Wrestling sports are only effective for professional wrestling athletes, you can’t train it alone at home as aerobic exercise because it require trained partner and special wrestling mat at professional club for safety.
Professional athletes have organization / sponsor who always supporting their medical fees whenever they injured while sparring or fighting tournament, that's why they can do high risk - extreme sports like Wrestling or Judo without worry.
1. Warming Up
Begin your training with stretching exercise slowly.
2. Basic Techniques Training (First Session)
In every wrestling sports training, all students must train with their partner.
First, the wrestler “A” must throw / lock the wrestler “B” for 5 counts. After finished, wrestler “B” must throw / lock the wrestler “A” for 5 counts too. They train all basic moveset with take turns each other like that.
Every wrestling schools teach different basic movesets. For examples:
For the first session, student train the first half of basic moveset (the first 3 techniques).
Once finished, take a short break for 30 or 60 seconds.
3. Basic Techniques Training (Second Session)
Now it’s time to finish the second half of basic moveset (the last 3 techniques).
Once finished, take a short break for 30 or 60 seconds.
4. Sparring Fight
Sparring with classmates on proper wrestling mat.
5. Cooling Down
End your training with cooling down slowly.
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