Wrestling practice plan
45-Minute Wrestling Conditioning Practice
A wrestling conditioning session with match-length intervals using wrestling movements.
45 minutesMiddle school to high schoolFocus: Wrestling-specific conditioningHigh intensity
Warm-upConditioningWater breakDrillCool-down
Equipment
Mats · TimerThe plan, block by block
1. Warm-up
Warm-up
8 min0:00 - 8:00
- Jog, dynamic stretch
- Shots and sprawls at half speed
Coaching points
- Get loose
2. Conditioning
Match-length intervals
18 min8:00 - 26:00
- 3 x 2-minute rounds: shots, sprawls, stand-ups
- 1 minute rest
Coaching points
- Max effort each round
3. Water break
Water break
2 min26:00 - 28:00
4. Drill
Partner drills
10 min28:00 - 38:00
- Buddy carries
- Hand-fighting rounds
Coaching points
- Stay in position
5. Cool-down
Cool-down
7 min38:00 - 45:00
- Stretch and breathing
Coach's notes
Conditioning should look like wrestling. Train the movements you'll use in the match.How to adapt this plan
- Shorten rounds early in the season.
- Track how many shots each athlete hits per round.