Pre-Combat
A.
5m Warm ups
15m Technique; Drilling (70% whole move)
B.
5m Warm ups
10m Technique
10m Structured Drill
C.
2m Words of Wisdom
5m Warm ups- Gymnastics
2m Stance and motion
20m OYO
D.
2m Words of Wisdom
12m Get ready for combat (OYO)
E.
15m Technique
15m Hard Drilling
F.
Motion Match
G.
5m Warm ups
15m Technique; Drilling (70% whole move)
B.
5m Warm ups
10m Technique
10m Structured Drill
C.
2m Words of Wisdom
5m Warm ups- Gymnastics
2m Stance and motion
20m OYO
D.
2m Words of Wisdom
12m Get ready for combat (OYO)
E.
15m Technique
15m Hard Drilling
F.
Motion Match
G.
Cornell Drills
Hi-C- Cartwheels
Hi-C- Forward rolls
SL- Any finish
Limber arm
DL into SL
DL into Back points
Shot reshot- over
Shot reshot- underneath
Combinations
Russian Ties
Double under Defense
Tilts
Takebacks
Mat returns
Stand ups
Hi-C- Forward rolls
SL- Any finish
Limber arm
DL into SL
DL into Back points
Shot reshot- over
Shot reshot- underneath
Combinations
Russian Ties
Double under Defense
Tilts
Takebacks
Mat returns
Stand ups
Oklahoma Drills
SL Drive (Head up)
SL Extensions (Hands locked)
HC Drive (knee pound)
DL Lifts
HC Pop
Chop left, Chop right
Stand up exercise
Sit out, back pressure, hip heist
Tilt left, Tilt right
Mat Returns
SL Extensions (Hands locked)
HC Drive (knee pound)
DL Lifts
HC Pop
Chop left, Chop right
Stand up exercise
Sit out, back pressure, hip heist
Tilt left, Tilt right
Mat Returns
Combat
Intensity= High paced competitive short intervals; speed workouts
A.
Intense One minute goes
A v B / C v D (x3)
A v C / B v D (x3)
A v D / B v C (x3)
Takedowns only! 9m of Combat
Ride-outs
1m goes (x6)
Top, Bottom, Out (x6)
Bottom, Top, Out (x6)
B.
Intense Highly Structured (short goes)
2m Finish SL from feet
2m Finish SL from knees
2m Finish SL from elevated
1m Attack LF lead
1m Attack RF lead
1m Attack square stance
1m CTR-O
1m behind 1pt
:30 Tie-breakers (x4)
C.
Intense Match Situations
1m handfighting
1m handfighting last :15 score
3m TD's only "catch and release"
2m down by 3pts
2m down by 2pts
:30 down by 1pt
D.
Intense short intervals :20 or :30 goes
HC both knees
HC one knee
HC crackdown
SL high inside
SL high outside
SL middle
rear standing
FHL
Scramble drills: waist, ankle, funk
Finish with 14m combat
E.
Intense 30 x 30
one on one or groups of 3
30 situations
30 second goes "live"
30 seconds recovery time
spreadsheat and graded by coach
F.
Intense Challenge Matches
7 minute match (x3)
*********************************
Volume= High repetition or endurance
G.
Volume Practice
20m Takedowns
5m Top/Bottom
water break
40m Combat
H.
Volume
15m/10m/5m Full wrestling
14m/8m/8m
10m/10m/10m
Ride outs
1m x 6
I.
Volume
60m Grind Match
J.
Volume
OYO (on your own)
coaches can work with individuals
perfect light practice before competition
K.
Volume
15m
water break
15m
water break
15m
New partners each match
L.
Hawkster Circuit
Neutral
1 v 2, 1v 3, 1 v 4, 1 v 5, 1 v 6
Top
1 v 2, 1v 3, 1 v 4, 1 v 5, 1 v 6
Bottom
1 v 2, 1 v 3, 1 v 4, 1 v 5, 1 v 6
***Repeat for 2's, 3's, 4's, 5's and 6's
M.
Traditional Shark Bait
1 vs new guy every takedown for 5m
2 vs new guy every takedown for 5m
repeat
A.
Intense One minute goes
A v B / C v D (x3)
A v C / B v D (x3)
A v D / B v C (x3)
Takedowns only! 9m of Combat
Ride-outs
1m goes (x6)
Top, Bottom, Out (x6)
Bottom, Top, Out (x6)
B.
Intense Highly Structured (short goes)
2m Finish SL from feet
2m Finish SL from knees
2m Finish SL from elevated
1m Attack LF lead
1m Attack RF lead
1m Attack square stance
1m CTR-O
1m behind 1pt
:30 Tie-breakers (x4)
C.
Intense Match Situations
1m handfighting
1m handfighting last :15 score
3m TD's only "catch and release"
2m down by 3pts
2m down by 2pts
:30 down by 1pt
D.
Intense short intervals :20 or :30 goes
HC both knees
HC one knee
HC crackdown
SL high inside
SL high outside
SL middle
rear standing
FHL
Scramble drills: waist, ankle, funk
Finish with 14m combat
E.
Intense 30 x 30
one on one or groups of 3
30 situations
30 second goes "live"
30 seconds recovery time
spreadsheat and graded by coach
F.
Intense Challenge Matches
7 minute match (x3)
*********************************
Volume= High repetition or endurance
G.
Volume Practice
20m Takedowns
5m Top/Bottom
water break
40m Combat
H.
Volume
15m/10m/5m Full wrestling
14m/8m/8m
10m/10m/10m
Ride outs
1m x 6
I.
Volume
60m Grind Match
J.
Volume
OYO (on your own)
coaches can work with individuals
perfect light practice before competition
K.
Volume
15m
water break
15m
water break
15m
New partners each match
L.
Hawkster Circuit
Neutral
1 v 2, 1v 3, 1 v 4, 1 v 5, 1 v 6
Top
1 v 2, 1v 3, 1 v 4, 1 v 5, 1 v 6
Bottom
1 v 2, 1 v 3, 1 v 4, 1 v 5, 1 v 6
***Repeat for 2's, 3's, 4's, 5's and 6's
M.
Traditional Shark Bait
1 vs new guy every takedown for 5m
2 vs new guy every takedown for 5m
repeat
Post-Combat
A.
Hands-On Drill
B.
Bear Crawls
(Down and Back= 1)
Hands-On Drill
B.
Bear Crawls
(Down and Back= 1)
How to Peak
Week 1-Week 8 Live wrestling progression
1-1-1 (x3)
2-1-1 (x3)
2-2-1 (x3)
2-2-2 (x3)
3-2-2 (3)
3-3-2 (x3)
3-3-3 (x3)
4-3-3 (x3)
4-4-3 (x3)
4-4-4 (x3)
5-5-5 (x3)
6-6-6 (x3)
10-5-3 (x3)
10-5-5 (x3)
10-10-10 (x2)
15-10-5 (x2)
20-20-20
60m Grind Match
1-1-1 (x3)
2-1-1 (x3)
2-2-1 (x3)
2-2-2 (x3)
3-2-2 (3)
3-3-2 (x3)
3-3-3 (x3)
4-3-3 (x3)
4-4-3 (x3)
4-4-4 (x3)
5-5-5 (x3)
6-6-6 (x3)
10-5-3 (x3)
10-5-5 (x3)
10-10-10 (x2)
15-10-5 (x2)
20-20-20
60m Grind Match
