The Athlete’s Advantage: Training Like a Champion

Hey wrestling parents! If your child is serious about wrestling, you’ve probably heard coaches say, "Train like a champion." But what does that really mean? Does it mean lifting the heaviest weights? Running miles every day? Doing endless push-ups? While hard work is important, training like a champion is more than just working hard—it’s about working smart.

Whether your wrestler is just starting or looking to take their skills to the next level, understanding the athlete’s advantage can help them maximize their training, avoid burnout, and develop the mindset of a true champion. Let’s break down what separates elite wrestlers from the rest and how you, as a parent, can support them.

1. Champions Train with Purpose

One of the biggest mistakes young wrestlers make is training without a plan. Champions don’t just show up to practice and go through the motions—they train with specific goals in mind.

Each practice has a focus. Whether it’s perfecting a takedown, improving endurance, or working on hand-fighting, every session has a purpose.

They train weaknesses, not just strengths. A champion doesn’t avoid what they’re bad at—they attack it. If escapes are a struggle, they put extra work into them. If their conditioning is lacking, they add extra drills to improve it.

They set measurable goals. Instead of just saying, "I want to get better," they set specific goals like, "I want to hit five clean single-leg takedowns in my next match."

Parent Tip: Encourage your wrestler to set small, daily goals. After practice, ask, "What was your focus today?" and "What’s one thing you improved?" This helps them stay engaged in their growth.

2. Champions Build Strength the Right Way

Strength is crucial in wrestling, but bigger muscles don’t always mean better performance. Champions build functional strength—power they can actually use on the mat.

What Strength Training Should Look Like for Wrestlers:

Bodyweight Strength – Push-ups, pull-ups, squats, and lunges build wrestling-specific strength.
Explosive Movements – Olympic lifts, kettlebell swings, and plyometrics improve power for fast takedowns.
Grip Strength – Rope climbs, towel pull-ups, and grip crushers help with hand control.
Core Work – A strong core helps wrestlers maintain balance and resist takedowns. Planks, Russian twists, and hanging leg raises are great for this.

Common Mistake: Many young wrestlers focus too much on lifting heavy weights. Wrestling is about functional strength, not bodybuilding. A strong wrestler is fast, flexible, and powerful—not just big.

Parent Tip: If your wrestler is strength training, make sure they’re lifting with proper form and focusing on explosive, athletic movements rather than just trying to get bigger.

3. Champions Master the Mental Game

Wrestling is one of the toughest sports mentally. Matches are exhausting, painful, and often unpredictable. Champions separate themselves by being mentally tougher than their opponents.

How Champions Train Their Mind:

They visualize success. Many elite wrestlers mentally rehearse matches before stepping on the mat. They picture themselves executing moves perfectly.
They embrace adversity. A champion doesn’t complain when practice is hard or when they lose a match—they see it as an opportunity to grow.
They stay composed under pressure. Whether they’re winning or losing, champions don’t panic. They focus on what they can control and adjust their strategy.

Parent Tip: After a tough match, instead of focusing on the result, ask your wrestler, "What did you learn?" and "How can you improve for next time?" This keeps them focused on growth rather than just winning and losing.

4. Champions Recover Like Professionals

Hard work is only part of the equation—recovery is just as important. Without proper recovery, wrestlers risk injury, fatigue, and burnout.

Keys to Recovery:

Sleep: Champions prioritize 7-9 hours of sleep to allow their bodies to heal and grow.
Hydration: Wrestlers sweat a lot, so drinking enough water and replenishing electrolytes is essential.
Proper Nutrition: Protein, healthy fats, and complex carbs fuel the body and help muscles recover. Junk food slows progress.
Stretching & Mobility: Foam rolling, yoga, and dynamic stretching keep muscles loose and reduce injury risk.

Common Mistake: Many young wrestlers overtrain without giving their bodies enough time to recover. More training isn’t always better—better training is better.

Parent Tip: Help your wrestler create a pre-match and post-match recovery routine. This could include stretching, hydration, and eating a healthy meal after a long practice or competition.

5. Champions Learn from Every Match

A champion doesn’t just wrestle to win—they wrestle to improve. They study every match, learning from wins and losses alike.

How Champions Analyze Matches:

They watch film of themselves to identify strengths and weaknesses.
They study their opponents to find patterns and tendencies.
They track their progress by keeping a wrestling journal of what they’re working on.

Parent Tip: If your wrestler loses a match, remind them that every match is a learning opportunity. Instead of saying, "You should have won," say, "What did you learn from that match?" This shifts their mindset from frustration to growth.

Train Like a Champion

The best wrestlers don’t just work hard—they work smart. They train with purpose, build the right kind of strength, develop mental toughness, recover properly, and learn from every match.

As a parent, your role is to support their journey, encourage smart training habits, and help them stay focused on long-term growth.

Because in the end, champions aren’t just the ones who win the most matches. They’re the ones who never stop improving.