Medicine ball training builds the explosive, full-body power wrestlers use for shots, lifts and throws. Slams, rotational throws, chest passes and overhead throws work the legs, hips, core and upper body together.
Medicine ball circuit
| Exercise | Sets x reps |
|---|---|
| Overhead slam | 3 x 8 |
| Rotational side throw to wall | 3 x 6 each side |
| Chest pass from a split stance | 3 x 8 |
| Squat to overhead throw | 3 x 5 |
| Shot step with med ball push | 3 x 6 each side |
| Russian twist | 3 x 20 |
Programming tips
- Use 3 to 6 kg balls for speed and power.
- Keep reps low and movements explosive.
- Rest 60 to 90 seconds between sets.
- Do med ball work early in sessions.
- Two sessions a week in the off-season.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
What weight med ball should wrestlers use?
Light enough to move fast, usually 3 to 6 kg.
Can med ball work replace lifting?
No. It complements strength training.
How often should I train with med balls?
Two or three times a week in the off-season.
