The #1 Conditioning Mistake Wrestlers Make
Wrestlers are known for working harder than any other athlete. You see it all the time - athletes running extra after practice, piling on push-ups and circuits, or complaining about who suffered through the longest, toughest workout.
That mindset - the willingness to push yourself - is one of the reasons wrestling produces such mentally tough athletes.
But here’s the fact most wrestlers don’t want to hear: working harder isn’t the same as working smarter. And when it comes to conditioning, the wrong type of “hard work” will leave you weak, overtrained and vulnerable on the mat.
Confusing Volume with the Right Conditioning
The #1 conditioning mistake wrestlers make is relying on long, exhausting workouts to get in shape.
Endless runs
Nonstop circuits
Hour-long conditioning sessions after practice
The problem is this doesn’t match what actually happens in a wrestling match. Wrestling is a sport built on explosive, repeated efforts sustained for a period of time - short bursts of energy, recover quickly, then go again. So running five miles won’t prepare you for that explosive takedown in overtime.
Why This Hurts Performance
Conditioning isn’t just about being “in shape.” It’s about preparing your body’s energy systems for what the sport demands. When wrestlers rely only on slow and long conditioning, three big problems arise:
Energy System Imbalance
Wrestling requires a mix of anaerobic power (short, intense bursts) and aerobic capacity (recovering quickly between bursts). If you only run long distances, you’re training your aerobic system but neglecting the explosive demands of the sport.
Overtraining Risk
Wrestling practices already tax the body, and even lifting on top of it can be a recipe for disaster. Adding long miserable conditioning on top of that often leads to fatigue, burnout or even injury. Athletes feel tired all season, and instead of peaking, they break down.
False Confidence
Running extra miles gives a wrestler the feeling of being “in shape” knowing they’re ahead of the competition. But performing conditioning workouts that doesn’t match the sport won’t carry over when it matters. They look fit on the scale but fades when the match pace changes.
What Your Conditioning Should Look Like
Smart wrestlers understand that conditioning is about specific preparation, not punishment. The goal isn’t to see who goes through the most grueling and the longest - it’s to train your body to repeat high efforts without break down.
Here’s the smarter approach:
Explosive Intervals
Short, high intense sprints (10-20 seconds), bike sprints or sled pushes with built-in rest. These mimic the bursts of a shot, scrambling through a flurry or if you’re down by 2 with 15 seconds left.
Match Simulation (Threshold)
High-paced drilling, short live goes, and circuit rounds that mimic match tempo. The key is to structure them like competition - intense bursts followed by quick resets.
Aerobic Base Training (Output)
Yes, longer steady-state work still has a place. But it’s not the primary focus. A few shorter runs like no more than 2-3 miles, jump rope sessions or bike rides help build recovery between efforts. Think of this as re-energizing your system.
Active Recovery
Lightest conditioning that speed up your recovery. Low-intense bike rides, mobility workouts or even swimming help the body bounce back without breaking it down.
Real-World Example
Two wrestlers train for the season differently:
Wrestler A runs miles-on-end 3x per week
Wrestler B does 8-12 bike sprints for 20 seconds on, 40 seconds off 3x per week with one active recovery workout per week.
Wrestler A looks fit but struggles in a third period to explosively push through because their training never prepared them for explosive bouts in the match. Wrestler B feels comfortable because they’ve trained to repeat high outputs under fatigue throughout the duration of the match.
That’s the difference between “being in shape” and “being wrestler-shaped.”
The Bottom Line
Conditioning isn’t about who can last the longest. It’s about preparing for what actually happens in a match.
The #1 mistake wrestlers make is believing more is always better - more miles, more circuits, more “the grind.” You know what happens when you keep grinding? It turns to dust (let that sit in your brain). The best wrestlers know that smart, specific conditioning beats blind hard work every time.
When the match is on the line and everyone’s tired, the wrestler who trained the right way - not just the hardest way - is the one who comes out on top.
