Wrestling has been a cornerstone of combat sports for centuries, from the ancient Greco-Roman battles to the folk styles seen across different cultures. But in recent years, the sport has undergone a significant transformation. Whether you’re a coach, competitor, or fan, understanding these changes is crucial if you want to keep up with the pace of modern wrestling.

At Forge Wrestling & Jiu Jitsu, we see firsthand how today’s wrestling is evolving into something faster, more dynamic, and technically intricate. Let’s break down the shifts in the sport and what they mean for athletes training at all levels.

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1. Increased Scrambling & Chain Wrestling

A decade ago, wrestling at the highest levels was often a game of securing dominant positions, holding control, and methodically working toward a takedown or turn. Today? It’s a scramble-heavy battle where the athlete who can flow between positions the fastest often wins.

Wrestlers are no longer relying on just a single shot; they’re executing deep penetration steps, re-shoots, sit-outs, and funk rolls—all in the span of seconds. The best wrestlers aren’t just hitting moves; they’re seamlessly transitioning from one attack to the next without hesitation.

🔹 How This Affects Training: At Forge, we focus heavily on situational drilling to develop fluidity in these scrambles. Rather than drilling single techniques in isolation, our wrestlers learn how to connect their moves so that if the first attempt fails, they already have a second and third option in mind.

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2. Emphasis on Speed & Athleticism

The modern wrestling meta favors explosive, well-conditioned athletes who can maintain a high pace for the entire match. The days of slow, grinding matches are fading—today’s best wrestlers are blending power, agility, and endurance to overwhelm opponents.

This is especially evident in international freestyle and folkstyle wrestling, where quick re-attacks, slide-bys, and dynamic takedown setups are becoming the norm.

🔹 How This Affects Training: Strength and conditioning have become non-negotiable for wrestlers who want to keep up. That’s why we’re launching our NEW Strength & Agility Class starting February 15th! This program is designed to build explosive power, speed, and endurance—all crucial elements for the modern wrestler. Whether you’re looking to improve mat performance or just get stronger overall, this class will take your training to the next level.

📅 First class is February 15th

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3. The Rise of Funk Wrestling & Unorthodox Techniques

Once considered risky or unconventional, “funk” wrestling—techniques like the Granby roll, leg passes, and scramble-based counters—has become a standard part of elite wrestlers’ arsenals. Wrestlers like Ben Askren, Jason Nolf, and Yianni Diakomihalis have proven that unconventional wrestling styles can dominate even at the highest levels.

🔹 How This Affects Training: While traditional fundamentals are still king, we also train our wrestlers to be comfortable in awkward positions. Being able to scramble out of danger, roll through attacks, and create offensive opportunities from unpredictable spots can make the difference between winning and losing.

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4. Tactical Adjustments to New Rule Sets

Rule changes over the years have encouraged more offensive wrestling. Stalling calls are enforced more aggressively, and new scoring nuances (such as push-out points in freestyle) are influencing strategy.

In folkstyle, referees are much quicker to call stalling, forcing wrestlers to maintain offensive action throughout the match. Meanwhile, in freestyle, the ability to score via exposure points and push-outs has added new layers of tactical decision-making.

🔹 How This Affects Training: At Forge, we don’t just teach moves—we teach mat awareness. Wrestlers learn how to manipulate the edge of the mat, how to keep a high work rate to avoid stalling calls, and how to capitalize on scoring situations under the current ruleset.

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5. Cross-Training with Jiu Jitsu & Grappling Arts

More and more wrestlers are cross-training in Brazilian Jiu Jitsu (BJJ) and submission grappling, particularly for NoGi competition. The explosion of submission grappling events like ADCC has introduced wrestlers to leg attacks, submission defense, and positional control that can enhance their wrestling game.

Additionally, collegiate wrestlers transitioning into MMA are finding that a background in BJJ helps bridge the gap between wrestling and fighting.

🔹 How This Affects Training: At Forge, we offer both wrestling and jiu jitsu programs, allowing athletes to develop a more well-rounded grappling skillset. Wrestlers training in BJJ improve their scrambling ability, grip strength, and ability to finish takedowns from unconventional angles.

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The Future of Wrestling: Where Do We Go from Here?

Wrestling will continue to evolve, and the best wrestlers will always be the ones who adapt. As the sport gets faster and more dynamic, training methods need to keep pace. Drilling must be smarter, conditioning must be sharper, and the ability to adjust on the fly is more crucial than ever.

At Forge Wrestling & Jiu Jitsu, we stay ahead of the curve by blending traditional wrestling principles with modern innovations. Whether you’re a youth wrestler looking to build a strong foundation or a competitor aiming for high-level success, training at Forge means learning from top-tier coaches who understand today’s game inside and out.

🔥 Want to level up your training? Try a FREE wrestling class at Forge!