Category: Training Sessions

Training Session: Single Leg Finish and Live Situational Wrestling

12/4/2014

Jog
Team crawls
Calisthenics / tumbling
O.Y.O. Drilling

Technique 20-30 Minutes

Make sure we spend time getting to the far leg on the mat looking for cheap no reaction time takedowns.

Single leg pipe to navy
Single leg pipe it up to tripod
Single leg pipe it up to tripod transfer back inside
Single leg Williams cheap two
Single leg working for far leg on the mat
Single leg athlete finishes

Live Wrestling 10 minutes

Situational wrestling with focus on starters. They should have two partners rotating on them with offense and defense in each position. Positions should focus on single leg technique positions but coach can mix it up if he likes:

:20 sec go’s total of 30

Conditioning 7 Minutes

Motion based with partner near to mix in pummeling drills along the way

Total Practice Time Approx. 90 Minutes

Copyright © 2013 Kolat.com LLC

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Training Session: Defending Legs & Live Wrestling Bottom

12/4/2014

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Jog
Team crawls
Calisthenics / tumbling

Technique 20-30 Minutes

Swim out of leg in power half
Swim out of power half maintaining a high tripod
Foot fighting when in tripod
Capturing the foot on the mat with your foot
Clearing double boot getting both knees to one side

Live Wrestling 25 minutes

This will focus on the starters with two partners rotating in for various positions on top along with whistle starts to end each position. Time will be 2x’s :30 sec go in situation followed with 2x’s :20 straight start:

Leg in knees
Leg in flat
Leg in flat power half
Double boots knees
Double boots flat
Top man choice
Match

Conditioning 7 Minutes

They will do a second cardio session so conditioning will simply be explosive movements

Total Practice Time Approx. 90 Minutes

Copyright © 2013 Kolat.com LLC

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Training Session: Finishing the High-C/Double on Mat, Cutting to the Mat, & Live Wrestling

12/4/2014

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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: Finishing the High-C/Double on Mat, Cutting to the Mat, & Live Wrestling

Warm-Up 20 minutes

This will focus on tumbling for explosive power

Technique 40 Minutes

Splitting for the double leg
Running over the hip
Backing out of the crackdown to stop opponent from getting the corner
Cutting to the mat in stand-up

Running your feet away when you feel top man drop

Live Wrestling 30 minutes

Wrestling will happen in 3 man groups with each wrestler getting three attempts in each position for :30 secs. Feet go’s will happen in combative drill you should focus on breaking down his position and setting up shots. Breaks coaches discretion:

Feet: Shooting to crackdown opponent keeping you on outside
Feet: Shooting to crackdown 1 leg inside
Feet: Shooting to crackdown out of position at knee
Bottom: Standing top man locked
Bottom: Standing know hands locked
Bottom: Top man making drop to ankles

Conditioning 10 Minutes

Sprint for the time!!!!

Total Practice Time Approx. 90 Minutes

Copyright © 2013 Kolat.com LLC

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Training Session: Top Pressure Riding & Avoiding Hops

12/4/2014

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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:  Top Pressure Riding & Avoiding Hops

Session technique will focus on riding and keeping pressure along the shoulders and breaking opponent flat.  Also avoiding areas where opponents use pressure to elevate or hop across the body.

Live wrestling will be an O.Y.O. session today but they should be pushing themselves without coach’s instruction.  Coaching goals here are to get individuals to attempt to come out of comfort zones and open up.

Warm-Up 30 minutes

Looking for a lot of motion in the warm-up along with normal routine.