October 10

3:00pm

• Doors open
• Set up/mop mats
• Start warm ups by 3:25pm
• Practice is mandatory

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Pre-Practice​ Speech

"I know I will have succeeded as a coach, when HFC Wrestlers unselfishly make personal sacrifices for the TEAM"

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Dynamic Warm ups

• "Get your motor started"
• Independent

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Quick Drills-30m

• ​​Stab and Reach
• ​Protect tight waist hand
• ​Crazy hands
• Sit out
  • ​vs Hook
  • vs Flipper
  • vs Double hooks
  • Hip heist
• Underhook knee slide stand up
• Shadow wrestling-Bottom
• Maintain Base-Standing
• Base Building-Solo
• Base Building-Partner
• Wrists tied (2 on 1)
• Fighting underhooks
• Knee slide- Quadpod
• On feet, no hand control
• On feet, Lifted
• On feet, Getting 1-point
• Prevent leg ride
  • Extend
  • knees together
  • Shin throw
• vs Tight Waist
• vs Tulsa Ride
• vs Bar arm
• vs Chop
• vs Spiral
• vs Ankle

​

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Combat- 21m
3-2-2(x3)
Collegiate matches

​******
O.T.
1m Takedowns only
30s Top
​30s Bottom

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Sparring-15m

• 75% Resistance
• No explosive movements
• Pick different positions to start from
• Practice scrambling

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Conditioning

• Jump ropes
• Bear Crawls/Jogging
• Tabata Circuit
  • Push ups
  • Sit ups
  • Burpees
  • Planks
• Stance and Motion
• Buddy Carries
• Fireman Carries

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Words of Wisdom

Every time you stay out late, 
Every time you sleep in,
Every time you miss a workout,
Every time you give 99%
Every time you waste a day,
Every time you waste a second. 
You make it easier for me to beat you.

​Signed,
Your opponent