Training Routines

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Rule #1
Coach's Choice trumps everything. There will be times that we will break away from normal routines to address individual & team needs.

The schedule below is a rough outline of our weekly practice schedule during November/December/January.

​October will be focused on easing into physical conditioning and teaching our Hawks System of Wrestling (Matrix) and February will focus on short intense 1 hour practices.

Monday's​

1. Pre-Combat
   1. Pre-Practice Speech
   2. Dynamic Warm up
   3. Instruction- Address mistakes from that weekend's competition and fix things
   4. Drilling (Volume)
2. Combat- Matches, Shark tank, ride-outs
3. Post-Combat
   1. Conditioning
   2. Stretching
   3. High Repetition Focused drills (Volume)
   4. Chain Wrestling

Tuesday's

1. Pre-Combat
   1. Pre-Practice Speech
   2. Dynamic Warm-up
   3. Quick Drills (Intensity/Speed)
   4. Technique
2. Combat- Situations 30x30
3. Post-Combat
   1. Conditioning
   2. Stretching
   3. High Repetition drills (Volume)
   4. Chain Wrestling

Wednesday's

1. Pre-Combat
   1. OYO Warm up (10 minutes)
2. Combat
   1. Hawkster Circuit (48-60 minutes)
3. Post-Combat
   1. Develop Individual Game-plan
      1. #1 TD
      2. #1 Escape
      3. #1 Pin combinations
      4. Emergency 6-point TD
      5. Plan B

Thursday's

1. Pre-Combat
   1. Pre-Practice Speech
   2. Dynamic Warm up
   3. Quick Drills (Intensity/Speed)
   4. Technique
2. Combat- Situations 30x30
3. Post-Combat
   1. Conditioning
   2. Stretching
   3. High Repetition drills (Volume)
   4. Chain Wrestling

Friday's

1. HFC Van time is 3:30pm for overnight trips

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​Hawkster Circuit (Wednesday's)

Neutral- 3 minutes
1v2
1v3
1v4

Top- 2 minutes
1v2
1v3
1v4

Bottom- 2 minutes
1v2
1v3
1v4

2's replace 1's
3''s replace 2's
4's replace 3's

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​Situations 30x30

Neutral Position
30 positions with 30 second live goes

​Wrestler 1-offense
Wrestler 2-defense

1. Single Left
2. Single Right
3. Hi-C Left
4. Hi-C Right
5. Double Left
6. Double Right
7. Elevated SL Inside
8. ​Elevated SL Outside
9. ​Elevated SL Middle
10. Low Single Left
11. Low Single Right
12. SL from mat Left
13. SL from mat Right
14. SL Sprawled Left
15. SL Spraweld Right

-Alternate 

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Types of Drilling

OYO (on your own)
Blocked w/little resistance
Varied resistance
-Easy in, Hard out
-Hard in, Easy out
Situational
Progessions
​Combinations
Quck drills (speed)
​Essential drills (volume)
Problem solving drills
Around-the-world's
​Motion Match
​Chain Wrestling (sparring)

Reasons for drilling everyday

1. Warm up body 
2. Teach body movement skills & reactions
3. Muscle memory
4. Timing & conditioning

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​October (Combat minutes)

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 (x3)
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

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​February

OYO Warm ups
30 minutes Drilling 
30 minutes Combat
Individual attention to detail

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Tips

Top 4 takedowns in NCAA Championships

1. Single leg
2. Go Behind
3. Double leg
4. Hi-C

80-90% of drilling should be sparring because it gives a deeper understanding of technique and more fun.

Make serious attempts to attack within 15 seconds of whistle

Teaching others is the highest form of learning. Help your teammates.

Develop your own individual game-plan from every position

Remain extremely positive and focused on hard work & constant improvement

Take your training, nutrition, hygeine and rest seriously

Attend 100% of your classes & sit in front row

The wrestler who works the hardest & smartest deserves to win.

Be a student of the sport & continuously work to improve.

Championship Lifestyle

1. Wake up early 6am (same time every morning)
2. Breakfast 7am
3. Snack 9am
4. Lunch 11am
5. Snack 2pm
6. Practice 3pm
7. Dinner 6pm
8. Study
9. Sleep 10pm (same time every evening)

Examples