Built Different: The Offseason Grind of Champions

Everyone loves to talk about what happens in-season—wins, losses, rankings, medals. But the truth is, champions are built long before the whistle blows in November. The offseason is where the real separation happens. It’s where good athletes decide if they’re going to stay the same… or take a jump.

If you want to level up, it comes down to four things: training, exercise, national exposure, and making sure you don’t lose sight of enjoying the process.

1. Training: Build the Right Foundation

First thing’s first—if you’re serious about girls wrestling, you need to be training freestyle.

That’s not optional anymore. Freestyle is the style you’ll see at the national level and in college. If your goal is to compete with the best, you have to be comfortable there. The positions are different. The scoring is different. The pace is different. The sooner you start adapting, the better off you’ll be.

The offseason is the perfect time to really lean into it. You’re not trying to just win matches right now—you’re trying to expand your game. That means getting uncomfortable.

That same mindset applies when you’re choosing camps.

Don’t just go somewhere because it feels good or because you know you’ll look sharp. Go where you’re going to be challenged. If you’re great on your feet but struggle on top, find a camp that’s going to put you in those tough positions. If you avoid certain situations in matches, that’s exactly where you need to spend your time.

The best athletes aren’t the ones who double down on what they’re already good at—they’re the ones who build a complete toolbox.

2. Exercise: Strength, Footwork, and Pace

You can’t talk about the offseason without talking about the weight room.

Strength training is one of the biggest difference-makers in development, especially in girls wrestling. It’s not just about getting stronger—it’s about building confidence in your positions. When you feel physically strong, you wrestle differently. You hold better position, you finish cleaner, and you don’t break as easily.

And it’s not just lifting heavy. It’s being intentional. Focus on movements that translate—explosiveness, balance, core strength, and grip. Done right, it changes everything.

Footwork is another area that doesn’t get enough attention.

Simple foot drills—done consistently—can completely change how you move on the mat. Better angles, quicker reactions, cleaner setups. You start getting to positions faster instead of reacting late.

Then there’s pace.

Pace drills separate people. Anyone can wrestle hard for 30 seconds. Not everyone can do it for six minutes straight. If you can push a high pace and stay technical, you’re going to break people. That’s where matches are won.

Footwork and pace together? That’s how you start controlling matches instead of just surviving them.

3. National Exposure: Get Out of Your Comfort Zone

If you want to be the best, you have to wrestle the best. There’s no way around it.

National tournaments are where you find that. The level is higher, the matches are tougher, and you’re going to get more opportunities in a short amount of time. You’ll see different styles, different strengths, and different levels of intensity.

That’s how you grow.

It might not always be pretty. You might take some tough losses. But those matches are where the biggest jumps happen—if you’re willing to learn from them.

There’s another piece to this too: exposure.

College coaches are at the big national events. They’re watching. They’re paying attention to how you wrestle, how you compete, how you carry yourself. It’s not just about winning—it’s about showing who you are as an athlete.

If your goal is to wrestle at the next level, you need to be in those rooms.

4. Have Fun: Don’t Lose Yourself in the Process

This part gets overlooked way too often.

Yes, the offseason is about getting better. Yes, it’s about putting in work. But you’re still a kid. You’re still human. And if you don’t take care of yourself mentally and physically, it’s going to catch up to you.

Rest matters.

Taking time off doesn’t make you weaker—it keeps you fresh. Your body needs time to recover. Your mind needs a break from the grind. That’s how you come back better, not burnt out.

Go hang out with friends. Spend time with family. Do things that have nothing to do with wrestling.

The athletes who last the longest—and perform the best—are the ones who find that balance.

Final Thoughts

The offseason isn’t about being perfect. It’s about being intentional.

Train the right way. Get stronger and move better. Put yourself in tough situations. And don’t forget to enjoy the journey while you’re in it.

Because when the season comes back around, the work you put in now is what’s going to show up on the mat.