Wrestling Workout: Does Lifting Weights Make You Slow and Bulky?

By Carmen Bott

There are a lot of myths about weight training...Close to the top of the list is the idea that lifting weights will make you slow, tight and bulky.  In today's video, Coach Bott discusses the role that weight training can play for a wrestler and how to train correctly, so that you stay healthy, fast and ready to compete.

Does Lifting Weights Make You Slow, Tight and Bulky?

Spending time in the weight room can be incredibly beneficial for any wrestler, but training too much can make you slower, tighter and, if you have the right genetics, you can gain weight.  That being said, with the right training plan, we can use a lot of high velocity work to improve speed and power.  Plus, we can lift through a full range of motion to maintain or improve flexibility.

Wrestling Workout Tips

  • Start with an explosive drill, like plyometrics or olympic lifts.
  • Next you'd perform max strength exercise, like squats or deadlifts.
  • Top wrestlers in the world lift 2-3 days per week, in the off season.
  • Lifting supports your on mat development.
  • Keep the volume low, intensity high, so we build strength and power, without being too tired, slow or fatigued.

Learn More About Wrestling Workout Myths Here

Coach Bott is a Strength and Conditioning Coach for Wrestling Canada and the #1 Ranked SFU Women’s Wrestling Team. She also instructs at the University Level in areas of Sport Physiology and High Performance. Coach Bott specializes in Combat Athlete Physical Development and consults world wide.  Her NEW strength and conditioning program, called The Wrestler's Edge, is changing the way wrestler's prepare for competition.