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.
Unlike fighting sports like Karate or Kungfu which also train lot of various extra techniques (like elbow - knee strike and pressure point strikes), wrestling sports like Sumo or Bokh can't do too much variation in their training because their basic techniques training are already tiring (seriously, their basic moves are powerful but also consumes a lot of energy).
1. Warming Up
Begin your training with stretching exercise slowly.
2. Landing Training
Learn how to fall on mat painless.
Once finished, take a short break for 30 or 60 seconds.
3. Basic Techniques Training
Repeat every moves in 10 count repetition. Don’t forget to take turns with your partner every time you finished 10 count.
Every wrestling schools teach different basic movesets. For examples:
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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