"Can we train Wrestling at home like Aerobic Boxing & Cardio Muay Thai?"
Based on my experience cross training at Aikido & Catch Wrestling clubs: No!! It's even unsafe for non professional athletes!!
Wrestling sports are only effective for professional athletes, you can’t train it alone at home as aerobic exercise because it require trained partner (to performing the technique together) and special wrestling mat at professional club for safety.
Professional athletes also have organization/sponsor who always supporting their medical fees whenever they injured while sparring or fighting at tournament, that's why they can do high risk throws/slams without worry.
The only wrestling style which can learned by non athlete is only grappling styles like Brazilian Jujutsu or Catch Wrestling. Grappling styles are very useful for security guard and law enforcement force to arresting the criminal, they train it techniques at seminar course in slow motion - softly with their partners (but yes....for ordinary people, it’s still not effective because it can’t be trained at home as daily cardio - aerobic).
Note: You don’t need to forcing yourself to doing all of these 6 training sessions. If in the middle of training suddenly you feel unwell/tired/hurt then just stop, even world champions are also sick sometimes.
1. Warming Up
Begin your training with stretching exercise slowly. After finished, the coach must always asking the students is their still okay & nobody feel tired/hurt (checking the injury).
2. Landing Techniques Training
Train all basic landing techniques in 10 count repetition for each techniques.
Once finished, take a short break for 30 or 60 seconds.
3. Basic Techniques Training (First Session)
Student train the first half of basic moveset together with the partner (the first 3 techniques from total 6 basic techniques).
The students must train all basic techniques with take turns each other. First, the wrestler “A” must throwing/locking the wrestler “B” for 5 counts. After finished, wrestler “B” must throwing/locking the wrestler “A” for 5 counts too.
The coach must always asking the students is their still okay & nobody feel tired/hurt everytime they finished the basic techniques drill.
Once finished, take a short break for 30 or 60 seconds.
4. Basic Techniques Training (Second Session)
Now it’s time to finish the second half of basic moveset (the last 3 techniques).
The coach must always asking the students is their still okay & nobody feel tired/hurt everytime they finished the basic techniques drill.
Once finished, take a short break for 30 or 60 seconds.
5. Sparring Fight
Sparring with classmates on proper wrestling mat.
6. Cooling Down
End your training with cooling down slowly.
