Wrestling T-Shirts

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Imagine how much your wrestling skills would improve if you had your own personal trainer overlooking your fitness program. Unfortunately, few of us have the financial resources to make that fantasy a reality, which means we have to settle for the next best thing: putting together our own training regimen based on age-old wisdom and the latest research.

Let’s look at four areas that deserve maximum attention:

Cardiovascular Exercise

Aerobic and anaerobic conditioning are required to ensure you have enough energy and stamina to make it through each physically draining match. Endurance runs of 30 minutes or more and sprints should be part of your daily routine.

Weight Training

For weight training to be effective, you should aim to complete 12-15 repetitions in each set. If you can’t do at least 12 reps, the weight is too heavy; if you can do more than 15, the weight is too light.


Along with the usual fruits, vegetables, and water, protein is especially important because it helps you build lean muscle mass. The general rule of thumb is to eat 1 gram of protein for every pound of body weight. If you can’t get that much through 3-5 small meals per day, then protein shakes might be in order.


Getting on the mat is obviously essential to improving your technique and overall ability, so practicing in full wrestling gear several times per week is a must. Use this time to hone footwork and maneuvers from both the top and bottom positions.

Don’t let lack of funds for a personal trainer stop you from creating a fitness program that will help you succeed at wrestling. By consistently working on the four areas listed here, you will be able to perform at an optimal level during every match.