Cardiovascular

• Cardiovascular exercise, or exercise that raises your heart rate for an extended period of time, is an integral part of all workouts, including workouts for female wrestlers. Typical cardiovascular workouts for female wrestlers include shuttle runs and working out on recumbent bikes. Shuttle runs are sprints done at various distances where the runner starts in the middle of the distance, sprints to one end, then back across the center to the other end, finally returning to the center starting point. Running in this way increases agility for female wrestlers while allowing for cardiovascular exercise. Recumbent bikes are often substituted to reduce the stress on knee joints caused by running.
  
  

Lower Body

• Strength and toning in the lower body creates balance and a strong core. Though routines and repetitions may vary based on the wrestler, the most commonly used lower-body workouts include lunges, squats and leg curls. Lunges and squats require no additional workout equipment. The female wrestler simply steps forward on one leg and lowers her body for a lunge, or lowers the body down over hip-width legs for a squat. Leg curls require a wrestler to lay on her stomach on a curling machine and lift the curling bar up using her thighs.
  
  

Upper Body

• Building upper-body strength allows women wrestlers to better execute wrestling moves. Upper-body workouts can be done with machines, as with vertical presses or shoulder presses, or by using dumbbells and pull-up bars. For instance, triceps kickbacks, a common workout for female wrestlers, requires you to place your left knee and hand down on a bench while lifting a dumbbell at a 90-degree angle. Bench or vertical presses workout the shoulders and arms as the wrestler pushes out on the weight bar, keeping her lower back against the seat, until her arms are fully extended.
  
  

Plyometrics

• Plyometrics are workouts designed to increase coordination and circulation by doing fast, powerful movements. Jumping rope is one plyometric exercise that is used in many types of sports training, including wrestling. Double-stair jumps are another commonly used wrestling workout. Wrestlers stand at the base of a staircase, squat down and then jump up and land two steps up from where they began. Sideways box jumps are done similarly to double-stair jumps, except rather than jumping up stairs, wrestlers jump sideways over a small workout box.