Why Strength Training is a Game-Changer for Wrestlers
Dear Parents,
When your son or daughter steps on the mat, you want them to be ready - mentally, technically and physically. But in wrestling, physical readiness isn’t just about running, drilling or going live 24/7. It’s about physically dominating in all positions, resisting exhaustion and staying healthy under pressure. That’s why strength training is not optional anymore - it’s essential.
Let me break it down.
Why Strength is the Greatest Equalizer
Wrestling is a sport where every inch counts. Strength gives your athlete the ability to:
Hold better position in tie-ups and scrambles
Finish takedowns more explosively
Break opponents down on top
Escape from bottom with more authority
Defend and counter even when they’re tired
Wrestlers don’t need to look like meatheads - but they do need real, functional strength. In close matches, strength is often what breaks the tie. It turns a 3-2 loss into a 4-3 win.
Injury Prevention Is Just as Important as Performance
One of the biggest things I try to help parents understand is this: stronger body is a resilient body.
Wrestling is brutal. Ankles roll. Shoulders get cranked. Necks and backs take tweaks in ways most sports never experience. But when your athlete develops strong stabilizing muscles, tendons, and better movement control, they become more resilient.
Proper strength training reduces the risk of:
Shoulder injuries (especially from repeated blocked shots or defending)
Knee pain and instability
Neck and lower back issues
Re-injury from overuse or imbalance
And let’s be clear: I’m not talking about maxing out all the time. I’m talking about a training system built around mobility, core stability, force production and movement quality.
Strength Builds More Than Muscle - It Builds Confidence
Here’s what I see every single week in my gym:
A 7th grader walks in nervous, unsure, awkward with weights.
After a few weeks, they’re moving with purpose.
They start talking more. Looking you in the eye.
They go to practice - and suddenly they’re pushing kids around they used to lose to.
That’s the power of strength. It changes how they see themselves.
When your athlete knows they’ve put the work in the weight room, they compete differently. They believe in themselves when the match is tight. They push the pace instead of stalling. They’re less likely to fold under pressure, because they’ve already faced pressure under the workout programs.
The Old-School Mindset Is Outdated
There’s still a belief out there that wrestlers shouldn’t lift because it’s a “high premium” (think they don’t need it) or that lifting will make them “too bulky” or “slow them down.” That’s flat-out wrong.
The truth is, wrestlers who don’t lift often struggle to keep up once their opponents start getting stronger. That usually hits hard around 8th-10th grade, when the gap widens fast.
And guess what coaches want to see? Not just mat skills - but physical readiness. That means strength, movement and discipline in the weight room.
Strength training isn’t stealing time from wrestling. It’s enhancing everything your athlete is trying to achieve.
What Strength Training Looks Like at Power Legion Strength
I want you to know what exactly what we’re doing in the gym. Our program is designed specifically for wrestlers, and here’s what we focus on:
Explosive Movements: jumping, sprinting, throwing - wrestling is dynamic. Our training reflects that.
Strength through full ranges of motion: Lunges, squats, presses, pulling movements - built to improve performance and prevent injury.
Core control and body awareness: So your wrestler can stay balanced and powerful in any position.
Recovery and mobility: We teach your athlete how to take care of their body so they can show up every day.
Progress tracking: Every wrestler has a sheet so they can see their progress and take ownership of their development.
This isn’t cookie-cutter training. It’s built from my own experience as a wrestler, a coach and a strength professional who understands exactly what the sport demands.
Parents: What You Can Do
You play a major role in your wrestler’s development and in life. If you’re reading this, you’re already a step ahead. Here’s how you can support them.
Reinforce the importance of strength like you would with academics or practice.
Celebrate progress in the gym - not just wins on the mat.
Keep communication open when your wrestler is sore, tired or unsure. They need to know you have their backs.
Ask questions - I’m always here to explain why we do what we do.
Final Thoughts
Wrestling is a sport of inches, and strength gives your athlete the edge. Whether your wrestler is aiming to start on varsity, make a run at states, or compete at the next level, strength training is the foundation that will carry them forward.
If you ever want to talk about your child’s training, goals, or concerns, just reply to this email or stop by the gym. I’m invested in your wrestler’s success - on and off the mat.
Let’s build them to win and to last.
See you next week,
Shaun Carroll | Power Legion Strength | “Train to Win”
