Strength & Conditioning for the wrestler or grappler

Whether you are a blue belt looking to dip their toes into the comp scene, a wrestler looking to nail a better suplex, or you just want to feel like you're dying less during rolling/rounds - strength training and conditioning is beneficial for every athlete. So, where should you start? This blog post will touch on:

Planning: How to design a Strength and Conditioning (S+C) programme

Conditioning: Building Endurance for the Mat

Planning: How to design a Strength and Conditioning (S+C) programme

When designing a S+C programme, it is crucial to think of the end goal - to increase your performance in your chosen combat sport. This leads to the key underlying principle of our programme; that it should be sport-specific.

• Sport-Specificity: The idea that training should emphasize the unique physical requirements and movement patterns of its particular sport Judo does not have the same demands as a basketballer, and the difference in the two sports athletic physiques demonstrate this clearly. The exercises we include in the programme need to target the muscles, energy systems and functional movements we require in the sport.

  
  

Practically, this means we need to focus on speed, power and endurance - NOT maximal strength: Whilst having a great bench might be really cool, it is not replicating the demands of the sport - thereby not adhering to our golden rule of sport-specificity. In

Conditioning: Building Endurance for the Mat

Grappling demands a combination of aerobic and anaerobic endurance. 

Aerobic endurance: This is your body's ability to keep moving for a long time while using oxygen to produce energy. Think of it like rolling for several minutes straight or jogging around the mat during a warm-up - activities where you’re breathing steadily, and your muscles are working continuously without getting tired quickly.

Anaerobic endurance: This is your body's ability to perform short, intense bursts of activity without needing oxygen right away. Think shooting a double-leg, exploding into uchi-mata or scrambling hard during a match – quick, powerful efforts that don’t last very long (<1min typically).

Grappling conditioning needs to train both types of endurance together. Circuit training with minimal rest periods can target both of these systems simultaneously - using a burst of anaerobic for 30s to 1min, then actively aerobically recovering in between. For instance, alternating between drills like sprawls, sprints, and agility exercises can prepare the body for the varied intensities of a bout.​

A sample circuit might look like:

System targeted	Exercise	Time
Anaerobic Ex	Rope climbs	1 minute
Aerobic recovery	Carousel left and right
Anaerobic Ex	Battle ropes	1 minute
Aerobic recovery	Walking in stance, sprawl every 5 steps
Anaerobic Ex	Dummy suplex	1minute
Aerobic recovery	Wrestle walks
Anaerobic Ex	Dummy hip throw	30s
Aerobic recovery	Shadow single leg

Grappling-Specific Strength Training

Strength training tailored to grappling focuses on functional movements that mirror on-mat actions:​

• Deadlifts: Enhance posterior chain strength, crucial for powerful takedowns and maintaining posture.​

• Squats: Develop lower body power, aiding in explosive movements and stability.​

• Pull-Ups: Strengthen the upper body and grip, essential for clinching and control.​

Integrating these exercises ensures strength gains translate directly to improved grappling performance.​

Training Frequency and Periodization

Balancing training intensity with adequate recovery is crucial. Most athletes benefit from strength training sessions two to three times per week, complementing regular grappling practice. Implementing periodization—structuring training into cycles focusing on different attributes like hypertrophy, strength, and power—optimizes progress and prevents overtraining. This approach allows for systematic progression and adequate recovery, essential for long-term development.​

By systematically incorporating conditioning, targeted strength training, dynamic core exercises, and structured periodization into your regimen, you'll enhance your grappling capabilities, resilience, and overall performance on the mat.