Background: The transition from ground to standing position is a critical skill in freestyle wrestling that requires explosive power, coordination, and technical precision. The suplex technique, particularly effective when executed from this transition, demands high levels of neuromuscular coordination and power development.

Objective: This study aimed to investigate the effects of a contrast training program on developing the ability to transition from ground to standing position and its impact on the success rate of suplex technique performance in senior freestyle wrestlers.

Methods: Twenty-four senior freestyle wrestlers (aged 20-25 years) from three different clubs in Baghdad participated in this study. Participants were randomly divided into two equal groups: experimental group (n=12) receiving contrast training, and control group (n=12) following traditional training methods. The contrast training program was implemented over 8 weeks, 3 sessions per week, combining heavy resistance exercises with explosive movements. Pre-test and post-test measurements included transition time from ground to standing, vertical jump performance, 1RM squat strength, and suplex technique success rate.

Results: The experimental group showed significant improvements in all measured variables compared to the control group (p<0.05). Transition time improved by 23.4% (2.89±0.31s to 2.21±0.28s), vertical jump increased by 18.7% (48.2±4.1cm to 57.2±3.8cm), 1RM squat strength improved by 15.3% (145.8±12.4kg to 168.1±11.7kg), and suplex success rate increased by 31.2% (64.5±8.2% to 84.7±6.9%).

Conclusion: The contrast training program effectively enhanced the transition ability from ground to standing position and significantly improved suplex technique success rate in senior freestyle wrestlers. The combined effect of heavy resistance training and explosive movements created superior neuromuscular adaptations compared to traditional training methods.