Wrestling Strength: What you NEED vs. what you WANT

Editor’s Note: This article appeared in WIN’s Volume 32 Issue 12, which printed Sept. 15, 2026.

By Zach Even-Esh

As I look back on the multiple decades of coaching and training wrestlers, I began to think of the common themes of those who succeed vs. those who fall short of their goals on the mat. Coaches are going to want to print this article out and share it with their wrestlers, parents and anyone else humble enough and hungry enough to learn.

Here are the traits and practices of the most successful wrestlers I have ever worked with:

• Coachable, humble and hungry to learn both on AND off the mat
• Consistent ALL-year round, in season especially when the majority are “too busy”
• Understanding the dangers of the sport and preparing appropriately
• Never “too good” to train with their team; instead, known for being a great teammate
• Always doing more, whether it’s before, during or after training sessions
• Attacking weak points and training needs vs. wants (i.e. “But coach, I don’t like doing that exercise….”)
• Refuse to fall prey to the fads and gimmicks (i.e. “I have a bad back so I can’t squat; only lunges for me…”)

I have never trained a great wrestler who fell for the fads and gimmicks and was “too good” for getting strong at the basics: squats, cleans, carries, calisthenics, sprints, jumps, plyometrics, etc.

Now, I have worked with countless wrestlers who fall short of their goals and potential because they:

• Did not listen to their wrestling coach and/or strength coach
• Stopped strength training in season
• Followed the latest fad training or fad diet rather than sticking to the basics
• Focused on the next three months and then stopped training when they needed to focus on the next three years and play the long game

This article has been inspired by recent events; I saw a high school wrestling coach step down after 35 years as a coach. The newspaper interviewed him and he said, “I can’t be the guy who has to keep chasing kids and motivating them.” I saw that and it broke my heart. Why do we see teenagers wrestling and not taking the preparation seriously when wrestlers have broken bones, torn knees and shoulders and have gotten paralyzed? Then I saw a video clip of Kevin Jackson (Olympic champion and Michigan assistant wrestling coach), and he said, “Wrestling deserves your heart, your soul, everything you can put into it. If you’re not going to go out and fight as hard as you can, this is not the sport for you.”

So, here’s the hard-hitting truth: wrestling is the most dangerous sport outside of MMA. Training should be mandatory. Not “I go to the gym on my own.” That’s not training. That’s sitting and laying on machines and texting between sets. Training is done with intent, purpose, intensity and fire in your eyes.

School administration should make proper strength training a mandatory year-round “practice” for high school wrestlers. At the very least, three times per week wrestlers should be doing the following:

1. Farmer walks and Strongman carry variations
2. Jumping rope
3. Pull-ups (can’t do pull-ups? You are not allowed on the wrestling team)
4. Push-ups
5. Hill sprints
6. Sled drags

These six exercises/movements have many variations. I’ve had wrestlers run hills while holding a med ball and holding light dumbbells. Pull-ups become rope climbs. Push-ups become partner hand walking and clapping push-ups. Farmer walks are done with kettlebells, dumbbells, sandbags and anything else you can lift and carry. Sleds are pushed and pulled anywhere and everywhere. Get a spare tire, drill an eye bolt in and attach a rope. Pull and push, heavy and light, short and long distances.

“Extreme sports require extreme preparation.”
– Louie Simmons (Westside Barbell)

As a coach and father, I cannot in good faith recommend anyone be allowed to wrestle until they are properly prepared and they prove to be humble enough to be coached and hungry to do the work required. See you on the mat!

(Zach Even-Esh is a strength and performance coach. To connect with Zach, go to https://ZachEven-Esh.com and https://UndergroundStrengthCoach.com.)