2017-18 Pre-Season Wrestling Training Plan

2017-18 Pre-Season Wrestling Training Plan

Tues September 5          
Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes.
Afternoon: Weights with Coach Cox 4 p.m.

Wed September 6          
No Morning workout today.
PRE-SEASON MEETING - 3 p.m. Lang’s classroom
Afternoon: Weights with Coach Cox 4 p.m.

Thurs September 7         
Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes.
Open mat today 3:30-4 p.m.
Afternoon: Weights with Coach Cox 4 p.m.

Mon September 11         
No Morning workout today.    
Afternoon: Weights with Coach Cox 4 p.m.

Tues September 12        
Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes.
Afternoon: Weights with Coach Cox 4 p.m.

Wed September 13      
No Morning workout today.
Afternoon: Weights with Coach Cox 4 p.m.

Thurs September 14    
Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes.
Open Mat 4-5pm
Afternoon: Weights with Coach Cox 4 p.m.

Mon Sept 18            
No Morning workout today.
Afternoon: Weights with Coach Cox 4 p.m.

Tues Sept 19            
Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes.
Afternoon: Weights with Coach Cox 4 p.m.

Wed Sept 20            
No Morning workout today.
Afternoon: Weights with Coach Cox 4 p.m.

Thurs Sept 21        
Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes.
Open Mat 3:30-4:30pm
Afternoon: Weights with Coach Cox 4 p.m.

Sat Sept 23            
Swiss Days 5K - Wrestlers encouraged to enter and
compete in this, but it is not an official team event.

Mon Sept 25            
No Morning workout today.
Afternoon: Weights with Coach Cox 4 p.m.

Tues Sept 26            
Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes.
Afternoon: Weights with Coach Cox 4 p.m.

Wed Sept 27            
​No Morning workout today.
Afternoon: Weights with Coach Cox 4 p.m.

Thurs Sept 28        
Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes.
Open Mat 3:30-4:30pm
Afternoon: Weights with Coach Cox 4 p.m.

Mon Oct 2            
No Morning workout today.
Afternoon: Weights with Coach Cox 4 p.m.

Tues Oct 3            
Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes.
Afternoon: Weights with Coach Cox 4 p.m.

Wed Oct 4            
​No Morning workout today.
Afternoon: Weights with Coach Cox 4 p.m.

Thurs Oct 5            
​Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes. 
Open Mat 3:30-5pm (bring running shoes)

Step Up to the Next Level of Intensity!

Fri October 6         
Sometime today on your own: Complete the “600” Workout. 
Season Officially begins 1 month from today!

Sat October 7         
Sometime today on your own: Light jogging for 10-15 
minutes. Jump rope 5 minutes.

Sun October 8         
Off Day

Mon October 9        
Sometime today on your own: Jog 2 miles
Afternoon: Weights with Coach Cox 4 p.m.

Tues October 10         
Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes
Afternoon: Weights with Coach Cox 4 p.m.
If you cannot make am session - hard hand fight/pummel 15 
minutes sometime during the day

Wed October 11         
Sometime today on your own: Run 20 minutes
Open Mat 3:30-4pm - Hard Drilling 15 minutes, flow 15 (bring running shoes for cardio after).

Thurs October 12         
Off day (No school - 1st day of Fall Break)

Fri October 13         
Sometime today on your own: Max push ups 1 minute. Max 
Prison Squats 1 minute. Max sit ups 1 minute, then 10x 100-yard sprints. Hard hand fighting or Pummeling 15 minutes.

Sat October 14         
Sometime today on your own: Jog 3 miles

Sunday October 15     
Off day

Mon October 16         
On your own: Run 1 mile max effort, then jog 1 mile
Afternoon: Weights with Coach Cox 4 p.m.

Tues October 17         
Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes
Afternoon: Weights with Coach Cox 4 p.m.
On your own: Run 30 min (begin slow then increase pace)

Wed October 18         
Sometime today on your own: 10 minutes hand fight/pummel
Afternoon: Weights with Coach Cox 4 p.m. then run 20 
minutes on your own after

Thurs October 19         
On your own: Run 1 mile max effort, then jog 1 mile
Open Mat 3:30-4pm - 20-30 minutes of live wrestling, then running (bring running shoes)

Fri October 20         
Sometime today on your own: Run hills

Sat October 21        
Sometime today on your own: Light running for 10 minutes 
for warm-up, then “600” workout

Sunday October 22     
Off day

October 23-Nov 5 - UHSAA 2 Weeks Prior Rules Enforced (No coaching, just supervision. Weights ok, conditioning ok, & sport specific drills ok)

Mon October 23         
Sometime today on your own: Run 10x 100-yard sprints, 6x 
50-yard sprints, max push-ups and sit-ups
Afternoon: Weights with Coach Cox 4 p.m.

Tues October 24        
Sometime today on your own: 30-40 minutes of running, 
choose your own pace
Afternoon: Weights with Coach Cox 4 p.m.

Wed October 25         
Sometime today on your own: 20 minutes alternating 
between running (jogging and sprinting)
Afternoon: Weights with Coach Cox 4 p.m.

Thurs October 26         
​Open Mat 3:30pm Wrestle 3 sets of 6 minutes hard drilling 
with partner. 30 minutes of jogging after (bring running shoes).
***PARENT MEETING TONIGHT AT 7PM in room #301***

Fri October 27        
Sometime today on your own: 6 minutes hard hand fighting. 
2 x 2 minutes pummeling. Run 20 minutes, then jump rope 200 reps.

Sat October 28         
Sometime today on your own: Run stairs for 10 minutes, 
then 10 x 50 yard sprints. 

Sunday October 29     
Off day

Mon October 30         
Mon or Tues: Attempt Super 7 or run 2 miles max effort
Afternoon: Weights with Coach Cox 4 p.m.

Tues October 31         
Mon or Tues: Attempt Super 7 or run 2 miles max effort
Open Mat 3:30pm Hard Drilling for 30 minutes. 
Afternoon: Weights with Coach Cox 4 p.m.

Wed Nov 1             
No Cardio or Wrestling Today 
Afternoon: Weights with Coach Cox 4 p.m.

Thurs Nov 2         
Open Mat 3:30pm Light drilling for 20 minutes, followed by running (bring running shoes).

Friday Nov 3         
Off day

Saturday Nov 4         
On your own: Light jogging at some point during the day

Sunday Nov 5         
Off Day

Monday November 6 - First Day of Practice!