How do I train like a wrestler at home? I like their physique

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Fuck these guys are natty

youtu.be/fax-nHME80g

be strong (actually strong, no arch bench half squat sumo bullshit)
be athletic
be lean
profit

First you should go to acting school because wrestling is all fake. Then, I think they have a wrestling school, kind of like how they have a school for circus clowns.

>no arch bench
nice of you to put that early in the post so i can disregard every opinion of yours when it comes to strength

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You naturally get this body by throwing people around. So just throw your mom or some shit

>Bodybuild, truly bodybuild, meaning every muscle including forearms, neck, calves, abs, etc.
>Train cardio.
>Practice some sport like BJJ, Basketball, Tennis, Rugby, or even that requires foot movement, level changes, changes in pace, and coordination.
>This is essentially how every one of them builds their physique, except, of course, their sport is wrestling as opposed to those other options.

And by cardio, I mean established, accepted forms of cardio for sports, like running and jumping rope, not high rep kettle bells and rowing. Those will exhaust your muscles better than they develop your cardio, and your weight training/bodybuilding will take care of that.

Wrestlers use a shit ton of kettlebells, at least outside the US

But they, without exception, run for cardio. Kettle bells are an applicable tool, but not the best for ever application and goal, as some proponents of their use would imply. If you look at how the wrestlers in whatever videos you've seen are using them, very rarely is it sport style lifting, like high rep snatching, or kettle bell clean and presses. They're basically using them as another 20 rep or so bodybuilding tool, and you can get that effect in other ways. I'm not saying kettlebells are useless, but general weight training and calisthenics , be it traditional american style bodybuilding and calisthenics, russians training with kettlebells as part of their weight training, indians training with clubs, or japanese training with weights, are all accompanied without exception, by running or jump rope. That 800m run, 20 rep squat, energy system that kettlebells are really good at challenging is more than taken care of and occupied by the actual wrestling, so you want to focus on the other energy systems, strength and longer, lower intensity endurance, or else you'll burn out faster and not improve as much in the long term.

Forgot to mention, biking and airdyne are good too. They don't put much strain on the joints or muscles, but can develop pure cardio.

I'm from Russia and kettlebells are highly respectable among fighters here.

International Class Master of Sports in sambo does push presses for conditioning
youtube.com/watch?v=fxS0Ukz9994

Freestyle wrestling coach teaches children to do snatches and presses
youtube.com/watch?v=8hGC5aP4dZs

Boxers use them
youtube.com/watch?v=0mh_jyXpRIE

And also military
youtube.com/watch?v=YVUvfVDdYWs
youtube.com/watch?v=ueVWr-XKE44
youtube.com/watch?v=BIAP-WlH5p8

Even runners do snatches and jerks
youtube.com/watch?v=gXpVeD3aU78

But you are also correct when you say that running and low intensity cardio is important for wrestling

Is wrestling a good workout?

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This photo is so fucking cute

I should clarify, kettle bells have plenty of applications, but they should be used as more of a general strength building tool than the main form of cardio. You look at guys like Karelin, Fedor, Khabib, they all run, even the big guys. The same is true in the US. Even pudgy Daniel Cormier says if you want to train pure cardio, you have to run.

It just seems to me that sensible training can be, broadly, split into

Strength (weights and certain calisthenics/strength gymnastics)

General agility (light movement/plyometrics/coordination gymnastics)

Cardio (Running, biking, swimming, airdyne, jumprope, cross county skying)

and Sport Practice

Though something like sport kettlebell and rowing can work on more than one of these systems, they should not be used in substitute for running or established boring strength movements like curls, bench, pushups, pullups, etc.

I don't think that there is even much difference now between "western" and former soviet countries' training styles. With regards to kettlebell sport guys, though, they use similar diversification in their training. They'll relatively low rep weight lifting and distance running to supplement their competition style training.

I'm just trying to make it simple for OP. Weights, calisthenics, whatever sport, and cardio. Train those things at varying paces/intensity, and you're training like a wrestler.

This.
Jump rope especially weighted jump rope is really good form of cardio.

>I don't think that there is even much difference now between "western" and former soviet countries' training styles.
I think strength training is less utilized in former soviet countries. I know a candidate to master of sports in freestyle wrestling (it's soviet analogue of american top D2 or low D1 rank), and he says they almost were not doing strength work with barbells, dumbbells etc. Their strength day were throwing heavy dummies, neck bridges with partners on top, lot of wrestling drills with heavier opponent and maybe some ropeclimbing.

Zercher lifts.

other than cardio and building general overall strength (compounds), its extremely hard to simulate the full body stress wrestling puts onto your muscles.

I currently wrestle greco roman, i also enjoy lifting weights a lot, and the physical feeling after a real wrestling practice is unlike anything else.

tips for strength: train flexibility(i havent done none of this for the past 3 months and practice starts again today, yikes). Flexibility is important or its a mattr of time until you pull/snap something.

neck bridges, squats, deadlift, bench and LOTS of pulling, wrestling is a very pull heavy sport.

HIIT and some low intensity for active recovery.

at the end of the day, wrestling against another athlete you bodyweight and skill is nothing like anything else really. I would say tho, biggest focus would building a strong grip, strong legs and a strong back

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THEY TOUCHED DICKS
THAT'S SO DISGUSTING

Do this and meet bearmode guys in random places for drinks. Get them nice and drunk and horny. Say you're ready to go and walk out into the parking lot together. Then tell them you're straight and that they cannot fuck you unless they can pin you down. The training to end all wrestling training immediately begins then and there.
Once you can protect your butthole barehanded for 10 rounds in a row without outside help or weapons, you've made it.

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keep practising your arch for when i pound your ass doggy style you fucking faggot

>With regards to kettlebell sport guys, though, they use similar diversification in their training. They'll relatively low rep weight lifting and distance running to supplement their competition style training.
You are correct.
I actually created a thread about kettlebell sport, I wonder if anyone is doing kettlebell sports here, don't know if it's rare in the west

Unironically odd lifts. Just watch what Bugenhagen used to do.
Hack deads, Zerchers, Jefferson's, Trap Bar, etc.

yes its one of the best

owo

You pay a wrestler to come to your house and train you.

The best

>you pay a team of wrestlers to come to your house and train you
Fixed that for you, training is a group activity. Also helps to lube up first.

I haven't done any training that needed more than two people and my team was full of state champions.

>NCAA wrestlers
>natty
Lol.

To OP: Just wrestle and do circuit training of everything you have at home. Mix and match bands, BWE, weights, kettlebells, whatever. If you don't have a partner, make a sandbag about half the weight of your would-be opponent and wrestle that.

And run/sprint a lot.

Strange, I always heard kettlebells are basically unknown in Russian martial sports circles and most likely a meme for a quick American buck. In fact, all the grapplers from there I ever heard of are doing BWE and resistance bands.

>squats, deadlift, bench
>for Greco
Lel.

American detected. No wonder you guys suck at Oly wrestling.

Their bolgs are touching. That's kinda gae.

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>kettlebells are basically unknown in Russian martial sports
This is not true.

What's wrong with this? Are you talking they should do more sport practice instead of lifting weights or what?