User: KOLAT
Warm-Up 40 minutes
Warm-up will focus on bottom fundamental skills and hand fighting on feet to get heart rates up. This warm-up is to get athletes prepared for live go’s coming in the middle of the training session:
Live Wrestling 22 minutes
This will be a mix of open go’s along with coaches mixing situational position and hand fighting. Athletes should mix themselves with 3 partners for the live section of training:
Conditioning 12 Minutes
Will focus on pinning combination drill from feet in a three-man group format. Athletes will rotate in :30 sec rotations make sure they keep a high pace:
Cool Down 15 minutes
Weight control cool down with athletes rotating on bikes, jump ropes, and kettle bells.
Total Practice Time Approx. 90 Minutes
Copyright © 2013 Kolat.com LLC
Warm-Up 40 minutes
Warm-up will focus on bottom fundamental skills and hand fighting on feet to get heart rates up. This warm-up is to get athletes prepared for live go’s coming in the middle of the training session:
- Jog, tumble, partner stretches
- Partner loaded on back stand-ups he never touches floor (15 each man)
- Wall stand-up drill 30 each man
- Hand fight 1 min followed by 1 min motion
- Motion to hip heist bottom man making him work
- Hand fight :45 sec followed by :45 sec motion
- Peterson roll and Granby top man making him work
- Hand fight :30 sec followed by :30 sec of motion
- Bottom has to work his way out top mixing up the attacks
- Hand fight :15 sec followed by :15 sec of motion
- If athletes do not seem prepared to go into live bouts following this allow for extra drill time
Live Wrestling 22 minutes
This will be a mix of open go’s along with coaches mixing situational position and hand fighting. Athletes should mix themselves with 3 partners for the live section of training:
- 10 min go with coaches mixing positions
- 8 min go with coaches mixing positions
- 4 min go with coaches mixing positions
Conditioning 12 Minutes
Will focus on pinning combination drill from feet in a three-man group format. Athletes will rotate in :30 sec rotations make sure they keep a high pace:
- Cement Job
- Down block to nearside cradle
- Standing front headlock to far leg cradle
- Standing front headlock to roll through cradle
- Cement job
- Left handed Headlock
- Standing cement job to inside trip
- Miss shot up to bear hug
Cool Down 15 minutes
Weight control cool down with athletes rotating on bikes, jump ropes, and kettle bells.
Total Practice Time Approx. 90 Minutes
Copyright © 2013 Kolat.com LLC
