Wrestling has three ways to win. First, you can be technically better than your opponent. Second, you can be in better shape than your opponent. Third, you can be stronger than your opponent. Strength is probably neglected in youth wrestling because there is so much technique to teach. I won’t recommend weight lifting or supplement taking for youth wrestlers; I don’t think either is appropriate for young kids. There are excellent ways to build strength without lifting weights. Looking at almost any 4-man bracket will reveal that there are already strength differences between kids at the same weight and age. If you want your wrestlers to have success in competition you should do more than teach technique with some conditioning. Build strength in the areas that will help your wrestlers. Make it fun to get stronger, look for ways to turn these activities into games or relays.
Lifting and shooting. Picking up and throwing an eight to twelve pound ball over their heads, building the muscles used in shooting and finishing a take down. Carrying a partner around the wrestling room building the large muscles in the legs need to stay in your stance for the whole match when needed. The chicken fight is a good way to build leg strength without the wrestlers noticing that they are working. Bouncing on one leg builds that leg and builds balance skills at the same time. Two leg hops over something or for distance builds the explosiveness wrestlers need to get out from the bottom or to get in on a shot.
Pull-ups are great for the kids that can do them. Have the kids work on both wide grip over hand pull-ups and close grip under hand pull-ups. Pull-ups build the arms and shoulders and the abdominal muscles. A pull up contest or working them in as part of a course can get wrestlers to do more without complaint.
Rope climbing. You don’t even need to tell kids to do this, just have the rope available with some supervision. This builds the strength needed to keep your elbows in when your opponent is pulling them away from you. Rope climbing also builds grip strength. Being able to lock onto an opponent’s wrist with a vice like grip takes away a lot of his offence.
Push-ups are the old stand by. But they are not very exciting or fun. Spice them up with push-up contests to see which wrestler can do the most or the push-up fight. In the push-up contest a coach calls out up and down to keep everything fair. The push-up fight is where wrestlers get in the push-up position head to head and attempt to knock each down while doing push-ups.
A handstand contest will build shoulder strength while giving the kids something to compete against everyone at.
Flutter kick contest to see who can keep their legs up the longest is a way to build abdominal strength without figuring out who holds whom’s feet.
These are all ways to build the strength of your wrestlers and improve their chances of winning matches without lifting weights. They will also sleep better after practice, which your parents will appreciate. 5 pull-ups or 20 push-ups don’t require the wrestlers to pay attention; they just need to do them to get better. Teaching an inside cradle or a three quarter nelson requires the wrestlers to focus, which may or may not be happening while they are watching you show the skill.
Remember the goal is to make better wrestlers and better people, not show how many moves you know. Leave room for all three paths to winning matches in your practice room.
