Blog Archives

3:00pm

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

Pre-Practice Speech

DYWA starts tonight from 5-6:15pm
Volunteer at Youth Wrestling practice if possible
HFC Van time is 11am on Friday
Mike Czarnecki is visiting from Cleveland, Ohio

Dynamic warm up-15m

5m-Jog
5m-Tumble
5m-Stretch

Prepare for Combat like you would before a Dual meet or Tournament. Pick who your opponent is before practice.

First Match of the Day
3-2-2

Drill & Spar-20m

OYO Neutral
OYO Top
OYO Bottom
Situational "Live" wrestling

Conditioning

10 sprints
&
150 reps

50 push ups
50 burpees
50 sit ups

Second Match of the Day
3-2-2
OT

Hands-on drill-10m

Constant contact
Alternating takedowns w/hard cut

Technique will delivered by Mike Czarnecki (guest coach)
Skills & Drills
Michigan Wolverine System and Terminology

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3:00pm

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

Read Andy Hrovat's blog about "Approaching Training to become the Best"

Dynamic warm up-15m

5m-Jog
5m-Tumble
5m-Stretch

Prepare for Combat like you would before a Dual meet or Tournament. Pick who your opponent is before practice.

First Match of the Day
3-2-2

Drill & Spar

OYO Neutral
OYO Top
OYO Bottom
Situational "Live" wrestling

Conditioning

10 sprints
&
150 reps

50 push ups
50 burpees
50 sit ups

Second Match of the Day
3-2-2

Technique

Cradles

Inside
Outside
Crossface
Stud
Bullfrog

Easy in, Hard out
20m

Watch video to learn about “Easy in, Hard out” drill.

Let opponent “in” on leg attack
Fight for defense & counter offense
Leg attacks are rarely clean
Always a struggle
Alternate attacks

Countdowns
15, 14, 13, 12, etc...

Push ups
Squats

Demon Drill
10m

Watch video to learn about “Demon Drill”.

1pt- FHL
1pt- Bodylock
1pt- Rear standing
1pt- SL/HC/DL elevated

Next Competition...

Thunderwolves Open
Saturday, December 1st

HFC Van time is Friday, November 30 at 11am for this Overnight trip!

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3:00pm

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

Pre-Practice Speech

Welcome to Week 9 (of 10)
The most important person in the room is your training partner
Don’t be afraid to push your partners
Humble story

Pre-Combat #1
(3:25pm)

Dynamic warm ups-10m

Jog
Tumble
Stance and motion
Pummel
Handfight
Partner stretch

Quick drills from neutral-30m
2m
2 & 2’s
Match speed
Spar thru position

SL
DL lifts
Downblock & score
DL/HC w/Turk
Slide-by
Fireman carry
Underhook
Russian 2 on 1
Standing FHL
SL drives
SL extensions
Clearing Ties & score

Conditioning & Combat #1
(4:05pm)

Before Combat, 300 reps...

100 Burpees
100 Push ups
100 Sit ups

Remember your finish time!

College match
3-2-2 (x2)

Pre-Combat #2
(4:25pm)

Quick drills from Bottom (& Top)
2m
2 & 2’s
Match speed
Spar thru position

from belly w/cross wrist
from belly w/cross face
from belly w/near wrist
from belly w/tight waist
from belly w/half nelson
from belly w/chicken wing

Conditioning & Combat #2
(4:45pm)

Before Combat, 300 reps

100 Burpees
100 Push ups
100 Sit ups

Remember your finish time!

Top/Bottom/Out
Groups of 3
20s goes

10 push ups when you go out

Post-Combat
(4:55pm)

Big 10 Workout
Sprints

Next competition...

Saturday, December 1st
Thunderwolves Open

HFC Van time is Friday, November 30 at 11am
(Overnight trip)

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3:00pm

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

Pre-Practice Speech

Benefits of random drilling
Benefits of sparring (50-80% resistance)
80/20 rule

80% of drilling should be sparring (random)
20% of drilling should be light (blocked)

30 minutes total

6m-light drills
24m-sparring

Sparring Is Not Live Wrestling It Is Learning

"Sparring is an unstructured drill where athletes have the opportunity to execute technique against an opponent who is 'passive tough'.”

Sparring drill

This week's practice schedule

Monday- No practice
Tuesday- 3-4:30pm
Wednesday- 3-4:30pm
Thursday- 3-5pm
Friday- 3-5pm

***I have Parent-Teacher Conferences on Tuesday & Wednesday from 5-8pm, so practices will be short, sweet & intense.

Pre-Combat-48m
(3:35pm)

Dynamic warm ups & full body stretch-10m
Lead by Hunter Lajiness

Essential Drills-30m

6m of Light drills help warm up body (20%)
24m of sparring (80%)

OYO Neutral
OYO Top
OYO Bottom
Sparring

Spar thru the position (80%)
50-80% resistance.
Force a 2nd effort. Plan B, C etc...
Neutral position always begins w/hand fighting

Hard Drills-8m

Intensity^
Match Speed^
Conditioning^
Constant Hand fighting^

Hard drills should feel like & look like "Live" wrestling.

2m goes
1&1's
Zero separation
Constant contact

SL only
DL only
HC only
Mixed

I want to cover the following technique before Combat & Conditioning

Technique-15m
(4:25pm)

Modified 2-on-1

Very similar to Bunt grip series

Bunt grip w/ear on back of shoulder
Circle & pull

HC elbow pass
DL
SL
Arm drag
Underhook transition

Rules from Neutral

Circle trail leg
Shoot trail leg
Always think "defense first"
Offense first forces bad shots
Square vs Staggered stance
Double side & Single side
Know where your "strong box" is

Wrist tie
2-on-1

Elbow pass
Double leg

Wrist tie
2-on-1

A-frame
Snap down
1. Single leg
  1. Drag
2. Double leg
3. FHL

Never get sprawled on again!

Combat-15m
(4:40pm)

Demon Drill

1pt- FHL
1pt- Bodylock
1pt- Rear standing
1pt- SL/HC/DL elevated

Conditioning-7m

AMRAP
Sprints

Next Competition...

Olivet Duals
Saturday, November 17

HFC Van time is 6:15 am sharp!

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Whizzer Open-Volunteers

11/10/2018

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Hosting a tournament is a lot of work, but it's easy when everyone helps and does their part. The following is list of Tasks/Jobs that need to be assigned to an adult.

We can make any changes you want.

****
Gym set up is Saturday, November 10 at 8pm!

****
Whizzer Open
Sunday, November 11

Doors open at 8am
Weigh-ins begin at 9am

Wrestling will start at 10:30am

Head Table- Judy Lawrence

Duties:
TrackWrestling
Receipts
Collecting Entry Fees ($30)
Update Wall charts each round

Selling T-Shirts- Sharon Berry

Selling 15 T-shirts ($25

Hospitality Room- Mrs. Traice Sandzik

This room is for Coaches, HFC Wrestling Team/Family, and Officials

8:00am
Coffee, donuts

--------
Biggby Coffee
3389 Greenfield Rd
Dearborn, MI
48120

(313) 982-1100

500 oz coffee (50 cups)
**must be pre-ordered 24 hours in advance
Coffee cups, cream, sugar
$63.59

2 dozen donuts (anywhere)
-------

Noon
Pizza, pop, cookies, chips

Napkins, coffee cups, red solos cups, 2-litres, paper plates

-----
Jimmy John's
16201 Ford Rd
Dearborn, MI
48126

(313)982-9884

30 piece Sandwich platter (10 sandwiches)
Feeds about 15 people
$63.59

Must be ordered by Friday for pick up Sunday at 11am
-----

Pizza Place
18706 Ford Rd
Detroit, MI
48228

(313)336-4600

Opens at 11am

Microphone- Mr. Scott McCoy

Please make sure sound system is working. Scott McCoy has experience as a DJ and has the skill set.

National Anthem, announcing, warm up music

Door assistance- Mrs. Wendy McCoy

Rochelle Taylor, Athletic Director, will need help working the door of tournament. Spectator entry fees and concession stand.

Security-Chris Madera

We need someone to walk around and make sure everything is ok. Check bathrooms, locker rooms, balcony, hallways, keep spectators away from wrestling mat.

Also, empty garbage cans when full & replace with fresh bags

Ice bags & Water stations-Brad Speen

We need someone to monitor water stations & get ice bags for Athletic Trainer & injured athletes.

Leaders at each mat

Tyler Madera- mat 1
Samer Shebak- mat 2
Max Sandzik- mat 3

Leaders will make sure Table Workers are taken care of. We should have 3 high school kids at each mat (score clock, tapper, assistant)

Computer Help- Mr. Jim Speen?

Duties:
Computers/Monitors matside
Troubleshooting Internet problems
Computer skills

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Winter Term

11/9/2018

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Make sure you can attend CHAMPS on Tuesday’s from 1-3pm & practice 3-5pm everyday.

We travel on Friday’s & depart at 3:30pm during 2nd semester.

*****
Eligibility

Freshman must pass 12 credits 1st semester to be eligible 2nd semester & gpa 1.75+

Ask me about Intersession if you need to make up credits.

Sophomores must have gpa 2.0+

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November 8

11/8/2018

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3:00pm

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

TURN IN PROGRESS REPORTS TO ROCHELLE TAYLOR ASAP
***MANDATORY
***CHAMPS IS MANDATORY

Pre-Combat-3:35pm

Dynamic warm up & full body stretch-10m
Lead by Hunter Lajiness

OYO Neutral
OYO Top
OYO Bottom

I want to cover a few technical things before Combat & Conditioning

Technique

Bunt grip
Side step
Elbow pass
Hi C
1. Changeoff
2. Dump
3. Crackdown

Russian Pull
Side step
Hi C
1. Changeoff
2. Double
3. Crackdown
Sweep single

Change to Power single off DL defense

Use Russian Pull when opponent is thumb blocking (posting)

Demon Drill

1pt- FHL
1pt- Bodylock
1pt-Rear standing
1pt-SL/HC/DL elevated

Next Competition...

Saturday, November 10
8pm
Gym set up & Drill session

Sunday, November 11
Whizzer Open

0 Comments

November 5

11/5/2018

0 Comments

3:00pm

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

Pre-Practice Speech

How was conditioning at Adrian?
What worked? What did not work?
Competition exposes weakness
Continuous improvement on Individual Game plan
Team discipline
Team expectations
Athletics is a choice

Pre-Combat-40m
(3:25pm)

Dynamic warm ups & full body stretch=10m
Lead by Hunter Lajiness

Oklahoma Functional Drills-30m

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

Oklahoma Functional drills
https://www.youtube.com/shared?ci=hzrcO_OD7HM

Video is long, but will give you a better idea of what we are trying to accomplish.

Combat-25m
(4:05pm)

10m Grinder
30x30 Top

Post-Combat

AMRAP
"As many reps as possible"

3m

10 Push ups
10 Burpees
10 Sit ups

10 Wrestler lunges
10 Mountain climbers
10 Twisting sit ups

2m
Wrestlers choice...Pick 3 exercises

Next Competition...

Hosting a tournament is a lot of work, but it's easy when everyone helps and does their part.

Hospitality room- Tracie Sandzik
Microphone- Scott McCoy
Head Table- Judy lawrence
Table Scorers- High School kids, Tyler Madera (mat 1), Samer Shebak (mat 2), Max Sandzik (mat 3)

Whizzer Open at Henry Ford College
Sunday, November 11

Gym set up on Saturday night at 8pm!

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3:00pm

3:00pm

Next Competition...

3:00pm

Pre-Combat #1​(3:25pm)

Conditioning & Combat #1​(4:05pm)

Pre-Combat #2​(4:25pm)

Conditioning & Combat #2​(4:45pm)

Post-Combat​(4:55pm)

Next competition...

3:00pm

Pre-Combat-48m(3:35pm)

Technique-15m​(4:25pm)

Combat-15m(4:40pm)

Conditioning-7m

Next Competition...

Head Table- Judy Lawrence

Selling T-Shirts- Sharon Berry

Hospitality Room- Mrs. Traice Sandzik

Microphone- Mr. Scott McCoy

Door assistance- Mrs. Wendy McCoy

Security-Chris Madera

Ice bags & Water stations-Brad Speen

Leaders at each mat

Computer Help- Mr. Jim Speen?

3:00pm

Pre-Combat-3:35pm

Technique

Next Competition...

3:00pm

Pre-Combat-40m​(3:25pm)

Combat-25m​(4:05pm)

Post-Combat

Next Competition...

Coach MacKenzie

Archives

Categories

Pre-Combat #1
(3:25pm)

Conditioning & Combat #1
(4:05pm)

Pre-Combat #2
(4:25pm)

Conditioning & Combat #2
(4:45pm)

Post-Combat
(4:55pm)

Pre-Combat-48m
(3:35pm)

Technique-15m
(4:25pm)

Combat-15m
(4:40pm)

Pre-Combat-40m
(3:25pm)

Combat-25m
(4:05pm)