User: KOLAT
1-1.5 hr Training Session: Warm-up will focus on bottom defense and basic skill positions allowing us to create space and earn our 1-point escape. The technical side will be defending legs with some simple foot fighting positions. Live wrestling will be sprint based with strategic go’s placed into duration bouts.
Warm-up 30 minutes
We will warm-up with drilling to start session. Once everyone is loose drilling should take on a high pace to get reps accomplished.
• Jog 5 min
• Stand & cut 10 reps (each man)
• Hip heist 10 reps (each man)
• Defend foot first attack 1.5 (each man)
• Defend knee first attack 1.5 (each man)
• Foot fight 1.5 (each man)
• Tripod Roll Through 1.5 (each man)
• Granby out of power half 1.5 (each man)
Live Wrestling
Duration go’s but designed to be controlled by coach to keep high pace sprint actions in the wrestling. Change actions to best fit your team and it’s current performance.
Go #1: Have 3 partners ready to train each go will be 3 minutes immediately going to next partner after 3 minute go. Cycle to be completed 3x’s:
• 1 min feet (no turn in :20 sec. cut him)
• :30 sec each man down (get out keep wrestling)
• 1 min feet (no turn in :20 sec. cut him)
Go #2: 7 min bout but coach will change strategy or positions during bout. Break between sprints is coach’s discretion below are examples change based on your team and performance:
• :45 sec feet score 0-0
• Break
• :15 sec referee position top up by 1 (each man)
• Break
• :30 sec feet score 0-0
• Break
• :20 sec in on your best shot 0-0 (each man)
• Break
• 1 min feet score 0-0
• Break
• :15 sec referee position bottom up by 1 (each man)
• Break
• :30 sec feet down by 1 (each man)
• Break
• :20 sec in on your best shot 0-0 (each man)
• Break
• :30 sec bottom down by 1 (each man)
• Break
• :25 sec feet time remaining get the last takedown!
Conditioning 3 minutes
3 min go’s line drill to get feet moving when tired. Put leader in front for minute and team must stay in stance and follow him. Break for :30 sec between each 1-minute go.
1-1.5 hr Training Session: Warm-up will focus on bottom defense and basic skill positions allowing us to create space and earn our 1-point escape. The technical side will be defending legs with some simple foot fighting positions. Live wrestling will be sprint based with strategic go’s placed into duration bouts.
Warm-up 30 minutes
We will warm-up with drilling to start session. Once everyone is loose drilling should take on a high pace to get reps accomplished.
• Jog 5 min
• Stand & cut 10 reps (each man)
• Hip heist 10 reps (each man)
• Defend foot first attack 1.5 (each man)
• Defend knee first attack 1.5 (each man)
• Foot fight 1.5 (each man)
• Tripod Roll Through 1.5 (each man)
• Granby out of power half 1.5 (each man)
Live Wrestling
Duration go’s but designed to be controlled by coach to keep high pace sprint actions in the wrestling. Change actions to best fit your team and it’s current performance.
Go #1: Have 3 partners ready to train each go will be 3 minutes immediately going to next partner after 3 minute go. Cycle to be completed 3x’s:
• 1 min feet (no turn in :20 sec. cut him)
• :30 sec each man down (get out keep wrestling)
• 1 min feet (no turn in :20 sec. cut him)
Go #2: 7 min bout but coach will change strategy or positions during bout. Break between sprints is coach’s discretion below are examples change based on your team and performance:
• :45 sec feet score 0-0
• Break
• :15 sec referee position top up by 1 (each man)
• Break
• :30 sec feet score 0-0
• Break
• :20 sec in on your best shot 0-0 (each man)
• Break
• 1 min feet score 0-0
• Break
• :15 sec referee position bottom up by 1 (each man)
• Break
• :30 sec feet down by 1 (each man)
• Break
• :20 sec in on your best shot 0-0 (each man)
• Break
• :30 sec bottom down by 1 (each man)
• Break
• :25 sec feet time remaining get the last takedown!
Conditioning 3 minutes
3 min go’s line drill to get feet moving when tired. Put leader in front for minute and team must stay in stance and follow him. Break for :30 sec between each 1-minute go.
| Bottom Defense/Live Sprint Go's |
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