Wrestling

Wrestling is one of the oldest and most widespread combat sports in human history - depicted in cave paintings, celebrated in ancient Greece, and central to the modern Olympic Games since their revival in 1896. A pure test of physical strength, technique, balance and will, wrestling teaches body control and takedown ability that underpins virtually every other combat sport. In MMA, a wrestling base is widely considered the single most valuable foundation a fighter can have.

Ancient Origins

Wrestling is documented in virtually every ancient civilisation. Egyptian tomb paintings from 2300 BC depict wrestling holds still recognisable today. Sumerian carvings, Greek pottery and Chinese manuscripts all record wrestling as a central athletic and military discipline. In ancient Greece, wrestling (pale) was part of the pentathlon at the ancient Olympic Games from 708 BC, and pankration - a combination of wrestling and striking - was one of the most celebrated events.

In Japan, sumo wrestling developed as a ritual and sport over more than 1,500 years. In the Islamic world, oil wrestling (yagli gures) became a national tradition in Turkey. Across Central Asia, folk wrestling styles like Mongolian bokh and Kazakh kuresi developed their own distinct traditions. Wrestling is truly a universal human activity.

Modern Wrestling Styles

Modern competitive wrestling is dominated by three main styles governed by United World Wrestling (UWW):

Freestyle Wrestling: Allows holds on the legs and the use of legs in offensive and defensive manoeuvres. Both men's and women's categories are contested at the Olympics. The most widely practised competitive style globally.

Greco-Roman Wrestling: Forbids holds below the waist and the use of legs for offensive action. Throws must be executed using only the upper body. A style demanding exceptional upper-body strength and clinch technique - contested at the Olympics for men only.

Folkstyle (Collegiate) Wrestling: The dominant style in the United States, emphasising control and riding position on the ground. Produces many of MMA's greatest wrestlers, including Dan Gable, Cael Sanderson, Randy Couture and Dan Severn.

Wrestling and MMA

When the UFC began in 1993, wrestlers quickly proved their dominance alongside BJJ practitioners. The ability to control where a fight takes place - standing or on the ground - gave wrestlers a structural advantage no other base could match. Champions like Randy Couture, Dan Severn, Tito Ortiz and later Khabib Nurmagomedov demonstrated that elite wrestling, combined with ground-and-pound or submission defence, was a near-unbeatable template. Today, virtually every top MMA fighter trains wrestling intensively regardless of their primary discipline.

Training in Wrestling

Wrestling training is physically demanding and conditioning-intensive. Sessions typically cover: stance and movement, level changes and penetration steps, single- and double-leg takedowns, throws and trips, sprawls and defensive wrestling, mat returns and top control, and competition-specific scrambles.

Live wrestling (sparring) is central to development and is practised from early in a wrestler's training. The sport builds exceptional explosive strength, anaerobic endurance, body awareness, and mental toughness. Wrestling programmes at high school and collegiate level in the USA produce world-class athletes across combat sports.

For MMA practitioners, wrestling training focuses on: takedown offence and defence, cage and clinch wrestling, ground-and-pound positioning, and back takes. A strong wrestling base gives MMA fighters the ability to dictate the location and pace of every exchange.

Wrestling in the Netherlands

Wrestling has a modest but growing presence in the Netherlands, driven significantly by the explosion of MMA. The Dutch MMA scene - built on a world-class striking tradition - has increasingly invested in wrestling as the missing piece of the combat sports puzzle. Clubs affiliated with the Nederlandse Worstel Federatie (NWF) operate nationally, and wrestling is now a standard component of serious MMA training programmes across the country.

Wrestling Gear Guide

Singlet: The traditional one-piece competition garment. Must fit closely to prevent gripping. Available in club colours for team competition.

Wrestling shoes: Low-cut or high-cut boots with thin, grippy soles for maximum mat feel and ankle support. Essential for competitive wrestling - significantly different from standard trainers.

Ear guards: Strongly recommended. Wrestling produces cauliflower ear through repeated mat friction and pressure on the ears. Ear guards protect against this during training and competition.

Knee pads: Optional but common, protecting knees during takedown shots and mat scrambles.

Mouthguard: Recommended for sparring, particularly in MMA-focused wrestling training where intensity is high.