Pre-Season Wrestling Training Plan 2018-19

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!