Strength Training for Wrestlers

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The foundation – building functional strength

To begin your strength training for Wrestlers, you’ll want to establish functional strength. This isn’t simply lifting heavy weights; the focus is on movements that transfer directly to the scramble, the takedown, and the pin. In this phase, you’ll emphasise compound lifts like squats, deadlifts, bench presses, and power cleans. These exercises recruit multiple muscle groups, improve coordination, and build a base that wrestling demands.

For example, deadlifts enhance grip strength, glutes, hamstrings, and back all at once, which matters when you’re pulling an opponent out of a shot. Squats (especially front or back variations) mimic the explosive stand-ups and sprawling positions on the mat.

 During this foundational period, you’ll train 2-4 times per week, focusing on 4-6 sets of major lifts, moderate to heavy loads, and prioritising movement quality over maximum weight. This gives your body the stability and strength without burning out. It also ensures that when you move into more wrestling-specific drills have a resilient base to build from.

Developing explosive strength & sport-specific power

Once your base is solid, you shift the emphasis in your strength training for wrestlers toward explosiveness and sport-specific power. In wrestling, every moment is dynamic: shots, sprawls, explosive changes of direction, tie-ups, lifts. Training must mirror that. Programs used by elite teams include Olympic-style lifts, jumping movement, and dynamic upper-body pulls.


 In this phase, you’ll incorporate exercises like hang cleans, jump squats, kettlebell swings, medicine-ball throws, and plyometric push-ups. These drills train the nervous system for fast force production, which is what separates good wrestlers from great ones. Grip and core stability remain major focus areas too; hick-implement training (fat grips, rope climbs) and trunk stabilisation drills are essential.


 Programming might look like: after your warm-up, move into 3-5 explosive lifts (2-5 reps each set), followed by 2-3 accessory drills (8-12 reps) for grip and core, and finish with mat-specific tie-up or sprawls integration. At TRAIN Moment, we emphasise quality over quantity here: the goal is explosive output and rapid recovery. When you train this way, you’ll find your shots start coming faster, your escapes quicker, and your ability to recover between rounds stronger.

Putting it all together, how to schedule and progress

Creating a schedule that brings together foundational strength, explosive power, and conditioning is the final step. Begin with a cycle that lasts 8-12 weeks: 4-6 weeks building base strength, followed by 3-4 weeks emphasising explosive work, then culminating in 1-2 weeks of high intensity-low volume peaking and a deload. The keyword strength training for wrestlers applies across all phases, but the emphasis shifts.
For example:

  • Week 1-4: 2 heavy lift sessions (squat/deadlift + upper body), 1 conditioning session, 1 mobility/active recovery day.

  • Week 5-8: 1 heavy lift session, 1 explosive session, 1 conditioning circuit, 1 sport-specific drill day, 1 recovery day.

  • Week 9-10: Peaking – focus on power, low reps, high speed; minimal volume, emphasis on maximal efforts.


Progress by tracking lifts (increase weight or improve acceleration), reps, and recovery. Regularly assess your mat performance: can you finish a double-leg faster? Are you holding positions longer? Are you recovering between rounds?
At TRAIN Moment, our coaching emphasises measurement, adaptation, and consistency. We say: build your foundation, train explosively, condition like a wrestler, and recover like a champion. When you put all four sections together and keep the focus on strength training for wrestlers, you set yourself up not just to compete, but to dominate.




Do you offer a free first session?

No, we do not offer a free first session. Instead, we have our 2 Week Unlimited Trial, which allows you to fully experience what it’s like to TRAIN at TRAIN Moment.

What should I expect for my first session?

FIRST OFF, PLAN TO ARRIVE 10-15 MINUTES EARLY FOR YOUR FIRST SESSION. YOU WILL NOT ABLE TO TAKE THE SESSION IF YOU ARRIVE LESS THAN 6 MINUTES BEFORE SESSION START.

In your first session, you can expect a supportive training environment, including a welcoming Community + a Coach who will help you step out of your COMFORT ZONES —safely! While we are a group fitness program, your Coach will provide personalized form + weight suggestions, similar to what you'd receive from a personal trainer.

In Strength Zones, we prioritize controlled, quality movements over speed or high-volume sets, ensuring that you use weights that properly challenge your muscles. Remember: "Slow is Smooth, and Smooth is Fast!" The only exception is on our conditioning focused days (Tuesdays + Thursdays), where we do encourage more rounds, but never at the expense of quality movement or form.

Click here for a 60 second video on how to prepare for your first session.

I’m a beginner or just getting back into exercise. Can I still join a session? What are the best days for me to try?

Absolutely! We pride ourselves on fostering a supportive Community of clients and Coaches. Everyone leaves their ego at the door, and we encourage you to give what you can each day—without any judgments. Many newcomers often say, "I’ve been so intimidated to come in, but everyone was so nice and supportive. The session was challenging, but I was able to do it!"

All sessions + exercises can be modified to suit your fitness level. If you're concerned about "keeping up," we recommend trying one of our self-paced days for your first visit. Great options include TM LIFT (Mondays + Wednesdays), Flex Fridays and Single-Sided Saturdays. We can't wait to welcome you!

I have a limitation or restriction when it comes to training. Can I still join a session?

Absolutely! We welcome clients with varying abilities + those with pre-existing injuries. Our focus on attention to detail, proper form, and personalized options, combined with our low-impact training style, ensures that a diverse range of individuals can train safely + effectively with us. Your well-being is our priority, and we're here to support you on your wellness journey!

How is your programming structured?

At TRAIN Moment, we focus on full-body training during each session, as this approach maximizes results + allows clients to train multiple days in a row effectively.

Our programming is organized into 4-week blocks, providing a cohesive + well-rounded experience. Each block consists of 2 bi-weekly programs, enabling clients to track their progress + gradually increase weights, reps, and sets from week to week.

Each TM Day of the Week features proven strength training methods. Our schedule includes detailed descriptions for each TM Day of the Week:

  • TM LIFT Mondays (Strength-Focused) (Barbell training optional)

  • Two-Minute Tuesdays (Conditioning-Focused)

  • TM LIFT Wednesdays (Strength-Focused) (Barbell training optional)

  • E.M.O.M or A.M.R.A.P Thursdays (Conditioning-Focused)

  • Flex Fridays (Strength-Focused)

  • Single-Sided Saturdays (Strength-Focused)

  • Level Up Sundays (Strength + Endurance Focused)

This structure ensures that you receive a comprehensive and varied training experience throughout the month!

What is a Versaclimber?!

The VersaClimber , used in our Conditioning Zone (also known as The Climber), is an incredible, zero-impact, full-body climbing machine that requires minimal skill but demands maximum effort!

We love (and sometimes hate) The Climber for its natural, zero-impact movement, which allows us to train hard safely + efficiently. This means you can get an effective workout in a shorter time, leaving more opportunities to focus on our two Strength Zones: The Rig and The Bench.

Learn more about all 3 of our Training Zones and how our sessions are structured here.

Will I be charged after my 2 week trial ends?

No, you will not be charged after your trial. The trial is a one-time, non-recurring charge. Once your trial concludes, you’ll need to purchase a membership or package to continue your fitness journey with us and keep those gains going!

Do your memberships have commitment? How can I learn more about your memberships?

All monthly memberships auto-renew. We have no-Commitment options or you can save 15% with an 8-Billing Cycle Commitment. Learn more details on our memberships + how to manage them here.

Annual Prepaid Memberships do not auto-renew.

View membership options and details on each location page below:

Third Ward (Milwaukee)

Lincoln Park (Chicago)

West Loop (Chicago)

River North (Chicago)

How do I upgrade, downgrade, freeze or cancel my current membership?

You can find detailed information on managing your membership—whether upgrading, downgrading, freezing, or canceling—by referring to your signed membership agreement in your account or by visiting our “MANAGE MY MEMBERSHIP” page here.

What are your scheduling & arrival policies?

To best serve all clients and support our team, we kindly ask that you adhere to our scheduling & arrival policies below. Thank you for your understanding and respect for everyone’s time!

Late Cancel/Reschedule Policy: Reservations canceled or rescheduled less than 8 hours before the session will be considered a Late Cancel, resulting in the loss of the credit used for that reservation. For Unlimited Training Options (including Unlimited Trial Offers and Level Up members), a location-specific Late Cancel Fee will apply instead of credit loss.

No Show Policy: If you do not attend your scheduled session and fail to cancel via your account (or arrive more than 5 minutes past your session time), you will lose the credit for that session and incur a location-specific No-Show Fee.

First Session Arrival Policy: YOU WILL NOT BE ABLE TO TAKE THE SESSION IF YOU ARRIVE LESS THAN 6 MINUTES BEFORE YOUR SESSION START TIME. NO EXCEPTIONS.

Please plan to arrive 10-15 minutes early for your first session.

RETURNING CLIENT ARRIVAL POLICY: YOU WILL NOT BE ABLE TO TAKE THE SESSION IF YOU ARRIVE PAST SESSION START TIME. NO EXCEPTIONS.

If you're late, you'll miss The RunDown, where we go over form, cues, and options for the day's training - important for safe and effective training.

Please plan to arrive at least 5 minutes early for returning sessions.

Why do I need to arrive early for my first session?

Arriving early gives you the opportunity to review our standard liability waiver and discuss any injuries, restrictions, or goals with your Coach. You'll also receive an overview of how our sessions work, which is essential for understanding the flow. Most importantly, this time allows for a demonstration of the VersaClimber , a key piece of equipment that many new clients haven't used before joining TRAIN Moment.

Do you have Showers?

Yes, every TRAIN Moment location features beautifully designed, full-service locker rooms equipped with showers. You'll find towels (no towel service at River North location), shampoo, conditioner, body wash, blow dryers, lotion, deodorant, Q-tips, and laundry bags available for your convenience.

Do you have parking?

Yes, each TRAIN Moment location offers various parking options:

  • Lincoln Park (Chicago): Enjoy free rooftop parking! Enter the parking ramp just two doors south of us on Clybourn Ave (next to the Red Wings store). There is also paid hourly parking available along Clybourn.

  • Third Ward (Milwaukee): Take advantage of free street parking right in front until 8 AM. Additional paid and free street parking is available nearby, along with an hourly surface parking lot just north of our entrance, between us and Café Benelux.

  • West Loop (Chicago): Free street parking is available until 8 AM. Paid street parking can be found on Desplaines, Randolph, and Lake, all within a 1-2 block walk.

  • River North (Chicago): Free street parking is available until 8 AM. Paid street parking can be found on Superior, Wells, and Lasalle, all within a 1-2 block walk.

How many days can I train at TRAIN Moment without overtraining?

That's a great question! If you're training exclusively at TRAIN Moment, we recommend aiming for 4-5 sessions per week. This approach is sustainable + allows for adequate recovery. If you're looking to do more, we strongly encourage at least one full rest day each week. Training seven days a week without proper recovery can actually hinder your progress. Remember, strength training requires recovery to be effective; without it, you may experience diminishing returns on your results.

Are you guys hiring?!

While we're not always hiring, we love connecting with potential team members! If you're interested in a position at TRAIN Moment, please send your resume to info@trainmoment.com

Pro Tip: If you’d like to join our team, we encourage you to take a session first! We can’t wait to meet you!

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