USER:  KOLAT
Style:  Collegiate
 
Warm-Up 20 minutes

• Plyo’s 2 Rounds:
  • Plyo Push-up 20
  • Box Jump 10
  • Lateral Box Jump 30
  • Plyo Lunge 20
  • Traveling Push-Up Over Ball 20
  • Pike Jump 20
  • Plank 2 Minute Hold / 1 Minute L Site
• Stretching

 
Technique Bottom 40 Minutes

• Clearing tight waist to heist and stand-up
• Clearing wrist ride to heist and stand-up
• Clearing 2 on 1 to heist and stand-up
• 50 explosive stands each man

 
Conditioning:

• 100 Bar push-ups
• 100 Flutter kicks using 1, 2, 3, = 1 count
• 100 KB Swings

 
Total Practice Time Approx. 75 Minutes
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USER:  KOLAT
Style:  Freestyle
 
Warm-Up 20 minutes

• Tumble / Stretching
• Line Drill

 
Live Situational Wrestling 20 Minutes
 
Feet Defense:
 
:20 sec go with equal rest, repeat each situation 4x’s

• Mid Gut
• Lace both knees attacked
• Low Gut
• 1 Knee
• Mid Gut
• Tripod

 
Live Matches:

• 2 matches

 
Total Practice Time Approx. 60 Minutes
Copyright © 2018 Kolat.com LLC

USER:  KOLAT
Style:  Collegiate

Training Session:  Single Leg – Clearing Ties Session
 
Warm-Up 20 minutes
 

• Tumble / Stretching
• Line Drill

 
Technique 40 Minutes
 
Using all the below clears to score with Single Leg:  Finish High, Set the hands on high, run the pipe, knee to hole:
 

• Clearing two handed post
• Clearing front head lock (can peek here)
• Clearing collar with pass
• Clearing underhook with elbow down

 
Conditioning:
 

• 200 push-ups
• 200 sit-ups
• 100 KB Swings

 
Total Practice Time Approx. 75 Minutes
Copyright © 2018 Kolat.com LLC

USER:  KOLAT
Style:  Collegiate

​Training Session:  Clearing Ties, Hi-C, Crackdown, Running Low on Hi-C
 
Warm-Up 20 minutes
 

• Plyo’s
• Partner Stretching

 
Technique 40 Minutes
 
Using all the below clears to score with:  High Crotch, Crackdown, Running Low on High Crotch, and Running the Pipe on High Crotch:
 

• Clearing Collar going inside
• Clearing Russian Tie with Wrist
• Clearing Wrist
• Snapping against a 1 arm post

 
 
Conditioning Session
 
Small Loop
 
 
Total Practice Time Approx. 75 Minutes
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USER:  KOLAT
Style:  Freestyle

​Training Session:  Freestyle Live Session
 
Warm-Up 20 minutes

• OYO

 
Live Situational Wrestling 20 Minutes
 
Feet Defense:
 
:20 sec go with equal rest, repeat each situation 4x’s

• Deep High-C
• Single on mat (no corner)
• Crackdown
• Front Headlock
• Seatbelt on knees
• Outside position on Single Leg (almost a tripod)
• Double Overs

 
Live Matches:

• 2 matches

 
Conditioning Session
 
8:00pm Sprint session for a total of 3 miles

• Mile 1 warm-up at a speed of 7 mph & 8 mph
• Mile 2:
  • 1st quarter 7 mph
  • 2nd quarter 8 mph
  • 3rd quarter 9 mph
  • 4th quarter 10 mph
• Mile 3:
  • 1st quarter catching breath working through a walking pace
  • 2nd quarter 8 mph
  • 3rd quarter 9 mph
  • 4th quarter as much as you can handle

 
Total Practice Time Approx. 60 Minutes
Copyright © 2018 Kolat.com LLC

User: KOLAT
​Style:  Freestyle

Training Session:  Freestyle General Drill Session
 
Warm-Up 20 minutes

• Footwork:  Shadow, speed ladder, line drill
• Partner Stretching

 
Technique / Spar Drilling 40 Minutes
 
Feet Defense:

• Clearing underhook’s to score
• Clearing Seatbelt to score
• Defending deep high crotch (avoid being over the top)

 
Feet Offense:

• Spar with shots attacked to turn

 
New Technique

• Arm throw from clearing collar with wrist control

 
Total Practice Time Approx. 60 Minutes
Copyright © 2018 Kolat.com LLC

User: KOLAT
​Style:  Collegiate 
 
Warm-Up 20 minutes

• Play wrestling mixed with sprints occasionally
• Sumo drill:  first guy to get 8, 6, 4 push-outs or snaps to the mat

 
Technique 20 Minutes
 
This is not new looking to get solid reps working around our opponent to a turn.  All spins come from a fake and pull to the mat:

• 10x’s Spin from double triceps and turn
• 10x’s Spin from front headlock and turn
• 10x’s Spin by chasing one side and changing direction and turn

 
Chain Drilling 30 minutes
 
Chain drilling will be done in 4-minute blocks forcing athletes to hit 3, 4, and 5 attacks before a score.  Much of the focus should be in clearing out from under opponent when our first and second attempts don’t work.  Rebuild, gain the tie, and shoot again.
 
Coaches determine the chain wrestling scenarios.
 
Cool Down 10 minutes

• 20x’s Fight against tight waist to hip heist

 
 
Total Practice Time Approx. 90 Minutes
Copyright © 2018 Kolat.com LLC

User Name:  KOLAT
Wrestling Style:  Collegiate

Approx. Warm-Up Time:  20 min

Hit the lungs during warm-up:

• Line Drill Motion
• Shadow Wrestling Motion
• Stretching included

Approx. Technique/Drilling Time:  20 min

Technique/Drilling Design:  Drilling will float through tie-up positions until you establish control of the set-up.  This is not new don't spend more than 20 minutes here:

• Finding the post from the collar tie
• Finding the post from the post from the reach
• Finding the post from the snap against the collar tie
• Using the underhook and front headlock in combination with each other
• Using the Russian 2 on 1 to find a second tie and score

Technique/Drilling Time:  20-30 min​

Too much time spent giving up underhook and fighting out of it.  First part of this drill is all about clearing the hook not scoring so we get reps.  Toward the end of this segment move into clearing and scoring:

• Wing down against underhook and score
• Palm to the ceiling clear
• Clear with a wizzer bump
• Some time just keeping the underhook out

Approx. Conditioning Time:  10

• 25 hip heist off the wall (bad ones don't count)
• 25 stand-ups off wall pumping feet at the top (bad ones don't count)

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Continue with top game but finding turns from the wrist and claw ride.  We need bonus point wins in order to win close duals.  Live wrestling will focus wrestlers mindset for this situation.
 
USER:  KOLAT
Style:  Collegiate
​
Warm-Up 15-20 minutes

• Dodge Ball

Top Drill 30 Minutes

Claw Rider to wrist techniques:

• wrist to bow
• wrist to arm on back bow
• leg change to bow
• wrist to double boots half
• 10x wrist to any turn you want each man

Live Wrestling 20-30 Minutes

Top:  Group of 3 with focus on the starter 2x's through:

• 3x - 1 min go
• 3x - :45 sec go
• 3x - :30 sec go

Feet:  Group of 3 with starter in the entire time.  Focus is holding your lead to keep the bonus point win (crowd mat space)

• 6x - 1 min go with new man in each minute

Conditioning 15 Mintues

• Circuit Lift

Total Practice Time Approx. 90 Minutes

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Session focus is to get wrestlers creating more level change, direction change, and motion in the neutral position.  Drilling will happen in short 3-4 minute blocks and incorporate yoga stretching between drills briefly during the entire session. 
 
USER:  KOLAT
Style:  Collegiate
​
Warm-Up 5 minutes

• Jog

Drill 40-50 Minutes

When you feel wrestlers need a break incorporate the yoga stretching:

• Forcing Collar Tie to Elbow Pass
• Defense Drill (when being aggressive things happen)
• Elbow Pass to Low Ankle
• Defense Drill (when being aggressive things happen)
• Elbow Pass Front Headlock to Motion
• Defense Drill (when being aggressive things happen)
• ​Getting Inside on Collar Tie
• Defense Drill (when being aggressive things happen)
• Getting Inside on Collar Tie Directly to Shot
• Defense Drill (when being aggressive things happen)
• Ripping Collar Tie to Bent Leg Turk
• Using Russian Tie to Get Head Down

 
Total Practice Time Approx. 70 Minutes

Copyright © 2017 Kolat.com LLC

Want to be updated when a new plan has been posted simply send a text message to 33222 with the keyword "PLANS" and you will be the first to know when a new practice has been added!
Training Session: Arm Drags – High Rep Bottom Work – Live Bottom Wrestling
 
USER:  Kiley
Style:  Collegiate
​
Warm-Up 25 minutes

• Jog
• Tumble
• Work into drill 

Drill 20 Minutes

• Stalk and cut off mat to shots
• Stalk opponents snap trail into shots
• Stalk opponent puts you into front headlock wait for the drop

Technique  25 Minutes

• Head and Hands down blocks
• Block to re-shots

Live Wrestling 12 Mintues

• Starter stays in middle with new man in every 2 minutes for a total of 12 minutes

High Intensity Drill / Conditioning

• Starter will do 3 miles on airdyne bike (should be done in no more than 7 for big guys and 8 for little guys)
• Drill the following after bike:
  • Stalk to shot and finish
  • Stalk down block re-shot
  • Stalk down block to spin
  • Stalk pulled into front headlock peek or spin 

 
Total Practice Time Approx. 90 Minutes

Copyright © 2017 Kolat.com LLC

Training Session: Arm Drags – High Rep Bottom Work – Live Bottom Wrestling
 
Warm-Up 25 minutes

• 2 min jog
• Explosive tumbling and stretching between
• Arm Drag to single leg, high crotch, and double
• Arm Drag wrestling off hip to all shots
• Reverse Wrist Arm Drag to slide bye

 
Technique 40 Minutes
 
This is a high rep session on bottom occasionally using whistle starts if intensity drops:

• Stand-Up to overhook
• Tripod Stand-Up
• Tripod top man throws leg in get to feet
• Leg in make top man uncomfortable
• Pulled into crab ride hop out or catch head

Live Wrestling 20 Minutes
 
Top bottom wrestling but add in occasional feet wrestling (3 man groups):

• 2 min rotation each man (top, bottom, out)
• 1.5 min rotation
• 1 min rotation
• :30 sec rotation
• Coaches discretion if they go longer

 
Conditioning 10 Minutes

• Line drills with leader
• Whistle starts on the wall stand-ups and heist

 
 
Total Practice Time Approx. 90 Minutes

Copyright © 2017 Kolat.com LLC

​USER:  KOLAT
Style:  Collegiate
 
Warm-Up 30 minutes

(Video of what we will cover for the warm-up overall)

• 5 min jog with stretching worked between single leg skill work
• Single Leg running the pipe to foot sweep
• Single Leg no pause when leg is up (correction of drill)
• Single Leg opponent's leg caught on outside set hands
• Setting Hands and climbing the leg (correction of drill)

 
 
Technique 40 Minutes
 
Getting through the hole:

• Heist and Double to avoid scramble
• In the Hole Heist and Double (correction of drill)
• Low Single in Hole get Weight to Shoulder
• Low Single Shoulder position example
• Low Single Opponent Captures Ankle

 
Live Wrestling 15-20 Minutes

• Situational wrestling through all areas covering in the hole (:15 & :20 sec go's)

 
Conditioning 10-15 Minutes

With a partner:

• Explode partner of back 30x
• Scuba gear stand-up 15x
• 15 Hip Heist
• 15 Stand-Ups

 
 
Total Practice Time Approx. 70 Minutes
Copyright © 2017 Kolat.com LLC
​

USER:  KOLAT
Style:  Collegiate
 
Warm-Up 30 minutes

• 5 min jog then directly into defensive warm-up drill
• Defend Single al areas
• Defend High Crotch all areas
• Defend Double all areas
• Defend the spin

 
 
Technique 20 Minutes
 
Defending legs leading into hand clears:

• Make top man uncomfortable as soon as it comes in and get ahead of it
• Sit to hip and clear to heist or scramble
• Clearing hands all areas and out

 
Live Wrestling 20-30 Minutes

• Groups of 3 rotations top and bottom coaches discretion
• Match with OT

 
Conditioning 10 Minutes

• Core work

 
 
Total Practice Time Approx. 70 Minutes
Copyright © 2017 Kolat.com LLC
​

USER:  KOLAT
Style:  Collegiate
 
Warm-Up 20 minutes

• Jog
• Tumbling with focus on the big explosions (Handspring, Back Flip, etc)

 
Technique 20 Minutes
 
Clearing hands from the bottom

• On knees clear 2 on 1 work up
• On stomach clear 2 on 1 work up
• Clear from tilt back to base work up
• Clear 1 on1 when opponent is trying to get arm on back work up

 
Live Wrestling 20-30 Minutes
 
OYO Live
 
 
Total Practice Time Approx. 70 Minutes
Copyright © 2017 Kolat.com LLC

USER:  KOLAT
​Style:  Collegiate
 
Session focus is getting wrestlers to attack ties with emphasis on motion, direction change, and level change.
 
Warm-Up 20 minutes
 
Looking for a lot of motion in the warm-up along with normal routine.

• Jog
• Line Drill
• Circle Chase Drill
• Small Circle Drill
• Circle Shadow Drill

 
Technique 60 Minutes
 
150 level changes, 300 direction changes, and motion up

• Single Leg
  • Shelf-up
  • Knee to hole
  • Limp arm / limp arm chase
• High Crotch
  • Pipe finish
  • Crackdown:  split double, foot hook
• Double
  • Basic
  • Over the head finish
  • High Crotch or Single

 
Cool Down 5 Minutes

• .5 mile

 
Total Practice Time Approx. 90 Minutes
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User:  KOLAT
Style:  Collegiate

Training Session:  Hand Fighting, Fighting off Back, Conditioning
 
Session technique will focus on adding double boots to half as well as review turns already in place.
 
Warm-Up 20 minutes

• Tree Climbing
• Stretching

 
Technique 45 Minutes
 
Bottom wrestler should be giving a feel that forces top man to work into turns (don’t be a dead fish).

• Double Boots (new)
• Cradle Ride to near/far side cradle
• Bar with knee under shoulder
• Tilt (choice)

 
Conditioning Drill 15-20 Minutes
 
50 outs coaches’ choice:  stand-up, heist, clearing wrist, etc
 
 
Total Practice Time Approx. 90 Minutes
Copyright © 2017 Kolat.com LLC

USER:  KOLAT
Style:  Collegiate
​
Training Session:  Hand Fighting, Fighting off Back, Conditioning
 
Session technique will focus on not giving up the fall in various pinning combination and giving wrestlers a strategy of what to do with hands.
 
Warm-Up 20 minutes
 
Game
 
Technique 30 Minutes
 
Defending the:

• Cement job
• Cement job to double grapevine
• Chest to Chest
• North South position
• Nearside Cradle
• Far-side Cradle

 
Live Wrestling 30 minutes
 
We will do countdown and count-up hand fighting followed with athletes going live to defending giving up the fall.  These go’s are coach’s discretion when determining length:
 
Example:

• 1 min fight, 1 min rest
• :45 sec fight, :45 sec rest
• :30 sec fight, :30 sec rest
• :15 sec fight, :15 sec rest
• Live alternating positions for athletes probably: 10, :15, and :20 sec go’s
• Repeat but working up in time the next rounds

 
Conditioning 10 Minutes

• Pacer sprints following live

 
Total Practice Time Approx. 90 Minutes
Copyright © 2017 Kolat.com LLC
​

User:  KOLAT
​Style:  Collegiate 

Training Session:  Top Pressure Riding, Bars, Cradle, Live Wrestling
 
Session technique will focus on riding, keeping pressure, bars, and cradle.  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.
 
Warm-Up 20 minutes
 
Looking for a lot of motion in the warm-up along with normal routine.

• Jog, tumble, stretch
• Riding skills positions
  • Standing returns:  lift, single-leg, high-c

 
Technique 30 Minutes
 
Top Turns

• Whistle start to bar on back:  normal bar, push across
• Whistle start to tilt
• Introduction to cradle ride and far side cradle

 
Live Wrestling 12 minutes

• Down for 6 minutes and on top for 6 minutes

 
Conditioning 10 Minutes

• O.Y.O

 
Total Practice Time Approx. 90 Minutes
Copyright © 2017 Kolat.com LLC

​

User Name:  KOLAT
Wrestling Style:  Collegiate

Session Goal:  Conditioning and Bottom Clears

Conditioning Design:  

• Run to stadium
• 50 push-ups, 50 sit-ups, 30 jump squats
• 6 buddy carries each man (197-hwt 4 buddy carries)
• 15 sprints up each man (197 – hwt 12 sprints)
• Run back to room and finish with bottom skills

 
 
Technique/Drilling Design:  Clearing wrist to stand-up and heist

• 20x Clearing 2 on 1 when on belly capturing hand control to either hip heist or stand-up
• 20x Clearing hands when wrist is tied up in base, capture hand control to either hip heist or stand-up
  
  
  

Copyright © 2017 Kolat.com LLC
 
Total Practice Time Approx. 60-70 Minutes
Copyright © 2017 Kolat.com LLC
​

User Name:  KOLAT
Wrestling Style:  Collegiate

Session Goal:  Scoring when opponent has standing front headlock, arm bar, arm on back arm bar.

Approx. Warm-Up Time:  20 min

Warm-Up Design:  Game

• Slap Back

Approx. Technique/Drilling Time:  40 min

Technique/Drilling Design:  Scoring from our opponents front headlock to turn bars.

• Peek into high-c (big back)
• Swing into single

Takedowns Used in Drill:  

• Arm bar (various finishes)
• Arm on back bar setting with knee (various finishes)

Approx. Conditioning Time:  15 min

Conditioning Design:  

• Hand fighting for specific ties mixed with a sprint
  
  
  

Copyright © 2017 Kolat.com LLC
 
Total Practice Time Approx. 60 Minutes
Copyright © 2017 Kolat.com LLC

User Name:  KOLAT
Wrestling Style:  Collegiate

Session Goal:  Stand-Up and Hip Heist

Approx. Warm-Up Time:  20 min

Warm-Up Design:  

• Jog
• Tumbling (very explosive)

Approx. Technique/Drilling Time:  40 min

Technique/Drilling Design:  Stand-up & Hip Heist Focus


 (groups of 3 for this to increase reps)

• Base Holding Drill
• Capturing hands and getting to your feet with staggered stance (CUT TO THE MAT)
• Capturing hands and hip heisting

Note:  partners should be continually increasing the pressure as the drill continues
Reversals Used in Drill:  

• Always looking for spin from the heist (continuous wrestling)

 

Approx. Conditioning Time:  15 min

Conditioning Design:  OYO

Copyright © 2017 Kolat.com LLC
 
Total Practice Time Approx. 60 Minutes
Copyright © 2017 Kolat.com LLC
​

User Name:  KOLAT
Wrestling Style:  Collegiate

Session Goal:  Motion on our feet and scoring from opponents collar tie & 2 on 1.

Approx. Warm-Up Time:  20 min

Warm-Up Design:  Focus on motion drills with stretching between.

• Leader follows
• Jumps
• Crazy legs

Approx. Technique/Drilling Time:  40 min

Technique/Drilling Design:  Scoring from our opponents tie


Collar Tie (groups of 3 for this to increase reps)

• Elbow control with heavy club
• Elbow pass

Russian 2 on 1

• Attack wrist to head inside
• Passing using triceps to inside

Takedowns Used in Drill:   

• Double to Turk
• High-C to figure four
• Single leg lift to arm on back bar
• Single leg run the pipe to navy/cradle

Copyright © 2017 Kolat.com LLC
 
Total Practice Time Approx. 60 Minutes
Copyright © 2017 Kolat.com LLC

User Name:  PHS_Wrestling
Coaching Background (level, year exp., etc.):  HS 8-yr varsity head coach, collegiate all-american
Training Level:  High School
Wrestling Style:  Collegiate
​
Session Goal:  Early Season Underhooks

Approx. Warm-Up Time:  20 min

Warm-Up Design:  

• Jogging 
• Tumbling 
• Arm Circles 
• Partner arm stretches 
• Neck bridges 
• Stretching 
• 3 basic shots, 5 each, both sides

Approx. Technique/Drilling Time:  60 min

Technique/Drilling Design:  how to get to, attacks, finishes

• Lineman Drill, snap, uppercut to UNDERHOOK
• Fake, snap, uppercut to UNDERHOOK
  • Hi-Crotch (opponent has near leg lead)
  • Far Knee Blast (opponent has far leg lead) 3.
• Snap to Front Headlock w/ hook (opponent has nose over toes)
  • Cowboy Quick Flip
  • Release hook on the way down
  • Front Headlock Series

Clips Used:

• Getting into a Hook
• Handfighting Using the Fake to bring head down
• Underhook High Crotch
• Underhook Knee Pick
• Front Headlock Mat Finish Underhook Capture
• ​Front Headlock Cement Job

Approx. Live Wrestling:  20 min

Live Wrestling Design:  30 seconds go's, situations, or match

Approx. Conditioning Time:  10 min

Conditioning Design:  Circuit

Total Practice Time Approx. 90 Minutes
 
Copyright © 2016 Kolat.com LLC