October 7

3:00pm

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

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Pre-Practice Speech

1. Are you 100%?
2. Weight Management
3. Hawkster Duals
4. 6 hours inside Learning Lab (Building A)
5. 3 parts to a practice
   1. Pre-Combat
   2. Combat
   3. ​Post-Combat

​“Go to practice for someone else. It’s not always about you”

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Pre-Combat- 60 minutes

Dynamic Warm ups

• 3m-jogging
  
• 3m-tumbling
  
• 3m-1pt takedowns
  
• 3m-tilts
  
• ​3m-stance & mothion
  

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Takedowns

• 45 minutes OTC
• High Volume
• ​High Repetitions
• Random drilling
• Combo drilling
• Scripted drilling

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​Random drilling is KING! No particular sequence or order AND varied resistance. Learn how to flow. This is how Russian’s drill.

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Combo's- Think like a boxer
​#1, #2, #1

Ex.
Single leg to Hi-C to Single leg

Snap down to Double leg to Snap Down
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Scripted

1. Single
2. Double
3. Hi-C
4. Fireman
5. Slide-by
   
6. ​Snap down

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Combat- 18 minutes

High School match
​2-2-2(x3)
​Do you notice a pattern?

• Minutes for "Live" wrestling will increase daily
• Headgear is mandatory
• Mouthguard is mandatory (if braces)
• 100% effort & intensity

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Post-Combat- 10 minutes

​Conditioning-10 minutes

• Jog/Bear walk
• Buddy carry’s
• Baby carry’s
• Fireman carry’s
• ​Buddy squats
• ​Buddy bear walks
• Leg throws

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Cool down- 5 minutes

• Slow static stretch as a TEAM
  

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