Wrestling – Training & Packing List
Complete training checklist and packing list for wrestling training – takedowns, throws and live wrestling.
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Warm-up
Running, skipping or sprints (5–10 min)
Bridge (wrestling bridge) for neck strengthening
Hip mobilisation and shoulder circles
Technique
Basic positions and footwork (stance, level change)
Takedowns: single leg, double leg, high crotch
Throws (Greco-Roman): suplex, bear hug, hip throw
Par terre techniques: turnovers, rolls, counter holds
Live Wrestling
Par terre drilling (2 min attacker / 2 min defender)
Clinch wrestling from standing
Full live wrestling with a time limit
Packing List – Equipment
Wrestling shorts or tight sports bottoms
Wrestling singlet (for competition)
Wrestling shoes (close-fitting, ankle-high)
Ear guards (mandatory – prevents cauliflower ear)
Knee pads
Gloves (for conditioning training)
Packing List – Other
Skipping rope
Water bottle
Towel
Change of clothes, shower kit