Pre-Season Wrestling Training Plan 2018-19
-Are you drilling your favorite set-ups, take-downs, escapes and rides? -Can you do 100 Push-Ups in less than 60 seconds? 30 Pull-Ups in a row? -Can you run 1 mile in less than 6 minutes? "600" Workout in less than 15 min? -Get on the CLEAN UP CLUB and Super 7 Club! -How is your flexibility? Are you stretching out every day? Tues September 4 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes. *If you miss a.m. workout, strength train on your own today. Wed September 5 PRE-SEASON MEETING - 3 p.m. Lang’s classroom Weights at 4 p.m. with a coach or somewhere on your own. Thurs September 6 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes. Open mat today 3:15-4 p.m. Weights at 4 p.m. with a coach or somewhere on your own. Monday September 10 Weights at 4 p.m. with a coach or somewhere on your own. Tuesday September 11 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes. Weights at 4 p.m. with a coach or somewhere on your own. Wed September 12 Weights at 4 p.m. with a coach or somewhere on your own. HOMECOMING PARADE 7 p.m. Thurs September 13 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes. Open Mat 4-5pm - “600” for Strength Training afterwards Mon Sept 17 Weights at 4 p.m. with a coach or somewhere on your own. Tues Sept 18 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes. Weights at 4 p.m. with a coach or somewhere on your own. Wed Sept 19 Weights at 4 p.m. with a coach or somewhere on your own. Thurs Sept 20 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes. Open Mat 3:15-4 p.m. Weights after if a coach is available Sat Sept 22 Swiss Days 5K - Wrestlers encouraged to enter & race. Mon Sept 24 Weights at 4 p.m. with a coach or somewhere on your own. Tues Sept 25 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes. Weights at 4 p.m. with a coach or somewhere on your own. Wed Sept 26 Weights at 4 p.m. with a coach or somewhere on your own. Thurs Sept 27 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes. Open Mat 4-5 p.m. Weights after if a coach is available Mon Oct 1 Weights at 4 p.m. with a coach or somewhere on your own. Tues Oct 2 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes. Weights at 4 p.m. with a coach or somewhere on your own. Wed Oct 3 Weights at 4 p.m. with a coach or somewhere on your own. Thurs Oct 4 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes. Open Mat 3:15-4 p.m. Weights after if a coach is available Season Officially begins 1 month from today! Time to Step it Up a Level! Fri October 5 Sometime today on your own: Complete the “600” Workout. Sat October 6 On your own: Light jogging for 10-15 min. Jump rope 5 min. Mon October 8 Sometime today on your own: Jog 2 miles Weights at 4 p.m. with a coach or somewhere on your own. Tues October 9 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes Weights at 4 p.m. with a coach or somewhere on your own. If you cannot make am session - hard hand fight/pummel 15 minutes sometime during the day. Wed October 10 Sometime today on your own: Run 20 minutes Open Mat 3:15-4pm - Hard Drilling 15 minutes, flow 15 Weights at 4 p.m. with a coach or somewhere on your own. Thurs October 11 Off day (No school - 1st day of Fall Break) Fri October 12 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 13 Sometime today on your own: Jog 3 miles Mon October 15 On your own: Run 1 mile max effort, then jog 1 mile Weights at 4 p.m. with a coach or somewhere on your own. Tues October 16 Morning: 5:30 a.m. Drilling 30 minutes, weights 30 minutes Weights at 4 p.m. with a coach or somewhere on your own. On your own: Run 30 min (begin slow then increase pace) Wed October 17 Sometime today on your own: 10 minutes hand fight/pummel Weights at 4 p.m. with a coach or somewhere on your own then run 20 minutes on your own after. Thurs October 18 On your own: Run 1 mile max effort, then jog 1 mile Open Mat 3:15-4pm - 20-30 minutes of live wrestling Weights at 4 p.m. with a coach or somewhere on your own. Fri October 19 Sometime today on your own: Run hills 20 minutes Sat October 20 Sometime today on your own: Light running for 10 minutes for warm-up, then “600” workout October 22-Nov 4 - UHSAA 2 Weeks Prior Rules Enforced (No coaching, just supervision. Weights ok, conditioning ok, & sport specific drills ok) Mon October 22 Sometime today on your own: Run 10x 100-yard sprints, 6x 50-yard sprints, 1 set of max push-ups and sit-ups Weights at 4 p.m. with a coach or somewhere on your own Tues October 23 Today on your own: 30-40 minutes of running Weights at 4 p.m. with a coach or somewhere on your own Wed October 24 Sometime today on your own: 20 minutes alternating between running (jogging and sprinting) Weights at 4 p.m. with a coach or somewhere on your own Thurs October 25 Open Mat 4 p.m. Wrestle 3 sets of 6 minutes hard drilling with partner. Then weights, then 30 minutes of jogging. ***PARENT MEETING TONIGHT AT 7PM in room #301*** Fri October 26 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 27 Sometime today on your own: Run stairs for 10 minutes, then 10 x 50 yard sprints. Mon October 29 Mon or Tues: Attempt Super 7 or run 2 miles max effort Weights at 4 p.m. with a coach or somewhere on your own Tues October 30 Mon or Tues: Attempt Super 7 or run 2 miles max effort Open Mat 3:30pm Hard Drilling for 30 minutes. Weights at 4 p.m. with a coach or somewhere on your own Thurs Nov 1 Open Mat 3:30pm Light drilling for 20 minutes Weights at 4 p.m. with a coach or somewhere on your own Saturday Nov 3 On your own: Light jogging at some point during the day -Monday November 5 - First Day of Practice!
1 Comment
Kimball Leavitt
8/31/2018 04:45:45 pm
Dang coach! Y'all are really going after it this season. I feel like I need to get off my butt and start lifting and running.
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