Allow you body to arch back and slowly place your head on the mat. Repeat this action to strengthen both your neck and lower back as well as to increase your flexibility. This works the triceps. Plyometric Training to Compliment Your Wrestling Exercises Plyometric training is the key to powerful shots and RAW takedowns by the dozen. RAW athletes are VERY, VERY familiar with these exercises, and their opponents are very, very familiar with getting taken down.
Plyometric training involves hip, leg and lower back strength - which are necessary for wrestling.
The origin of all movement derives from the abdominal region. Plyometric training greatly develops the abdominal muscles. A lot of wrestling techniques require explosiveness and full-body coordination. The basic wrestling stance from the neutral position requires that you keep the knees bent. Once you extend your legs that's when you are able to attack your opponent.