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9 - Day Training Plan

by Cary Kolat

 

Key Points for the Cycle:

Plan is based on having nine days of available training time along with two days budgeted for rest.  This plan is best suited for end of year training and/or peaking athletes to perform taking into consideration weight cutting, recovery time, positional technique, short blast conditioning, and strength training routines.

This plan focuses on starters only so time adjustments would be needed if you plan to train more than one athlete per weight.

You can also adapt the plan for freestyle or summer training directly before a major competition substituting freestyle positional technique instead of folkstyle.

Plan Overview:

Day 1 

·       Session 1:

o   20 min warm-up

o   40 min strategy drilling feet (down by 1, 2, 3, etc.)

·       Session 2:

o   15 min game warm-up

o   15 min drilling OYO

o   30 min live wrestling a mix of scenarios on feet

o   1 mile sprint on track (4 quarter mile sprints)

Day 2

·       Session 1:

o   15 min game warm-up

o   15 min OYO drill

o   25 min bottom drill starters down (leg defense/top man dropping)

o   Live wrestling:  :20 sec go’s x30

·       Session 2:  Circuit lift/Spin bike cardio following

Day 3

·       Session 1:

o   20 min warm-up

o   Matches:  Scored by coaches and training partners, all athletes bring a singlet.

·       Session 2:

o   OYO own drill followed by a 15-minute stadium run.

Day 4

·       This is a day of rest and should include a 1-hour massage session or Yoga session 

Day 5

·       Session 1:

o   25 min warm-up

o   20 min top drill (on coaches, cuts, cross wrist, etc) 

o   Live top wrestling (starter on top for 10 min)

o   Circuit lift

·       Session 2:

o   30 min team game cardio

o   30 min cardio (bikes, run, etc)

Day 6

·       Session 1:

o   20 min game warm-up

o   20 min feet defense drill

o   Starter live wrestling:  :20 sec go’s x30

·       Session 2:

o   20 warm-up

o   20 min O.Y.O. drill

o   15 Cardio

Day 7

·       Session 1:

o   20 min warm-up

o   Matches:  Scored by coaches and training partners, all athletes bring a singlet.

·       Session 2:  Circuit lift/Starter spin bike cardio following

Day 8

·       This is a day of rest and should include a 1-hour massage session or Yoga.

Day 9 

·       Session 1:  Low impact on the body with short live wrestling and short conditioning go.

·       We are now in single session training with second workout at athlete’s discretion (cardio, second drill, weight cutting).

Day 10

·       Session 1: 

o   10 min O.Y.O. warm-up

o   10 min conditioning circuit 

o   Allow wrestlers another 10-15 drill O.Y.O. to get ready for live matches.

o   2 singlet match go’s

o   Goal is to simulate first round fatigue with conditioning coming at the start of practice.

·       We are now in single session training with second workout at athlete’s discretion (cardio, second drill, weight cutting).

Day 11

·       10 min warm-up followed by 20 min coach leading a drill.

·       Another day of single session training with second workout athlete’s discretion (cardio, second drill, weight cutting).

 ·     Day 1

Training Session:  

Session is a combative drill focused on starters. They are never to be out of session.  We will drill in blocks covering areas on feet when down by various points. 

Warm-Up 20 minutes

Tumbling

Sprinting

Stretching

Etc

Technique 40 Minutes

Drilling in 5-minute blocks with starters doing the work.  Training partners will put in defense for starters:

Using the back-out to set up second and third shot attempts

Using the rebuild to set-up a low level drop to attack legs

Limp arm single to stress what opponent will attempt if he has the lead

Using the rebuild to attack lateral drop

Giving up the leg to create some sort of scoring action

Multiple takedowns using the cut

Approximate Training time 60 minutes

Session 2

Training Session:

Live training session covering areas from the morning drill along with situational go’s.

Warm-Up 30 minutes:

15 minute game warm-up

15 minute O.Y.O. drilling

Live Wrestling 30 minutes:

This will be a mix of areas directed by staff when we are losing with various time amounts

Open go’s and situational go’s

Conditioning 10 minutes:

1 mile sprint (4x quarter mile sprints)

Approximate Training time 75 minutes

 

Day 2

Session 1 

Training Session: 

Session will focus on bottom covering defending legs as the focus then followed by live wrestling.

Warm-Up 30 minutes

15 minute team game

15 minutes O.Y.O. drilling

Technique 25 Minutes

Drilling will happen in sprint blocks covering defending legs:

Whistle starts on coach, all first move techniques

Keeping legs out coming up

Switch out

Granby out

Using the mat to Hip Heist

Double boots knees together out

Double boots Granby out

If being hipped then go with it

Live Wrestling 10 Minutes

Starter always down.  You must be willing to wrestle like there is only :20 sec. on the clock at all times.  Two partners always rotating in on starter:

If being hipped then go with it

:20 sec go’s x30 (break between coach determines)

Approximate Training time 75 minutes

Session 2

Training Session:

Circuit lift followed by starter cardio 30 minutes in length

Approximate Training time 60 minutes

 

Day 3

Session 1

Training Session: 

This session is about morning preparation before the event leading into first round bout.  Coaches should stress the importance of being ready more than opponents after a weigh-in and early round.

Warm-Up 20 minutes

Jog, tumble, sprint, stretch, etc

Live Wrestling 21 Minutes

Coaches and team members will referee matches.  Starters and non-starters should come ready to compete in singlets to create environment.  Each starter should get no less than 3 bouts in.

Approximate Training time 60 minutes

Session 2

Training Session:

This is an O.Y.O. drill to allow athletes to train in areas that mentally help them feel prepared.  Following drill athletes will preform a 15-20 min step workout.

Approximate Training time 75 minutes

 

Day 4

This is a day of rest and should include a 1-hour massage session.

 

 

Day 5

Session 1

Training Session: 

Session focus is top wrestling with team members focusing on core attacks along with what they do well.  Following the drill this will be starter focus when we get to the live wrestling.

Warm-Up 25 minutes

This follows a day off so warm-up should touch a little conditioning.

Jog, tumble, sprints, stretch

Technique 20 minutes

Drill is continuous covering the following areas (starter on top).  *Stress keeping opponent flat on every go

Riding skills in all areas

Cross wrist figure four leg

Cross wrist to elbow bunch walk to head

Cross wrist to arm bar

Cross wrist to Turk

Cut opponent to takedown (stress the aggressive attack)

Your own top stuff

Live Wrestling 10 Minutes

Starter remains on top entire go, if bottom man escapes he returns to the bottom:

1 min go’s x10 (breaks coaches discretion)

Conditioning

       Circuit lift directly following the mat

Approximate Training time 75 minutes

Session 2

Training Session:

This is a cardio session to allow team members to remove excess weight and have a little fun.

30 min team game

30 min cardio (bikes, run, etc)

Approximate Training time 60 minutes

 

 

Day 6

Session 1

Training Session: 

Session focus is feet defense with starter always in during live. 

Warm-Up 20 minutes

Team game

Technique 20 minutes

Coach should guide the drill the entire time covering core areas of defensive wrestling in the neutral position.

Live Wrestling 10 Minutes

Starter remains in the center with various partners rotating in on positions:

:20 sec go’s x30 (breaks coaches discretion)

Approximate Training time 60 minutes

Session 2 

Training Session:

This is a sprint drill.  Encourage wrestlers to expend all energy in this session creating good habits when exhausted.

Warm-Up 20 minutes

Jog, sprint, tumble, etc

Technique 20 minutes

O.Y.O. Drill

Finish session with 15 min cardio

Approximate Training time 60 minutes

 

Day 7 

Session 1

Training Session: 

This session is about morning preparation before the event leading into first round bout.  Coaches should stress the importance of being ready more than opponents after a weigh-in and early round.

Warm-Up 20 minutes

Jog, sprint, tumble, etc 

Live Wrestling 21 Minutes

Coaches and team members will referee matches.  Starters and non-starters should come ready to compete in singlets to create environment.  Each starter should get no less than 3 bouts in.

Approximate Training time 60 minutes

Session 2

Training Session: 

Circuit lift followed by 30 min team cardio to remove excess weight.

Approximate Training time 60 minutes

 

Day 8

This is a day of rest and should include a 1-hour massage session.

 

Day 9

Session 1

Training Session: 

Only a few days out from competition:  The goal is to keep athletes sharp, manage weight, maintain conditioning, and keep energy in room high.

Warm-Up 20 minutes

Team game

Technique/Live Wrestling 40 Minutes

You should always maintain a good stance, quick hands, quick feet, and getting to all the right places:

Low impact drilling feet mixed with a total of 3 minutes of hand fighting (no finish to save body)

1 min live go’s on feet x 4 (break between)

Low impact drilling top (bottom man should float)

Low impact drilling bottom (top man should float)

4 minutes live wrestling for each man on the bottom, this should be a mix of :10, :15, :20 and :30 starts

Conditioning 4 Minutes

Sprint and jog go’s around room on the coaches whistle to simulate match flurry.

Approximate Training time 60 minutes

 

Day 10

Session 1

Training Session: 

Two days out from competition: The goal is to keep athletes sharp, manage weight, maintain conditioning, and keep energy in room high.  This session is to simulate first round go at the event following a weigh-in.  Weight is coming down, so fatigue might appear sooner. They need to learn to wrestle under weigh cutting stress.

Warm-Up 10 minutes

O.Y.O.

Conditioning 10 minutes

Should be a circuit that requires 2 to 3 rotations at 5 different exercises.  Goal is to fatigue them before live matches to simulate weight-cutting affects first round.

Live Wrestling 15 Minutes

Each athlete should complete 2 matches in singlets.  (break between)

Approximate Training time 45-60 minutes

 

Day 11

Session 1

Training Session: 

One day out: Simply touch mat and allow athletes to manage weight.

Warm-Up 10 minutes

O.Y.O.

Technique 20 minutes

Short drill session on coach in fundamental areas

Approximate Training time 30-45 minutes

 

For a PDF version of this plan click here

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For a printable PDF version of this block click here

It can become very easy to get bogged down trying to watch every detail, of every match, of every athlete on your team. You can't fix it all and some things may or may not be bad habits.  Instead it simply may have been an error that just happened in that particular bout.

When I made my first World team, I was flown out to Colorado Springs and had my first meeting with the National Team Coach, Bruce Burnett. This meeting was for Bruce and I to get to know each other (I did not really like Bruce back then, but that is a different blog at a later time) and for him to give me some areas to work on before we started the World Team training cycles.

Like I said, I was not Bruce's biggest fan at the time, I had just made my first world team, so I'm feeling pretty good about myself, and the first thing he says to me is, "Kolat, you need to work on your front headlock."  This made me take a step back and to be honest it occurred to me that this guy knew nothing about me, so I disagree and replied "...that is my best position."

I'm sitting there staring at Bruce across the desk and I think he could tell that my ego and I were in defense mode, so he pulls out a sheet of paper that has my name at the top with a series of positions on it and stats.  Bruce had gathered up 20 bouts of me competing and watched the positions that continually came up in my bouts.  These positions appeared because of my style and where I forced guys to wrestle me.  They were habits that I had formed.

Here is where Bruce was right and I was wrong: I was judging myself on my front headlock performance against college level wrestlers.  I had just won the NCAA title and made the World Team and scored consistently from that position.  Bruce had my scoring percentage from a front headlock at about 30%-40%, which was much lower percentage than I thought.  He had watched 20 of my international matches, not college. I consistently scored with my front headlock at the college level, but not at the next level.  I had to sit back in my chair and put my ego in check from a man that I did not trust at this point.  I could not argue with the stats. He had done the research, it was in black and white and he was right. His recommendation that I put more time into my front headlock was dead on.

There was of course other positions that he showed me I needed to be more consistent, but what impressed me most was not his recommendations, it was his simple approach for finding this information.

Bruce counted fundamental positions:  singles, doubles, high-c's, front headlock attempts. He counted legitimate attempts and how many times you scored in that position to get his percentage.

Example:  Wrestler A shot 27 legitimate single legs and completed 7.

 

                           7 / 27 =  .259

                          .259 multiplied by 100 = 25.9% of completion

 

Now you and Wrestler A know exactly where he should spend time working (25% on the single is not the average he should have).

How this fit into Bruce's training camps and how he tailored to each individual was simple:  He would pull all the stats for the team members to get his average of how effective we were at gut wrenches, singles, leg laces, etc and plan the macro of the training camps around our weaker areas as a group. Then when you had your individual session, he had key areas for each guy based on that assessment.

How do you apply?

 

      Watch and count what you consider to be the important areas in all positions.

      Review every athlete on your team or just starters.

      Gather up the data and determine where you are weak when it comes to fundamental positions that continually show up in bouts.

      Pan the team training with focus on these areas.

      Review the data of each wrestler and inform them of where they need to improve as an individual. Show them the stats, in black and white.

 

Last, when you review video keep in mind athletes have different styles. They have positions that appear for some and don’t appear for others.  Not only can video analysis show you where your team or an individual needs to spend time, it can also show them what doesn’t work.

If Bruce had not explained to me why I needed to work on my front headlock, I may not have put the extra time in because I thought I was fine.   Many athletes like me aren’t just going to take your word for it.   A lot of wrestlers have that one position that has worked for them in the past and they continually go to it when it shows up in bouts or force the position to happen.  Maybe they had succeeded using that technique once or twice, but they lose the position more than they win.  As a coach, video assessment may be just the thing that allows them to realize I need to STOP using that technique, because I lose more than I win.  Prove it to them with black and white stats it worked for me.

 

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