PRACTICE PLAN — PRESEASON TRAINING I believe that Preseason Training is absolutely necessary . It sets the stage for the entire season. There are many ways wrestlers can achieve the level of preseason conditioning needed to make a smooth and successful transition into the regular season. Preseason training is essential for several reasons: Injury Prevention  – A well-conditioned athlete is far less likely to suffer injuries once the season begins. Improved Focus & Work Ethic

Week Number One – Practice Plan Practice Day Number One 1) Warm-Up Spend 5–10 minutes jogging  for warm-up. 2) Stretching Spend 15 minutes  showing and doing stretching exercises. 3) Instruction & Drilling (1 Hour Total) Show the Lead Leg Stance  and Square Stance . Explain movement and show wrestlers how to move on their feet. Explain and show wrestlers how to change levels . Explain the importance of learning how to penetrate correctly  and how it relates to takedowns. Show

Week Number Two – Practice Plan Practice Day Number Six 1) Warm-Up Spend 5–10 minutes warming up . 2) Stretching Spend 10 minutes stretching . 3) Instruction & Drilling Movement & Double Legs (15 Minutes) Spend 5 minutes  working on changing levels and moving on the feet. Spend 10 minutes  letting each wrestler do ten Double Leg Tackles . Encourage them to finish each Double . Outside Reach Single (10 Minutes) Let each wrestler work on the Outside Reach Single Leg Tackle . En

Practice Day Number Eleven 1) Warm-Up Spend 5–10 minutes warming up . 2) Stretching Spend 10 minutes stretching . 3) Instruction & Drilling Penetration & Movement (10 Minutes) Spend 5 minutes  doing individual penetration drills. Correct any mistakes you might notice. Spend 5 minutes  working on changing levels and moving on the feet. Wrist Control (5 Minutes) Spend 5 minutes  fighting for wrist control. Leg Attacks (25 Minutes) Drill the Double, Single, and Inside Step . Dri

Practice Day Number Sixteen 1) Warm-Up Spend 5–10 minutes warming up 2) Stretching Spend 10 minutes stretching 3) Instruction & Drilling High Crotch Penetration (5 Minutes) Drill High Crotch penetration  up and down the mat Movement & Wrist Control (5 Minutes) Work on moving on the feet and fighting for wrist control Leg Attack Series (20 Minutes) Drill Doubles, Singles, High Crotch, and Inside Step Series Takedown Defense (15 Minutes) One wrestler shoots Defender sprawls and

Practice Day Number Twenty-One 1) Warm-Up Spend 5–10 minutes warming up 2) Stretching Spend 10 minutes stretching 3) Instruction & Drilling Penetration, Pummeling & Wrist Control (15 Minutes) 5 minutes individual penetration drills 5 minutes pummeling 5 minutes fighting for wrist control Leg Attack Series (20 Minutes) Drill Doubles, Singles, Inside Step, and High Crotch Upper Body Techniques (25 Minutes) Teach Head Lock and Lateral Drop These techniques may be useful in certa

Practice Day Number Twenty-Six 1) Warm-Up Spend 5–10 minutes warming up 2) Stretching Spend 10 minutes stretching 3) Instruction & Drilling Penetration, Movement & Wrist Control (15 Minutes) 5 minutes individual penetration drills 5 minutes changing levels and moving on the feet 5 minutes fighting for wrist control Leg Attack Series (20 Minutes) Drill Double, Single, Inside Step, and High Crotch Defense & Front Head Lock (15 Minutes) Work basic defense and Front Head Lock Ser

Week Number Seven – Midseason Practice Plan Midseason Focus: At this point in the season, your team should be shifting from heavy installation to refinement, conditioning, and individual performance growth . Stick with your core system . Eliminate weak links. Reinforce strengths. Midseason is where teams are separated by discipline, conditioning, and mental toughness.Special attention should be given to diet, recovery, weight control, and postseason conditioning. Practice Day

Week Number Eight – Late Season Performance Phase Training Focus: Week Eight is about refining specialties, sharpening situational awareness, and maintaining elite conditioning  while avoiding unnecessary wear and tear. Wrestlers should now trust their core system and focus on execution, reaction speed, and match readiness. Practice Day Number Thirty-Six 1) Warm-Up Spend 5–10 minutes warming up 2) Stretching Spend 10 minutes stretching 3) Instruction & Drilling Foundations (1

Week Number Nine – Late Season Sharpening Phase Training Focus: Week Nine emphasizes situational mastery, counter-offense, extended match endurance, and defense under pressure . Wrestlers should now operate with confidence, discipline, and composure in every phase of the match. Practice Day Number Forty-One 1) Warm-Up Spend 5–10 minutes warming up 2) Stretching Spend 10 minutes stretching 3) Instruction & Drilling Foundations (10 Minutes) 5 minutes individual penetration step

Week Number Ten – Peak Performance & Competitive Sharpness Phase Training Focus: This is the stage where wrestlers polish their best weapons, sharpen situational awareness, and harden their conditioning for championship performance.  Practice now emphasizes individual strengths, sustained live wrestling, and mental toughness under fatigue. Practice Day Number Forty-Six 1) Warm-Up Spend 5–10 minutes warming up 2) Stretching Spend 10 minutes stretching 3) Instruction & Drilling

Week Number Eleven – Final Sharpening & Pre-Postseason Peak Phase Training Focus: This week sharpens finishing ability, defensive urgency, situational mastery, and match endurance.  Practices now simulate late-season pressure , with longer matches, special situations, and championship conditioning. Practice Day Number Fifty-One 1) Warm-Up Spend 5–10 minutes warming up 2) Stretching Spend 10 minutes stretching 3) Instruction & Drilling Penetration (5 Minutes) Individual penetr

Week Number Twelve – Final Competitive Readiness & Peak Performance Phase Training Focus: This week sharpens situational execution, pressure conditioning, personal strengths, and match confidence . Volume slightly tapers, precision increases. Wrestlers should leave this week feeling sharp, confident, and dangerous . Practice Day Number Fifty-Six 1) Warm-Up Spend 5–10 minutes warming up 2) Stretching Spend 10 minutes stretching 3) Instruction & Drilling Penetration (5 Minutes)