et’s clear this up: lifting weights won’t make you slow. In fact, done right, it’ll make you a faster, tougher, and more explosive wrestler.

Here’s how to lift smart:

1. Focus on Functional Strength
Wrestlers don’t need bodybuilding routines. You need full-body lifts that mimic wrestling movements:

• Deadlifts
• Squats
• Pull-ups
• Push presses
• Bulgarian split squats

2. Go Heavy… But Smart
Work in sets of 3–5 reps for strength. Use proper form. Rest between sets. You’re building horsepower, not burning out.

3. Lift In-Season vs Off-Season

• Off-season: Lift 3–4x per week. Go heavy. Build mass and strength.
• In-season: 1–2x per week. Keep it short and explosive. Maintain what you built.

4. Don’t Skip Mobility or Core
Mobility = injury prevention. Core = wrestling stamina. Hit them both hard.

Pro Tip: If you don’t know where to start, ask your coach for a wrestling-specific program—or we’ll write one for you at Arlington Wrestling Club.