The Post-Season Wrestling Workout: Building the Next Level Athlete

By Joe Butler – Prescription Fitness

 

For many wrestlers, the end of the season feels like a finish line. The truth is, the best wrestlers treat it like the starting line.

Champions are built in the off-season.

Before diving into the training plan, a little background on why wrestling development is something I’m deeply passionate about.

I attended St. Edward High School in Lakewood, Ohio, where during my time on the team we won four Ohio State Championships and four National Championships. I was also a State Freestyle Wrestling Champion and an AAU National Freestyle Wrestling Champion.

Over the past 15+ years, I’ve coached youth wrestlers in both technical wrestling development and strength training. My son Adam followed the same path, becoming a four-time Ohio state placer at St. Edward, a three-time state finalist, and he is currently wrestling at the University of Virginia.

Through my experience as both a wrestler and coach, I’ve learned that the athletes who make the biggest jumps are the ones who use the off-season to intentionally improve their bodies and their mindset.

 

The Off-Season Mindset

Instead of looking at the end of the season as a break, great wrestlers see it as an opportunity.

The off-season is the time to build strength, improve durability, and develop the physical tools that separate good wrestlers from great ones.

During the competitive season, training is focused on maintaining weight, managing fatigue, and preparing for matches. The off-season is when wrestlers can truly focus on getting stronger, more explosive, and more physically dominant.

At Prescription Fitness, we encourage athletes to adopt a mindset of continuous improvement.

Instead of asking:

“How did my season go?”

Ask:

“What can I do between now and next season to become a better wrestler?”

 

Weekly Training Structure for Wrestlers

A strong off-season program balances wrestling skill development with strength training.

 

Wrestling Training Frequency

A simple guideline many elite programs follow:

4 Days Per Week — Make Big Gains

Consistent mat time accelerates skill development and conditioning.

3 Days Per Week — Jump Levels

Athletes who train three days per week can make significant improvement while balancing other sports or activities.

2 Days Per Week — Continue to Grow

Even two days of wrestling each week helps athletes maintain and gradually improve their skills.

 

The key is consistent exposure to the mat while building strength in the weight room.

 

Strength Training Plan (3 Days)

Strength training should focus on compound movements, controlled technique, and moderate rep ranges.

All exercises should fall within the 6–12 rep range, which builds both strength and muscle while improving durability.

We recommend a Push / Pull / Legs split.

 

Day 1: Push (Chest, Shoulders, Triceps)

Push strength is critical in wrestling for:

• Hand fighting

• Creating space

• Finishing attacks

• Controlling opponents

 

Workout:

Barbell Bench Press: 4 sets x 6–10 reps

Incline Dumbbell Press: 3 sets x 8–12 reps

Standing Overhead Press: 3 sets x 6–10 reps

Dips (Weighted if possible): 3 sets x 8–12 reps

Cable Triceps Pushdowns: 3 sets x 10–12 reps

Core Finisher – Plank Holds: 3 rounds x 45–60 seconds

 

Day 2: Pull (Back, Biceps, Grip)

Pull strength is essential for:

• Mat control

• Riding pressure

• Grip dominance

• Upper body strength in scrambles

 

Workout:

Pull-Ups or Chin-Ups: 4 sets x 6–10 reps

Barbell Bent Rows: 4 sets x 8–10 reps

Single Arm Dumbbell Rows: 3 sets x 8–12 reps

Face Pulls: 3 sets x 10–12 reps

Hammer Curls: 3 sets x 10–12 reps

Grip Work – Farmer Carries: 3 rounds x 30–40 yards

 

Day 3: Legs (Power & Explosiveness)

Strong legs are the engine of wrestling.

Everything in wrestling starts from the hips and legs — shots, sprawls, lifts, and scrambles.

 

Workout:

Back Squats: 4 sets x 6–8 reps

Romanian Deadlifts: 3 sets x 8–10 reps

Walking Lunges: 3 sets x 10 reps each leg

Box Jumps: 3 sets x 6–8 reps

Hamstring Curls: 3 sets x 10–12 reps

Core – Hanging Leg Raises: 3 sets x 12–15 reps

 

Recovery Matters

Improvement doesn’t happen during the workout — it happens during recovery.

Wrestlers should focus on:

• 7–9 hours of sleep

• Proper hydration

• Adequate protein intake

• Mobility work and stretching

Consistency over months is what creates real progress.

 

Final Thoughts

The off-season separates the athletes who stay the same from the ones who transform their game.

By combining regular wrestling practice with a structured strength program, athletes can return next season:

✔️ Stronger

✔️ More explosive

✔️ Harder to control

✔️ More confident

The work you put in now will show up when the whistle blows.

At Prescription Fitness, we help wrestlers build the strength, durability, and mindset needed to compete at the highest level.

Because great wrestlers aren’t just trained during the season.

They’re built in the off-season.