can enter a lower weight class. This will allow you to compete in a lower weight class, which is important if you plan to be a competitive wrestler.
- Avoid trying to 'tough it out' and wrestle through minor injuries or pain. Small issues like muscle strains can worsen quickly under continuous stress. Tell your coach immediately if you feel any unusual pain during training or competition.
- Never let your back touch the mat. If you're on your back, get to your stomach. Also never let your knees touch the ground.
- If you don't understand a new move, get help from someone at your club who does.
- Practice makes perfect. If your moves during a match aren't entirely done through muscle memory, you'll probably move too slowly to win tournaments.
With the right approach, anyone can begin wrestling and enjoy the many benefits it offers. Whether you're a child or an adult, there are numerous opportunities to get involved and excel in this dynamic sport.