You are on page 1of 1

MONTH NOVEMBER/EARLY DECEMBER Holiday JANUARY FEBRUARY

DECEMBER tournaments
WEEKS OF SEASON 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
TRAINING PHASE CONDITIONING PREPARATION Mini-Peak COMPETITION PEAKING
COMPETITION Pre-season/Begin official practices Dual meets and early season Holiday Conference duals Conference, Regional, Sectional
tournaments Tournament and State Tournaments
(Mid season mini Late season
peak) Tournaments
LIFTING-preferably in the 2X WEEK-heavy, 2X WEEK-heavy De-emphasize this Circuit Lift 2X Week 6- Begin to de-emphasize as the
morning to allow for Keep building strength. Keep building strength. week 10 exercises with a month goes one; circuit lift early in
proper recovery Day One-Upper body Day One-Upper body partner; 30 seconds each; the week; allow for adequate
Day Two-Lower body Day Two-Lower body high reps/low weight; recovery
In addition to body weight exercises In addition to body weight second rotation could be
in the wrestling room exercises in the wrestling room 20 seconds
TRAINING LEVEL High volume/lower intensity Slightly less volume due to Mini peak 50%- Increase intensity as Decrease training volume but
80% volume 20% intensity competitions; increase 50% month goes on. increase intensity as the month
intensity 60% volume 40% goes one.
70% volume 30% intensity intensity Conf. 50-50 Reg. 40-60
Sect. 30-70 State 20-80

PRACTICE TIME TWO HOURS 90 MINUTES TO 2 HOURS 75-90 MINUTES 90 MINUTES Gets shorter as month goes on-90
LENGTH minutes to 75, 60, and even 45
TRAINING ACTIVITY Basic Skills, Implementation of Continue teaching technique; Situation wrestling Increase intensity Short bursts; hand fights
technique system; lots of repetition clean up technical mistakes from key positions; Review technique Sprint/Jog using 1:1 work: rest
drilling; long periods of live from matches; Live situations Match pace on Evaluate after each meet ratio
wrestling, (matches, shark-bait, from match positions; drills; and refine technique Position wrestling
groups) Continue drilling and Sprints Balance intense day 10-20 second “situation” wrestling
developing “the system”. Taper off close to with volume days; i.e. down by 1, up by 1,
event repetition drilling with Continuous drills
match speed drilling and **Reduce risk of injury
longer matches with **Increase high paced drilling &
situation wrestling decrease live

GOALS/OBJECTIVES Build base conditioning Learn from matches Execute against Begin “zeroing” in on Lots of individualized training
Develop Technique Positive encouragement quality competition competition; focus on Lots of positive encouragement
Bring weight down gradually Increase intensity individual skills, tactics, Refresh mind and body
Set positive tone for the season strategies necessary for High intensity but taper each week
success
SAMPLE WEEK M=V T=V W=I TH=V F=V M=V T=V W=L TH=C M=I T=I W=AR M=I T=I/L W=C M=I T=I W=Active recovery
V=volume; I=intense S=I S=OFF F=V S=C S=OFF TH=L F=C S=C TH=V F=L S=C T=Moderate I F=L S=Compete
L=Light; C=Competition S=OFF S=OFF S=OFF

You might also like