Strength & Conditioning: Build Your Pailwan Physique

Strength is fundamental in wrestling. Rope climbing is a classic exercise we use at the Akhada to build incredible upper body and grip strength.

Agility is just as important as strength. This wrestler is practicing cartwheels and other acrobatic movements to improve his body control and flexibility.

Building arm strength is crucial for holds and grips. Here, one of our senior wrestlers performs bicep curls with traditional weights during a workout.

Practicing throws with a dummy is a safe way to perfect technique. This drill helps build the explosive power needed to lift and control an opponent.

This is a demonstration of the agility and body awareness we develop. Our wrestlers practice dynamic movements like flips and rolls as part of their conditioning.

Teamwork makes us stronger. This four-man push-up drill builds core strength and teaches our wrestlers to work together and support each other.

Our summer wrestling camp includes outdoor training sessions. Here, students are doing jogging and jumping drills in an open ground to build endurance.

As a coach, I lead by example and push my students through every drill. This clip shows a 'sapate' or burpee exercise session on the mat.

Partner drills are a big part of our outdoor workouts. These exercises build functional strength and simulate the movements used in a real wrestling match.