Warming up is a crucial aspect of any sport, as it serves to prepare the muscles for the physical activities that are about to occur and helps to prevent injury. This is especially important for highly intensive power orientated sports such as amateur wrestling as the risk of injury is much more acute. To warm up correctly you must not only prepare the cardiovascular system, but also the specific muscle groups involved in what you are about to undertake. Thus your warm-up should consist of two aspects, a general full body warm up and a muscle specific warm up.
For amateur wrestling you will be using pretty much every muscle group in the course of competing thus your warm up should take this into account. I would recommend a brief spell upon an indoor rowing machine as this will not only hit your cardio vascular system but also your back and leg muscles. Row gently for around 5-10 minutes at a low stroke rate of around 18s/m and a high split of around 2:15. Following this you should stretch off thoroughly, spending at least 10 to 20 seconds per stretch. Begin with your legs, stretch your hamstrings and calf’s using a series of lunges and other stretches. Stretch your back and shoulders out by stretching your arms as far out as possible to the front, behind your back, and above your head.
Due to the power and strength requirements of wrestling you should also perform some resistance warm-ups to better prepare yourself for short intense efforts against your opponent. Free standing squats will activate your leg muscles whilst press up into burpee will activate every muscle in your body. You do not want to tire your body overmuch performing this warm up so you should only perform between 10-15 reps of each exercise. Follow this up with some more stretching, focusing upon each part of the body, working from your neck downwards. You should also perform some dynamic stretches, including shoulder rolls, hip rotations and neck rolls to ensure your body can handle the stress of moving quickly when and where you need to.
Finally a warm up spar with a partner will be good practice before an event, as there is no better preparation for your body than the actual activity itself. Take it easy however, as you do not wish to risk injury or excessive fatigue before performing. Never push yourself for more than 10 minutes at a time to conserve your energy reserves.