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After Thanksgiving workout so expect guys to be sluggish. Session focus is about knocking weight off getting the first real burn out in the warm-up and then move into the drill. This is an active rest session any water breaks you should be jogging until we start the drill again.
USER: KOLAT
Style: Collegiate
Warm-Up 25 minutes
Bottom Drill 30-40 Minutes
Feet Drill 30 Minutes
Conditioning 15 Mintues
Total Practice Time Approx. 90 Minutes
Copyright © 2017 Kolat.com LLC
After Thanksgiving workout so expect guys to be sluggish. Session focus is about knocking weight off getting the first real burn out in the warm-up and then move into the drill. This is an active rest session any water breaks you should be jogging until we start the drill again.
USER: KOLAT
Style: Collegiate
Warm-Up 25 minutes
- Jog
- Tumble
- Plyometrics (arms and legs)
- Stretching
Bottom Drill 30-40 Minutes
- Explosive whistle starts on whistle hitting fundamentals
- Swimming out of leg
- Coming up against a wrist ride
- 20x Swim to finish bottom drill each man (building more muscle memory against leg riders)
Feet Drill 30 Minutes
- Getting opponent heavy using collar tie or triceps to capture low ankle shots
- Incorporate spin into low ankle when opponent reacts
Conditioning 15 Mintues
- Handfight go's: 1 min, :45 sec, :30 sec, :15 sec (repeat twice)
- Finish with low ankle attacks for a 5 min drill
Total Practice Time Approx. 90 Minutes
Copyright © 2017 Kolat.com LLC
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