Blog Archives

February 26

2/26/2021

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COVID TESTING
M-W-F
2-6pm

Early Birds...

Coach Favot will open weight room at 2pm #optional

3:00pm

Coach MacKenzie will open balcony at 3pm. #mandatory

Set up/mop mats
Begin warm ups at 3:25pm

Pre-Combat

Hawkster warm up

Combat

1st match OTD
3-2-2 /OT

Post-Combat

40m
Listen for the call-outs & whistle

Demon
Stance & motion
Spin drills
Steering wheel
Big 3 NO FINISH
Fury
Bad drill
Star drill
DL lifts
Breakdowns & Tech Falls
Leg rider counters
Snap, Spin, Score
#1 TD

Walk thru & spar thru each drill

Mini-matches
1-1-1(x3)

30s Top/Bottom

Offense/Offense
Offense/Defense
Defense/Offense

What does Tom Brady do?

20m

Work on anything you need
Get Individual help

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February 25

2/25/2021

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COVID TESTING
M-W-F
2-6pm

Early Birds...

Coach Favot will open weight room at 2pm #optional

3:00pm

Coach MacKenzie will open balcony at 3pm #mandatory

Set up/mop mats
Begin warm ups at 3:25pm

Pre-Combat

Hawkster warm ups

#1 takedown = 50 (25/25) ...12 minutes
#2
#3

36 minute drill session

*New

Metzger
Double Under Defense

Wrestling Sprints
30s goes

W1 3 TD’s
W2 good partner
alternate

Speed work

Combat

5m Grind Match Takedowns only
Loser does 10 push ups

Post-Combat

Hard-in, Easy-out

Random & Varied resistance
Shut down first & second attack

Big 10 workout

Next Up...

SC4 Skipper Duals
Saturday, February 27

Zero spectators allowed
“Live” Streaming online

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February 24

2/24/2021

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COVID TESTING
M-W-F
2-6pm

Early Birds...

Coach Favot will open weight room at 2pm. #optional

3:00pm

Coach MacKenzie will open balcony at 3pm. #mandatory

Set up/mop mats
Begin warm ups at 3:25pm

Pre-Combat

Hawkster warm ups

mat returns

*New
Slow leg returns
30s rounds

Fury drill

Leg rider counters

Combat

10m-Spar/Drill/Combat

Post-Combat

#1 takedown= 50 (25/25) 12 minutes
#2 takedown= 50 (25/25) 12 minutes
#3 takedown= 50 (25/25) 12minutes

36 minutes of hard drilling with hand fighting & set ups

AMRAP
1m/15s
⭕️

Push ups
Sit ups
Burpees
Planks
Air squats
Lunges

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February 23

2/23/2021

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COVID TESTING
M-W-F
2-6pm

Early Birds...

Coach Favot will open weight room at 2pm. #optional

3:00pm

Coach MacKenzie will open balcony at 3pm. #mandatory

Set up/mop mats
Begin warm ups at 3:25pm

Pre-Practice Speech

Continuously devolp IGP
Individual Season Summary
H2H
Learn how to struggle

3 TEAM GOALS

Post-Season Performance
Academic Achievement
National Recognition

READ: "You Can't Claim To Be Fit Unless Your Can Pass These 7 Tests"

Pre-Combat

Hawkster warm ups

Tilts

Roll thru
Navy
Rebar

4pt Near Fall

mat returns

Slow leg returns
1. Single
2. HiC
3. Double
Lift & return

Overtime & Riding Time

Single Leg
3 Finishes

Dump
Navy
Barzegar

Mid level

Control Ties

Underhook
Russian
SFHL

Around the World...

Grind Ride Part 1

Combat

6m Grind Match (x3)
Loser does 20 push ups

Ride outs

Situations
20s goes

Underhook
Russian
SFHL

Post-Combat

Fury Drill

AMRAP

Push ups
Sit ups
Burpees

Next Up...

Saturday, February 27
SC4 Skipper Duals
Port Huron, MI

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February 22

2/22/2021

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COVID TESTING
M-W-F
2-6pm

Early Birds...

Coach Favot will open weight room at 2pm. #optional

3:00pm

Coach MacKenzie will open balcony at 3pm. #mandatory

Set up/mop mats
Begin warm ups at 3:25pm

Pre-Practice Speech

What worked? What did not work? How did you get scored on? How did you almost score?
How was your conditioning?
Throw yourself into the fire #compete
Trust the Process
READ: Pound the Rock

Every Hawk must believe in the process. Every Hawk must believe he can improve every week. Every Hawk must develop his Individual Game Plan (IGP)

Trust The Process
Sparring, drilling, combat & conditioning while continuosly developing IGP #repeat
**********
Sparring=unstructured, random, autonomy, independent, 75% intensity

Drilling=structured, scripted, blocked, dependent

Combat="Live" wrestling, 110% intensity
"Throw yourself into the fire" #compete

Conditioning= "I will exhaust myself with those who stand beside me for a cause greater than ourselves" TEAM Creed

IGP= What is your #1? Plan B? What works in the 🔥 ?

Pre-Combat...3:25pm

Hawkster warm ups

On Monday' we discuss mistakes from competition & correct.

List:

Handfighting
Defense FIRST
Improve leg attacks
Set ups
Bad shot recovery
Zero counter-offense
Avoid the quicksand
Clear crosswrist
First move on bottom
“If you cannot stand up, sit out”
Hands to the face-penalty point
DOUBLE UP ATTACKS
2nd Efforts/Plan B

*New
mat returns

*New
Tilts

*New
Single leg

Around the world

Underhook
SFHL
Russian

#Control #Shortrange

Around the world

Inside
Outside
Wrists

#Loose #Longrange

Combat

10m- Spar/Drill/Combat

Autonomy

Situations-Neutral

Underhook
SFHL
Russian
1. Inside
2. Outside
3. Wrists

Easy-in; Hard-out

Post-Combat

Fury Drill

Next up...

Saturday, February 27
SC4 Skipper Duals
Port Huron, MI

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February 19

2/19/2021

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COVID TESTING
M-W-F
2-6pm

Early birds...

Coach Favot will open weight room at 2pm. #optional

3:00pm

Coach MacKenzie will open balcony at 3pm. #mandatory

Set up/mop mats
Begin warm ups at 3:25pm

Pre-Practice Speech

Write down your goals
Hawks Training Principles
1. "Fun is defined as enjoying hard work, goal setting, tough practices, challenging competition and being part of a functional team working towards the same goal"
YOU are not a victim...#Mindset #BruceLee
HFC Bus time is 6:30am on Sunday!
Adrian Duals

Saturday Night

Saturday night “Drill Session”
7-8:30pm

The purpose of this late night practice is to help wrestlers with weight management for Sunday’s official weigh-in.

Pre-Combat...3:25pm

Hawkster warm ups-15m

Combat

First Match OTD
3-2-2 w/OT

Loser does 10 push ups

A reverse practice begins with Combat

Situations

Leg rider
On belly w/double wrists
Crosswrist

Post-Combat

"I will strive to perform wrestling skills very well, at speed, under fatigue and under pressure consistently in competition conditions"
HTP #6

Listen for the “Call-outs” & whistle #shortgoes
W1 perform W2 good partner /alternate

Neutral Drills

Big 3 + 1
1. SL
2. DL
3. HC
4. Snap down & Go behind
Secondary Attacks
1. FC
2. NAFL
3. AP
4. Slide by
Counter offense
1. Downblock & attack
2. Reshots
3. Single Leg Defense
4. Go behinds
E6
1. Throws
2. Feet to Back

Bottom Drills

Stand ups
Sit outs
Rolls
1. Granby
2. Peterson

*New

Teach knee slide
why?
how?

Top Drills

Star Drill
1. Breakdown to turn

5m-Singles & Doubles to Seatbelt series

Plan B if first attempt doesn’t work. Chain technique together.

5m-Leg rider counters

10m- Sparring/Drilling/Combat

Leg throwdowns

Captain push ups
1-2-3-4-5-6-7-6-5-4-3-2-1

Showers are mandatory
Clip your fingernails

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February 17

2/17/2021

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COVID TESTING
M-W-F
2-6pm

Early Birds...

Coach Favot will open weight room at 2pm #optional

30 pull ups everyday

Hawks Fitness Testing

3:00pm

Coach MacKenzie will open balcony at 3pm #mandatory

Set up/mop mats
Begin warm ups at 3:25pm

Pre-Practice Speech

Volume vs. Intensity
Takedown Tuesday
IGP
Do your fitness tests & accessory work

Pre-Combat...3:25pm

Hawkster warm ups

HIGH REPETITIONS
48m drill session
Varied resistance
Handfight & set up each TD
#Volume

#1 takedown-50 (25/25) reps...16m
#2 takedown-50 (25/25) reps...16m
#3 takedown-50 (25/25) reps...16m

Build & develop your Individual Game Plan (IGP)

Research proves the single leg is the #1 TD ☝️
Go behinds (counter offense) is #2
Double leg & Hi-C are basically tied for #3

Leg attacks & counters are essential drills.
Big 3 + 1
(Single, Double, HiC + Go behind)

Drillers make Killers

READ: Article

Combat

10m-Sparring/drilling/combat

AUTONOMY: the quality or state of being self-governing

Situations

Far ankle/Far ankle
Head inside single
Head outside single
Seatbelt
FHL

Post-Combat

Green bands

Dead lifts
Bent over rows
Curls
Squats

Buddy carries

Leg throw downs (abs)

Captain push ups
1-2-3-4-5-6-7-6-5-4-3-2-1

Next up...

Sunday, February 21
Adrian Duals

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February 15

2/15/2021

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COVID TESTING
M-W-F
2-6pm

Early Birds...

Coach Favot will open weight room at 2pm #optional

3:00pm

Coach MacKenzie will open balcony at 3pm #mandatory

Set up/mop mats
Warm ups begin at 3:20pm

Pre-Practice Speech

First competition on Sunday, February 21
COVID TESTING...M-W-F from 2-6pm
Adrian Duals?
Check weight after every practice
"Selective Participants"= only show up when convenient
"Selective Participants"=take breaks when tired
"Selective Participants"= do not earn athletic aid

"Cone of Experience" is endorsed by USA Wrestling
Learing is greatly increased when you must teach something

Pre-Combat...3:25pm

Hawkster warm ups

*New

Escapes & Reversals
Stand up series

Inside leg
Outside leg
Knee slide
Rutgers stand up

Stay inside the practice room. Do not leave balcony unless you get permission. Practice should be difficult.

Combat

5m (x3) Grind Match

Pick a new partner for each match

Ride-outs
TOUGH on TOP #mentality

Riding time is important to break your opponents will and score one additional point

Situations
30s

Far ankle/Far ankle
Head inside Single
Head outside Single
Seatbelt
FHL

During situations, wrestle 100% from whistle to whistle

Post-Combat

Green bands
Big 10 workout

Next up...

Sunday, February 21
Adrian Duals

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February 11

2/11/2021

0 Comments

Early Birds...

Coach Favot will open weight room at 2pm #optional

3:00pm

Balcony Doors open
Set up/mop mats
Begin warm ups at 3:25pm

Pre-Combat...3:25pm

Hawkster warm ups

Introduce Jesse Delgado

J. Robinson 60/40

Neutral-OYO
Bottom-OYO

In a 100 minute practice, I would spend 60% of practice time working on Takedowns & 40% of practice time working on Escapes. Our squad would be 3x better than the opponent on their feet and 2x better getting away.
Coach Robinson

Combat

Mini-matches
2-2-1(x3)

Post-Combat

Countdowns
15-14-13-12-11-10...etc...

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February 10

2/10/2021

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Every wrestler must do covid testing
3x per week (M-W-F) from 2-6pm

Early Birds...

Coach Favot will open the weight room at 2pm #optional

3:00pm

Balcony doors open
Set up/mop mats
Begin warm ups at 3:25pm

Pre-Practice Speech

Bring water bottles
Bring soap & towel
Skin infections are rampant
TEAM pictures on Friday
Send Coach ideas for practice plans

Pre-Combat...3:25pm

Hawkster warm ups

5m
Big 3 Combo’s
W1 perform W2 good partner/Alternate
Switch every 3 takedowns

Focus on set ups

5m
Star Drill
W1 perform W2 good partner/Alternate
Switch every 3 turns

Left arm
Right arm
Left leg
Right leg

Focus on bent leg turk each round

*New

5m
Introduce Transitions (Takedowns to turns)
4pt TD's

Leg turk
Hand turk

Collegiate wrestling has 2 or 4 point NF

*New

Elijah Kidder will teach “Inside Trip”

Combat

Mini-matches
2-1-1(x3)

Sudden Victory
1m
Takedowns only

1m goes
Situations

Underhook
Russian
Standing FHL

Post-Combat

Green Bands

Countdowns

Shins to Feet (explosive)
Push up hold to knee taps

Buddy carries

Picture Day

Friday, February 12
3:15pm

Must wear HFC Warm ups (top/bottom)

Next Up...

Adrian Duals
Sunday, February 21

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Early Birds...

3:00pm

Pre-Combat

Combat

Post-Combat

Early Birds...

3:00pm

Pre-Combat

Combat

Post-Combat

Next Up...

Early Birds...

3:00pm

Pre-Combat

Combat

Post-Combat

Early Birds...

3:00pm

Pre-Practice Speech

Pre-Combat

Combat

Post-Combat

Next Up...

Early Birds...

3:00pm

Pre-Practice Speech

Pre-Combat...3:25pm

Combat

Post-Combat

Next up...

Early birds...

3:00pm

Pre-Practice Speech

Saturday Night

Pre-Combat...3:25pm

Combat

Post-Combat

Early Birds...

3:00pm

Pre-Practice Speech

Pre-Combat...3:25pm

Combat

Post-Combat

Next up...

Early Birds...

3:00pm

Pre-Practice Speech

Pre-Combat...3:25pm

Combat

Post-Combat

Next up...

Early Birds...

3:00pm

Pre-Combat...3:25pm

Combat

Post-Combat

Early Birds...

3:00pm

Pre-Practice Speech

Pre-Combat...3:25pm

Combat

Post-Combat

Picture Day

Next Up...

Coach MacKenzie

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