Wrestling is one of the few sports where you are in an almost constant state of muscular contraction.

When you tie up with your opponent you contract (flex) many muscles at one time… and have to hold the contracted position until you either switch positioning, reach a stalemate, or time runs out.

This constant muscular contraction that is specific to the sport of wrestling requires strength training that will get you in shape for this.

I’m a big proponent of 2 intensity techniques that will increase your overall mat strength as well as muscular endurance…

1. Rest Pause – Perform a set of whatever exercise you are doing until you reach momentary muscular failure. Put the weight down and take 15 full breaths. Then pick up the weight and continue grinding out a few more reps until you reach failure again. Take 15 more deep breaths, then continue for 1 or 2 last reps. This is a great technique to implement into your wrestling strength training program for ultimate gains in strength and endurance.

2. Static Contractions – When you’ve exhausted your muscle during a set to failure, and continue with Rest Pause, you can take it one step further by adding a static contraction at the end of your set. You hold the weight just shy of lockout for 20-30 seconds. This is what separates a good set from a great set. In terms of strength training, static contractions will recruit more muscle fibers to fully train the muscle. This carry-over to the mat will be evident when you have more muscular endurance to outlast your opponent.

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When you perform a Static Contraction be sure to fully relax the muscles in your face. This will allow you to hold the contraction longer and recruit more muscle fibers. Also… try to breathe easily, without holding your breath!
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