For a printable PDF version of this workout click: KOLAT PLANNER Prepping to Compete Workout
Prepping for Competition Workout
Preparation for competition. Practice should be brief and intense - under 1 hour. Weight cutting should be done a few hours after practice so you can relax and recover.
Warm-Up 20 minutes
Jog
Butt kicks
High knees
Skip
Shuffle inside
Shuffle outside
Jog backwards
Penetration step
Fundamental takedowns drill
Live Wrestling 18 minutes
3-3-3 periods 2 bouts 18min
Conditioning 5 minutes
Hand fighting
Warm-down 5 minutes
Shadow wrestling
Total Practice Time 48 minutes
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fyi Carry
your new arm drag series isn't showing up in the practice planner