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 •

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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 •

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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 •

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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)

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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 •

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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 •

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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 •

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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