Fatigue Focus Plan: Drilling Top, Bottom, Feet, and Live Wrestling

USER:  Kolat
Level:  College
Style:  Collegiate

Goal:  Team has been off do to holiday break so expect them to be a little flat and heavy in regard to weight. We will hit them with a hard warm-up and make them train through fatigue. Fundamental drill with high reps and live wrestling consisting of groups of 3 with middle man completing full match go.

Approx Warm-Up Time:  30 min

Warm-Up Design:  

• Jog - Tumble
• Move into sprints
• 1 min callisthenic go's (push-up, sit-ups, jump squats, hand stand hold)

Approx. Technique/Drilling Time:  30 min

Technique/Drilling Design:  3 man group drilling, Top - Bottom - Out

• Whistle go's
• Chain wrestling to escape go's
• Escape to TD go's

(No Clips Needed for this Session)

Approx. Live Wrestling:  25 min

Live Wrestling Design:  3 man group wrestling - 1 guy in for all 3 periods with OT - New partner every minute

Approx. Conditioning Time:  15 min

Conditioning Design:  

Partner lifts for muscle fatigue: After each body lift is completed will move into plank hold for active rest position

• Greco lift
• Plank hold
• Double leg lift
• Plank Hold
• Returns
• Plank Hold
• Fireman Carry Squat
• Plank Hold
• Monkey Rolls to finish (back to 3 man group)

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