​Training Session: Freestyle Live Session

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
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