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Live Wrestling Training Session:  Situational Wrestling

12/5/2014

1 Comment

 
For PDF version click here

(Training plans are posted with videos to follow.  If the video typically is not linked to the training plan within 1-2 weeks after the posting date then possibly on that day it was not filmed.) 

Live Wrestling Training Session:  Situational Wrestling 

Live wrestling session consisting of situational wrestling and timed duration go’s.  Goal of the training session is to wrestle out and into high % scoring areas.  Build conditioning base to end the training session.

(Athletes should have 3 man groups picked prior to live wrestling)

Warm-Up 40 minutes

Introduce riding skills into the warm-up using knees, feet, and single leg pick-up to fatigue opponents.

  • Running, tumbling, partner stretching
  • Snap and spin drill partner on knees 30 rep each man
  • Down block and spin
  • Easy in reps all fundamental takedowns (to the finish)
  • Hard fought 20 reps each man all fundamental takedowns (to a turn)
  • Hand fight go :30 sec rest between all:  1 min, :45 sec, :30 sec, 15 sec
  • 30 stand-ups on wall
  • Down back sprints 4
  • Break
 
Live Wrestling 35-40 minutes

3 Man Groups Mat

Coaches should not let wrestlers lay around, if top man is not working for a turn he should cut to score, don’t let them get lazy.

  • Top – bottom – out, 1 min go’s (15 min total)
  • Break
3 Man Groups Feet

Hitting all fundamental areas on feet along some out of the box positions:  high-c, single leg (standing, on mat), double leg, front headlock (standing, on mat), low single, down by 1, down by 2

  • Offense – defense – out, :30 sec go’s (20 min total)
Conditioning Drilling 10 minutes

  • 3 min carry hell each man
  • ¼ mile sprint
 

Total Practice Time Approx. 90 Minutes

For PDF version click here

 Copyright © 2013 Kolat.com LLC

1 Comment

Training Session:  Granby Roll, Russian 2 on 1, and Live Wrestling

12/4/2014

0 Comments

 
For PDF version click here

(Training plans are posted with videos to follow.  If the video typically is not linked to the training plan within 1-2 weeks after the posting date then possibly on that day it was not filmed.) 



Training Session:  Granby Roll, Russian 2 on 1, and Live Wrestling

Session is designed to get athletes understanding the correct place to find a Granby when in the bottom position.  The Russian tie is again focused on finding the ankle pick along with some variety.

Warm-Up 40 minutes

Defending legs skills and hustling out of the crab ride when pulled into the position:

  • Jog, tumble, partner stretches
  • Granby starts
  • Granby top man releases and follows find your hip heist or stand-up
  • Standing Granby
  • Granby when opponent puts leg in
Live Wrestling 16 minutes

You will need two partners changing half way through the live wrestling:

  • 8 X’s - :30 sec bottom each man, followed by 1 minute on feet (switch to new partner halfway)
  •  The bottom wrestling should be guided by coach in a variety of situational positions
Technique 20-30 Minutes

This follows live wrestling so athletes should be battling for position on this drill to extend conditioning:

  • Work on capturing and controlling the arm
  • Russian 2 on 1 to ankle pick
  • Russian 2 on 1 to double leg when opponent post on head
  • Russian 2 on 1 to whatever you like
 Conditioning 10 Minutes

Holding abs every minute the position should change between:  Plank, Side Plank

Total Practice Time Approx. 90 Minutes


For PDF version click here

 Copyright © 2013 Kolat.com LLC

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Training Session:  Chest to Chest & 2 on 1 Merkel

12/4/2014

0 Comments

 
For PDF version click here

(Training plans are posted with videos to follow.  If the video typically is not linked to the training plan within 1-2 weeks after the posting date then possibly on that day it was not filmed.) 

Training Session:  Chest to Chest Positions, Finding Offense, Being Comfortable & 2 on 1 Merkel

Session is about wrestlers finding offense in the chest-to-chest position that is best for them along with being comfortable in the position without offense.  Bring in 2 on 1 Merkel to be incorporated during technique phase of session. 

Warm-Up 30 minutes

Warm-up will focus on counter offense on feet along with riding skills: 

  • Jog, tumble, partner stretches
  • Position drills:  No hands, hands, etc
  • Snap and spin drill partner on knees
  • Down block spin
  • Re-shot
  • Returns 15 each man
  • Bring bottom man to single before he gets to feet 15 each man
Drilling 20 minutes

  • O.Y.O. you should be hustling getting time in on your stuff and areas you want to be in
  • Let them incorporate the 2 on 1 Merkel here
Technique 40 Minutes

This will not be a rapid pace most athletes are not comfortable here so give them time to work:

  • Lateral drop using fall back stressing the hips
  •  Lateral drop from opponents pressure
  • Lateral drop from overhook fighting for position
  • Lateral drop inside trip from overhook side
  • Lateral drop inside trip from the underhook side
  • Twisting out of chest to chest, controlling wrist, jacking up the underhook to clear out
Cool Down 15 minutes

Weight control cool down with athletes rotating on bikes, jump ropes, and kettle bells. 

Total Practice Time Approx. 90 Minutes

For PDF version click here

Copyright © 2013 Kolat.com LLC

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Training Session:  Live Wrestling Top Man Focus

12/4/2014

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For PDF version click here

Training Session:  Live Wrestling Top Man Focus

This session is strictly about getting live wrestling accomplished along with a conditioning blast at the end. 

Warm-Up 30 minutes

  • O.Y.O warm-up to prepare for live wrestling

Live Wrestling 25-30 Minutes


We will add top man focus during the live wrestling to start with working our way into matches.  Know the strategy and leave yourself time to cut for the TD in this situation:

  • :45 sec go – 10 go’s on top for each man (top man is down by 1, work for the turn, be aware of the time, make the decision to cut for the TD if you can’t turn)
  • 1 match with OT

Conditioning 10 Minutes


Motion and stance session:  You are always in your stance with coach mixing in shots, sprawls, quick feet, etc.

Cool Down 10 minutes

Weight control cool down with athletes rotating on bikes, jump ropes, and kettle bells.

Total Practice Time Approx. 70-80 Minutes

Copyright © 2013 Kolat.com LLC

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Training Session:  Preparation and Ankle Picks

12/4/2014

0 Comments

 
For PDF version click here

(Training plans are posted with videos to follow.  If the video typically is not linked to the training plan within 1-2 weeks after the posting date then possibly on that day it was not filmed.) 

Training Session:  Preparation and Ankle Picks

This is a drilling session ending with team members drilling O.Y.O.  Use the Mcllravy and Marianetti match to hammer home points on preparation.  Second video will be used to once again stress wrestlers changing levels and attacking all opportunities. This is my test.

Teaching Video

Lincoln Mcllravy vs. Steve Marianetti 1995 NCAA Finals

Elbrus Tedeev Pick

Warm-Up 40 minutes

Warm-up will focus on clearing legs but this warm-up should resemble a combative drill.  Get some conditioning out of this along with stressing first round matches:

  • Jog
  • Team crawls
  • Calisthenics / tumbling
  • Clearing out of legs for all positions



Technique 20-30 Minutes


We have already covered the ankle pick multiple times should be considered in all areas:

  • Ankle pick from open
  • Ankle pick from elbows
  • Ankle pick from collar tie
  •  Ankle pick from Russian 2 on 1
  • Ankle pick from front headlock



Drilling 20 or more minutes


  • O.Y.O.



Total Practice Time Approx. 90 Minutes


Copyright © 2013 Kolat.com LLC

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