Team Impact Wrestling Club

www.teamimpact.ca

 

 

 Independent Annual Training Plan: The Pathway to the Podium

“The Bare Minimum” by Stan Tzogas (Revised August 3, 2008)

This training program is designed for Team Impact Wrestling Club athletes that are serious about attaining podium results. This year-round training program can be taken verbatim or it can be used as a guide and modified to suit individual needs. The main purpose of this document is to provide an example of what an ideal training plan involves.

Success in any endeavor is usually not solely dependent upon only one factor. Smart preparations (training), a balance nutritious diet and adequate rest are crucial ingredients in the recipe for success.

Purchase a good day planner complete with monthly charts. Record all important events (tournaments), due dates for assignments, and other relevant dates of importance. Have a plan, work the plan. Failing to plan leads to frustration, stress and poor outcomes. Get organized and stay organized. The day planner can also work as a training journal.

The Training Journal

The primary purpose of the training journal is to give direction, to show progression and to provide information for future use. 

For example strength training, records should show that the weights used are increased, as you get stronger. This is where the term progressive resistance training originates.  Having records that reflect progress is very important. It is a strong motivator and confidence builder.  Not knowing what you have been using for weight and /or reps leaves you in the dark as to what exactly to do. This could lead to low intensity workouts at best and possible injuries at worst. The most difficult part of this record keeping is consistently doing it. It takes extra time if you use the open format and have to think about the order, poundage, reps, and sets before or during the workout. If the workout is planned out before the training, it can actually save time as you go right to the exercise station and attempt to execute your program for the day.

The critical thing is that weights, sets, and reps be carefully and accurately documented. It may not look cool to be referring to your journal every few minutes but it can definitely give your training program goal-direction, and a record of real progress.

A good training Journal has the following records:
1. Goals- Have a goal in what you do, it will give you direction. Goals can be long-term, short-term, daily, or practice.

2.  Workload- Write down exactly what you plan to accomplish or what you actually did accomplish. 
To record your strength training workouts in your journal use the following procedure:
Weight/ # of repetitions x sets: recovery time: Tempo (eccentric; pause; concentric)
For example:
Bench press - 225-lbs.; 6 reps; 4 sets; 2 minutes recovery; tempo- 3 seconds eccentric; 1 second pause; 2 seconds concentric
This information is simplified as follows:
Bench press:  225       T3-1-2
                               6     4   R2min
 

3 After each training session: Record Personal Reflections 

These reflections should include how you feel and your energy level on a scale of 1 to 5, five being the very best. Note new: techniques, tactics, drills, advice etc.

4. Amount and quality of sleep- Record the amount to the nearest half hour.  Use a scale of 1 to 5 with 1 being very poor and 5 being excellent, to record the quality.

5. Diet - Note roughly what you consumed when you felt great and what you eat when you felt horrible during training session.

6. Personal Notes/ Learning Experiences – Document illnesses, injuries, fatigue and feelings relative to training and your progress/ goals.

7. Testing – Record all fitness testing results and evaluate your strengths and weaknesses in a separate section of your journal.

8. Cardio-Vascular Training

To record your aerobic workouts note the mode of exercise (i.e. running, cycling, swimming, skipping etc.), the time and/ or the distance covered.  Also, try to note your total heart beats per minute immediately following exercising.

Keep track of your heart beats per minute as often as possible in the morning as you wake up, lying down. If you notice an increase in heart rate and a loss in weight, assume that you are overtraining and your body is beginning to breakdown. This mean you need more recover from training. Cut back your training.

9. Practices
Record what worked well, what needs works and what needs to be stopped. Describe what was learned and set a plan to use the learned skills.

10. Matches/ Tournaments
Note opponents, outcomes, things done well, thing that need to be stopped, things that need to be improved things that need to be developed. Set out a plan to incorporate these things into the upcoming training.

11. Monitor your heart rate upon waking up in the morning.
If you notice that your heart rate has increased more than 10% the norm, take the day off and do not train. Return to the usual training only when the heart rate is 5% or less over the normal.

The greatest value to have a training journal is that seeing progression and improvement helps to improve your confidence in your preparation and in turn leads to better performances.

Diet and Rest are Two Important Aspects of Training
Elite athletes require 9-10 of sleep daily. Eight to nine of these hours should be at night. A 20-60 minute nap during the day is recommended. Try to get to bed at the same time every night.   Sleeping to us is what a re-charger is to a cell phone. If we do not re-charge our batteries we cannot get maximum output.

If you are lacking energy it might be because of a lack of sleep, poor nutrition, stress or working too hard. Eating a nutritious diet daily can improve your performance. The diet should include plenty of fresh fruit and vegetables. It is a fact that drinking and smoking will have negative effect upon performance. Know what foods are best for you. Every time you have an excellent athletic performance recall what you ate and how much sleep you had to get to that “ideal state”. Try to repeat this “ideal state” for important events.   

Over-Training
Be careful not to over-train. Over-training is usually a result of inadequate training recovery and/ or following a training program above your capability. Over-training leads to unfavorable consequences including to serious injuries. It should be noted that personal stress outside of wrestling can also be a factor in leading to an over-trained state.     
Over-training Prevention
Monitor your resting heart rate on a daily basis. Upon waking up in the morning is the best time. When you note that there is a 5% increase from the usual, decrease your day’s workout. An increase of 10% or greater will require you to skip a day of training.

Symptoms and Signs of Over-training
    1. Poor athletic performance
    2. lack of motivation to training
    3. constant fatigue
    4. Decreased appetite
    5. getting sick often; prone to skin infections
    6. easily upset

 
    1. depression
    2. muscle soreness persists longer than usual
    3. inability to sleep
    4. loss of weight
    5. increased morning waking resting heart rate above 10% your norm

 

Methods to Recover From Over-Training
    1. massage                      
    2. quiet restful 9-10 hour sleep
    3. improved nutritional diet (no caffeine)           
    4. cold bath/ showers
    5. skip one to 2 days of training                
    6. drink plenty of water

 
    1. take a 1 hour nap during the day     
    2. minimize exposure to the sun and heat
    3. no exposure to hot environments such as sauna, steam room, whirlpool etc.
    4. 12 minute jog/ swim/ cycling at a very low 45% intensity followed by stretching or yoga.
    5. Avoid and/ or manage personal and professional stress
    6. Laugh and laugh often, watch a comedy  

 

Team Impact Cardio Vascular Training Program for athletes 16 years and older    1/08/2007
The ability to maintain relentless intensity in a match or the ability to withstand relentless intensity is often the underlining factor in determining a winner. A vital aspect of being a successful wrestler is having excellent cardio-vascular fitness.

How important is Cardio-vascular Fitness?
“When you have an opponent that is fast or quick; when he gets tired he is no longer fast or quick.  If your opponent is really strong; when he gets tired he is no longer stronger.  If your opponent has great technique and he gets tired; he no longer has great technique.  If you can make an opponent tired, while you are not, you will be faster, stronger and your technique will work better.  Work hard on your conditioning and learn the techniques that make your opponent tired.” (Steve Fraser, Olympic Champion, USA National coach)

Being in excellent cardio-vascular condition helps recovery in-between matches, improves work-output in practice, makes matches easier (more energy- less tired) and improves confidence.

The Team Impact Wrestling philosophy is that wrestling practices are not designed with the main purpose to develop and improve your fitness. Practices are designed to develop, improve and perfect wrestling techniques and tactics. Getting into excellent physical condition is the personal responsibility of each athlete. We do not lose matches because of poor fitness. Please make a serious effort to acquire a high level of cardio vascular fitness. Make a greater effort to work smarter. 

Five Main Components of the Aerobic Training Program

1. Heart Rate: The Indicator of Effort.
Checking your heart rate is a good way to determine effort and monitor training.  Improvements will come sooner if attention is paid to monitoring the heart beats per minute. There are various ways to determine a target heart rate. The most common way to estimate is to use a mathematical formula. A better method is to buy and use a heart rate monitor.
The total number of heart beats per minute (hbpm) is a good indicator of how hard you are working. The formula that will give you an estimate of what is your 100% maximum is to subtract your age from 220.
For example:
Victor is 20 years old, 220 – 20 (age) = 200.
200 hbpm represents the 100% maximal effort.
To determine a 90% effort, take 200 and multiply by 0.90
205 x 0.90 = 180
180 hbpm represents the higher end of training
To determine a 60% effort, take 200 and multiply by 0.60
200 x 0.60 = 120

120 hbpm represents the lower end of training (60%). Training any lower than 60% of your maximum will yield minimal improvements.

To check your heart beats per minute take your first 2 fingers and place them on your carotid artery beside your throat. Count the number of beats in 6 seconds, then add a zero to the end of at number and you get the roughest estimate. For example: 16 heart beats in 6 seconds equals 160 heart beats in one minute. Counting for the full minute will result in the most accurate estimate.  Counting for 30 seconds then multiplying by 2, is the next most accurate way. You may want to work with 10 seconds, by counting beats for 10 seconds then multiplying by 6. Do what works best for you.

A chart for a 20 year like Victor would look like this:


Percent (%)

Heart beats per minute

Heart beats per 10 seconds

90 (200 x 0.90=)

180

30

85 (200 x 0.85=)

170

28

80 (200 x 0.80=)

160

27

75 (200 x 0.75=)

150

25

70 (200 x 0.70=)

140

23

65 (200 x 0.65=)

130

22

60 (200 x 0.60=)

120

20

Complete the following chart for yourself:


Percent (%)

Heart beats per minute

Heart beats per 10 seconds

90

 

 

85

 

 

80

 

 

75

 

 

70

 

 

65

 

 

60

 

 

2. Timed One-Mile Challenge
The one mile (1600 metres) run is an excellent test for wrestlers. It can evaluate if a wrestler has the cardio-vascular fitness and mental toughness to withstand an all-out close and tough 6-minute match. Although a sub 4-minute mile is the world class standard in track events, a sub 6-minute mile is the benchmark for excellence in cardio-vascular conditioning for wrestlers. A mile is 4 laps of a standardized track.

One-Mile Time Standards

Over 10 minutes

Out of shape

Under 9 minute

Below average

Under 8 minute

Average

Under 7 minute

Very good

Under 6 minute

Excellent

To build your confidence, record your times and monitor your progression.

3. Sprint Interval Workout
After a good warm-up complete the following without stopping:

    1. A full-out as fast as possible sprint for 60 seconds; walk/ jog for 60 seconds and repeat 2 times (i.e. 3 x 60 second sprints)
    2. A full-out as fast as possible sprint for 45 seconds; walk/ jog for 45 seconds and repeat 3 times (i.e. 3 x 45 second sprints)
    3. A full-out as fast as possible sprint for 30 seconds; walk/ jog for 30 seconds and repeat 3 times (i.e. 3 x 30 second sprints)
    4. A full-out as fast as possible sprint for 15 seconds; walk for 15/ jog seconds and repeat 3 times. (i.e. 3 x 15 second sprints)

Maintain good form and keep the upper body relaxed during sprints. Avoid the urge to pace the sprints. Get used to working through the healthy pain barrier. Progress your walk into a slow jog in time as this workout get easier.

4. Running
Run at a constant 70-80% maximum heart rate pace and finish the last 30 seconds of every run with a full out sprint.

5.  Warm-up, Cool down and Work the Abdominals
Before every workout gradually warm up your body temperature with some very light exercises to avoid injuries such as pulled muscles, for 5 to 10 minutes. Gradually cool down back to normal body temperature immediately after each workout to allow for proper recovery and preventing excessive soreness, for 10-15 minute. During the cool down, stretch and work your abdominals using various forms of sit-ups performed to the point of muscular failure.  

Strength Training 101- The Basics                                           (08/21/06)
Upon completion of a strength training workout, the athlete’s muscles should be pumped solid with lactic acid and the athlete should be fatigued. For a muscle to get stronger, it has to be overloaded.  Overload means putting more stress on the muscle than what it is used to.  As the muscle adapts to greater levels of stress, the amount of weight must be increased in order to ensure progression. Progressive overload resistance training is a strength training method that works by increasing the weight or resistance gradually in small amounts as the body gets used to new stress.  This training concept explains how the great ancient Greek wrestler Milos was able to carry an adult cow on his back. During ancient times there were no fancy health clubs with high tech machines. As part of his ancient training practice Milo carried a baby calf every day until it was an adult.

The key factor in progressive overload resistance is the repetition maximum (RM). A repetition or a rep is one completion of an exercise. “RM” stands for the maximum amount of repetitions that can be performed with good form and technique with a given weight before technical breakdown and/ or muscle failure.

For example, the coach recommends a training program consisting of eight RM. Eight RM is the maximum correct repetitions in good form without significant failure or rest, lifting the maximum weight possible for the athlete. The eighth rep should be extremely strenuous for the athlete. The completion of a ninth rep should be impossible.

The way to find the weight for your RM is through trial and error. Training to a maximum repetition failure is crucial in order to gain strength. Too often, athletes will avoid the maximum overload that is required to complete the final repetition because it is too difficult. Not exercising to overload results in minimal gains. Under loading your muscles will lead to under-average results.

Common Guidelines:
Six to nine RM will produce maximum strength gains. For leg exercises, however, RM should increase to 15 to 20. Any of the Olympic lifts should not be executed over 6 RM. Beginners should start with 15-20 RM for 1 set for the first 2 weeks of training. A “set” is the number of repetitions executed consecutively before a rest break. Progressive overload resistance training requires a spotter to prevent accidents and injuries.

 

General Guideline for Strength Training:

1

8-10 RM

2

3 sets (the number of times 8-10 RM are performed)

3

60-120 seconds recovery time between sets

4

5-6 exercises beginning with the larger multi-joint muscles exercises first

5

45-60 minutes maximum duration per workout, not including warm-up & cool-down

6

3- 4 times a week

7

48 hours between workouts

8

Exercise using strict form, slow speed, and full range of movement. Be sure to pause. Ask teammates or coaches for help with the techniques of the exercises

9

Breathing: exhale during the most strenuous phases of each exercise and inhale during the easier phases

10

Stretch the muscles that you are exercising in between sets

11

Include some core-abdominal exercises before the cool down

Good Weight Training Exercises for Wrestling

  1. Power Cleans                           
  2. Front or back squats
  3. High pulls
  4. Upright rowing
  5. Bench press
  6. Front Lat. Pulls
  7. Standing or sitting shoulder press

Strength is a vital aspect of any wrestling match. Being strong helps to develop confidence, improves speed, power and execution of techniques, it can help a wrestler compensate for a lack of technical skills, it can aid in escaping bad situations and also prevent injuries. Those who struggle with wrestling usually struggle due to a lack of physical and/ or mental strength. Strength plays an important role on the path to a successful wrestling career.
 
The Team Impact Wrestling Club does not condone behaviour contrary to fair play. The club does not advocate the use of any muscle-building supplements permitted or banned. We feel that participation in sport is training for later day life, and integrity is a vital aspect of that process.

Average athletes with excellent training habits will beat good athletes with poor training habits. Good athletes with excellent training habits are extremely difficult to defeat. Poor training habits are better than no training habits. The will to win is not complete without the will to train. You decide which direction to take. Any direction you chose usually you will get back what you give.

We have the talent to do much better. But we are missing the commitment and the discipline from the majority of our athletes to achieve more.  All prizes in life worthy of achievement come packaged in sacrifice, commitment and hard work.

 

Team Impact Wrestling Club: Training Plan for August
Your Individual Training Program Should Include:


Goals:                                                                                                  General Preparatory Phase
  1. Develop an aerobic base for the training to come
  2. Develop anaerobic muscular power
  3. Develop new techniques, improve and perfect favorite techniques
  4. Develop Performance objectives and daily training goals

Implement Physical Test Protocol (see website) – record results and share with Coaches

Physical Training
Wrestling Practices

  1. Attend a minimum of 2 Team Impact wrestling practices a week.

 

Aerobic Training

5 workouts per week: Day 1: Timed 1 mile run; Day 2: 20 minutes running; Day 3: 15 minutes running; Day 4: Sprint interval Workout; Day 5: 20 minutes running

Strength Training

  1. Weight- training 3 to 4 times a week; no more than 1 hour per session
  2. Core Exercises 1.Front Squats; 2. Bench; 3.Front lat. pull-downs; 4.Front standing shoulder press. (15 RM; 1 set; 3:1:3 tempo; 2 minutes recovery in between each exercise)
  3. Abdominal routine
  4. Please learn the proper techniques of all lifts before any training session.  

 

Anaerobic Muscular Power Training

  1. Learn the Dot Drill and the Skipping Routine (See website), this will help to improve your footwork for wrestling. Include these two exercises as part of your practice warm-up.

Flexibility

-  Stretch for 5 to 10 minutes after very training session.. 

Technical and Tactical Training

  1. When you come to practice come to practice with a game plan. You will need to develop new techniques and tactics: focus on improving favorite techniques and on eliminating weakness.
  2.  Read the article “Technical Preparation the Team Impact Way (Aug. 2, 2008)
  3. Follow the individual program prescribed in the above article 1 or 2 times a week.

Mental Training:

  1. Read the “Team Impact Expectations of Excellence”  as well as the practice page on the website.
  2. Eliminate swearing from your vocabulary; swearing shows a lack of emotional control.
  3. If you do not have something good to say about someone, do not say it.
  4. Avoid put downs, Put-downs demonstrate insecurity, Complimenting and building others up demonstrates great strength.
  5. Try to do an unselfish act everyday; helping others shows great strength
  6. Show humility, arrogance shows low self esteem 
  7. Surround your self with smart positive people with high aspiration in life,
  8. Think and speak only positive and constructive thoughts. Make some else feel good too. 
  9. Strive for excellence in all endeavors
  10. Do not look for excuses but look for solutions. Never blame others.
  11. Take responsibility for your actions and let honesty and integrity govern your actions.
  12. If you think you know everything, get ready to accept the fact that you will stop improving.
  13. If you want to succeed and move up, be prepared to give up (sacrifice). The more you move up the more you have to give up.
  14. Read the book “The 7 Habits of Highly Effective People” by Steven Covey

Quote of the Month
Fail to prepare, prepare to fail

 

Team Impact Wrestling Club: Training Plan for September
Your Individual Training Program Should Include:


Goals:                                             General Preparatory Phase/ Specific Preparatory Phase
  1. Develop aerobic cardiovascular endurance
  2. Develop anaerobic muscular power
  3. Develop new techniques, improve and perfect favorite techniques
  4. Develop Performance objectives and daily training goals

Physical Training
Wrestling Practices

  1. Attend a minimum of 3 Team Impact wrestling practices a week.

 

Aerobic Training

5 workouts per week: Day 1: Timed 1 mile run; Day 2: 20 minutes running; Day 3: 15 minutes running; Day 4: Sprint Interval Workout; Day 5: 30 minute running

Strength Training

  1. Weight- training 4 times a week; no more than 1 hour per session
  2. Core Exercises 1.Front Squats; 2. Bench; 3.Front lat. pull-downs; 4.Front standing shoulder press. (10 RM; 3 sets; 3:1:2 tempo; 2 minutes recovery in between sets)
  3. Abdominal routine

 

Anaerobic Muscular Power Training

  1. Learn the Dot Drill and the Skipping Routine (See website) this will help to improve your footwork for wrestling. Include these two exercises as part of your practice warm-up.

Flexibility

  1. Stretch for 5 to 10 minutes after very training session.

Nutrition
Read the book Nancy Clark’s Sports Nutrition Guide Book, 3rd Edition, 2003.

Technical and Tactical Training

  1. When you come to practice come to practice with a game plan. You will need to develop new techniques and tactics: focus on improving favorite techniques and on eliminating weakness.
  2. Read the article “Technical Preparation the Team Impact Way” (Aug. 2, 2008)
  3. Follow the individual program prescribed in the above article 2 to 3 times a week.

Mental Training:

  1. Purchase, use and carry with you regularly a daily planner organizer and calendar. You will need to keep organized. Being organized helps prevent being stressed out later.  Document your workouts, injuries and thoughts in the organizer.
  2. Evaluate your performance and identify weakness and strengths. Focus more on your weakness than your strengths.
  3. Establish realistic and challenging short and long-term goals for this season. Read the article “Goal Setting” and “Visualization” (see website- read all articles)
  4. Write down your long-term goal and put it up somewhere where you can see it everyday
  5. Develop a daily warm-up routine ritual. 
  6. Develop a self-affirmation statement and say it before, during and after every training session.
  7. Help teammates with words of encouragement and praise
  8. Ask a coach what you should do to improve the club environment and do it.
  9. Read the book “Wrestling Tough” by Mike Chapman

Quote of the Month
Unsuccessful athletes do not like to do the things successful athletes like to do

 

Team Impact Wrestling Club: Training Plan for October
Your Individual Training Program Should Include:


Goals:                                             General Preparatory Phase/ Specific Preparatory Phase
  1. Develop aerobic cardiovascular endurance
  2. Develop anaerobic muscular power
  3. Develop new techniques, improve and perfect favorite techniques
  4. Develop Performance objectives and daily training goals
  5. Implement Physical Test Protocol (see website) – record results and share with Coaches

Physical Training
Wrestling Practices

  1. Attend a minimum of 3 Team Impact wrestling practices a week.

 

Aerobic Training

5 workouts per week: Day 1: timed 1 mile run; Day 2: 20 minutes running; Day 3: 15-Minute; Sprint Interval Workout; Day 4: 20 Minutes running; Day 5: Sprint Interval

Strength Training

  1. Weight- training 4 times a week; no more than 1 hour per session
  2. Core Exercises 1.Front Squats; 2. Bench; 3.Front lat. pull-downs; 4.Front standing shoulder press. (10 RM; 3 sets; 3:1:2 tempo; 2 minutes recovery in between sets)
  3. Abdominal routine

 

Anaerobic Muscular Power Training

  1. Learn the Dot Drill and the Skipping Routine (See website) this will help to improve your footwork for wrestling. Include these two exercises as part of your practice warm-up. Buy yourself a skipping rope.

Flexibility

  1. Stretch for 5 to 10 minutes after very training session.

Technical and Tactical Training

  1. When you come to practice come to practice with a game plan. You will need to develop new techniques and tactics: focus on improving favorite techniques and on eliminating weakness. Read the article “Technical Preparation the Team Impact Way” (Aug. 2, 2008)
  2. Follow the individual program prescribed in the above article 2 or 3 times a week.

Mental Training:

  1. Evaluate your performance and identify weakness and strengths. Improve your weakness and perfect your strengths.
  2. Establish realistic and challenging short and long-term goals for this season. Read the article “Goal Setting” and “Visualization” (see website- read all articles)
  3. Write down your long-term goal and put it up somewhere where you can see it everyday
  4. Develop a daily warm-up routine ritual. 
  5. Develop a self-affirmation statement and say it before, during and after every training session.
  6. Think and speak only positive and constructive thoughts. Eliminate all swear words for your vocabulary.   
  7. Read the book “Mind Gym” by Gary Mack

Quote of the Month
Successful people make a habit of doing uncomfortable things…not because they like being uncomfortable, but because they understand that this is how they will achieve their goal.

 

 

 

Team Impact Wrestling Club: Training Plan for November 2006
Your Individual Training Program Should Include:


Goals:                                                                                                               Competitive Phase
  1. Develop aerobic cardiovascular endurance
  2. Develop anaerobic muscular power
  3. Develop new techniques, improve and perfect favorite techniques
  4. Develop Performance objectives and daily training goals

Physical Training
Wrestling Practices

  1. Attend a minimum of 4 Team Impact wrestling practices a week.

 

Aerobic Training

4 workouts per week: Day 1: timed 1 mile run; Day 2: Sprint-interval Workout; Day 3: For 10 minutes, Sprint 200 metres at 100% intensity, jog 100 meters at 50% intensity and walk 100 meters, repeat; Day 4: Sprint-interval Workout

Strength Training

  1. Weight- training 3 to 4 times a week; no more than 1 hour per session
  2. Core Exercises 1.Back Squats; 2. Dumbbell Bench; 3.Front lat. pull-downs; 4.Dumbbell Front standing shoulder press. (8 RM; 3 sets; 3:1:2 tempo; 2.5 minutes recovery)
  3. Abdominal routine

 

Anaerobic Muscular Power Training

  1. Incorporate the Dot Drill and the Skipping Routine into the wrestling practice.

Flexibility

-  Stretch for 5 to 10 minutes after very training session. 

Technical and Tactical Training

  1. When you come to practice come to practice with a game plan. You will need to develop new techniques and tactics: focus on improving favorite techniques and on eliminating weakness. Read the article “Technical Preparation the Team Impact Way” (Aug. 2, 2008)
  2. Follow the individual program prescribed in the above article 3 times a week.

Mental Training:

  1. Use and carry with you a daily planner organizer and calendar. It will aid to keep you organized. Being organized helps prevent being stressed out later. Document your workouts, injuries and thoughts in the organizer.
  2. Evaluate your performance daily, identify weakness and strengths. Focus on your weakness than your strengths. Use visualization skills for practices and tournaments
  3. Improve your daily warm-up routine ritual and use it at tournaments.
  4. Establish realistic and challenging goals for each practice. 
  5. Use your self-affirmation statement before, during and after every training session.
  6. Think and speak only positive and constructive thoughts. 
  7. Read the book “In Pursuit of Excellence” by Terry Orlick

Quote of the Month
Excellence is the result of always striving to do better- Pat Riley

 

 

 

 

 

 

Team Impact Wrestling Club: Training Plan for December
Your Individual Training Program Should Include:


Goals:                                                                                                               Competitive Phase                          
  1. Improve aerobic cardiovascular endurance
  2. Improve anaerobic muscular power
  3. Improve new techniques, improve and perfect favorite techniques
  4. Develop Performance objectives and daily training goals
  5. Implement Physical Test Protocol – record results and share with Coaches

Physical Training
Wrestling Practices

  1. Attend a minimum of 4 Team Impact wrestling practices a week.

 

Aerobic Training

5 workouts per week: Day 1: timed 1 mile run; Day 2: For 12 minutes, Sprint 200 metres at 100% intensity, jog 100 meters at 50% intensity and walk 100 meters, repeat; Day 3: Sprint-interval Workout; Day 4: Sprints 3x 400m (2 minute, 30 second walking recovery interval); 3 x 200m (2 minute walking recovery); 3 x 100m (90 second walking recovery); 3 x 50 m (60 second walking recovery); Day 5: 15 minute run

Strength Training

  1. Weight- training 3 times a week; no more than 1 hour per session
  2. Core Exercises 1.Power cleans; 2. Front squats; 3.Front lat. pull-downs; 4.Bench press. (6 RM; 4 sets; 2:1:2 tempo (cleans and Olympic lifts are usually always at a tempo of 0:0:0); 3 minutes recovery in between sets)
  3. Abdominal routine

 

Anaerobic Muscular Power Training

  1. Improve your Dot Drill and the Skipping Routine times. These two exercises must be part of your practice warm-up.

Flexibility

-  Stretch for 5 to 10 minutes after very training session. 

 

Technical and Tactical Training

  1. When you come to practice come to practice with a game plan. You will need to develop new techniques and tactics: focus on improving favorite techniques and on eliminating weakness. Read the article “Technical Preparation the Team Impact Way” (Aug. 2, 2008)
  2. Follow the individual program prescribed in the above article 3 times a week.

Mental Training:

  1. Evaluate your performance, identify weakness and strengths. Focus on eliminating errors made in tournament matches and in practice matches. Use visualization skills for to help you.
  2. Perfect a daily warm-up routine ritual and use it at tournaments. 
  3. Use your self-affirmation statement before, during and after every training session.
  4. Think and speak only positive and constructive thoughts. 
  5. Read the book: “The New Toughness Training for Sports” by James E. Loehr Penguin Group in 1995. 

Quote of the Month
Nothing stays the same, you either get better or worse. If you are not trying to get better you will definitely get worse. When you think you are the best and you know it all, that’s the starting point for the worst to come. You can learn something from everyone. Thirst for improvement through hard work and knowledge.     

 

 

 

Team Impact Wrestling Club: Training Plan for January
Your Individual Training Program Should Include:


Goals:                                                                                                                Competitive Phase
  1. Improve aerobic cardiovascular endurance
  2. Improve anaerobic muscular power
  3. Improve new techniques, improve and perfect favorite techniques
  4. Develop Performance objectives and daily training goals

Physical Training
Wrestling Practices

  1. Attend a minimum of 4 Team Impact wrestling practices a week.

 

Aerobic Training

  1. 5 workouts per week: Day 1: timed 1 mile run; Day 2: For 15 minutes, Sprint 200 metres at 100% intensity, jog 100 meters at 50% intensity and walk 100 meters then repeat; Day 3: Sprint-interval Workout; Day 4: Sprints 3x 400m (2 minute, 30 second walking recovery interval); 3 x 200m (2 minute walking recovery); 3 x 100m (90 second walking recovery); 3 x 50 m (60 second walking recovery); Day 5: 12 minute run

Strength Training

  1. Weight- training 3 times a week; no more than 1 hour per session
  2. Core Exercises 1.Power cleans; 2. Back squats; 3.Front lat. pull-downs; 4.Bench press. (6 RM; 4 sets; 1:1:1 tempo; 3 minutes recovery in between sets)
  3. Abdominal routine
  4.  

Anaerobic Muscular Power Training

  1. Improve your Dot Drill and the Skipping Routine times. These two exercises must be part of your practice warm-up.

Flexibility

-  Stretch for 5 to 10 minutes after very training session. 

 

Technical and Tactical Training

  1. When you come to practice come to practice with a game plan. You will need to develop new techniques and tactics: focus on improving favorite techniques and on eliminating weakness. Read the article “Technical Preparation the Team Impact Way” (Aug. 2, 2008)
  2. Follow the individual program prescribed in the above article 3 times a week.
  3. If you could wrestle yourself, what would you do to win? Practice to improve your weaknesses.
  4. Request an up-date Tactics & Strategy Plan handout 

Mental Training:

  1. Evaluate your performance, identify weakness and strengths. Focus on eliminating errors made in tournament matches and in practice matches. Use visualization skills for to help you.
  2. Perfect a daily warm-up routine ritual and use it at tournaments. 
  3. Use your self-affirmation statement before, during and after every training session.
  4. Think and speak only positive and constructive thoughts. 
  5. Feed your mind with compliments by acknowledging all things done well. Tell yourself how great you are.
  6. List 10 good reasons why you should out wrestle your opponents. Record his in your agenda.
  7. Read the book” The Art of War” by Sun Tzu translated by Thomas Cleary. The Shamshala Pocket Classic ($9.95) is the easiest and best version

Quote of the Month
There is little difference in people, but that little difference makes a big difference. The little difference is attitude. The big difference is whether the attitude is positive or negative.

 

Team Impact Wrestling Club: Training Plan for February
Your Individual Training Program Should Include:


Goals:                                                                                                              Competitive Phase
  1. Perfect aerobic cardiovascular endurance
  2. Perfect anaerobic muscular power
  3. Perfect new techniques, improve and perfect favorite techniques
  4. Develop Performance objectives and daily training goals
  5. Implement Physical Test Protocol – record results and share with Coaches

Physical Training
Wrestling Practices

  1. Attend a minimum of 3 Team Impact wrestling practices a week.

 

Aerobic Training

  1. 5 workouts per week: Day 1: timed 1 mile run; Day 2: For 15 minutes, Sprint 200 metres at 100% intensity, jog 100 meters at 50% intensity and walk 100 meters then repeat; Day 3: Sprint-interval Workout; Day 4: Sprints 3x 400m (2 minute, 30 second walking recovery interval); 3 x 200m (2 minute walking recovery); 3 x 100m (90 second walking recovery); 3 x 50 m (60 second walking recovery); Day 5: 12 minute “optional” run

Strength Training

  1. Weight- training 2 times a week;  no more than 1 hour per session
  2. Core Exercises 1.Power cleans; 2. Back squats; 3.Front lat. pull-downs; 4.Bench press. (6 R.M; 4 sets; 0:0:0 tempo; 3 minutes recovery)
  3.  Abdominal routine

 

Anaerobic Muscular Power Training

  1. Improve your Dot Drill and the Skipping Routine times. These two exercises must be part of your practice warm-up.

Flexibility

-  Stretch for 5 to 10 minutes after very training session. 

 

Technical and Tactical Training

  1. When you come to practice come to practice with a game plan. You will need to develop new techniques and tactics: focus on improving favorite techniques and on eliminating weakness. Read the article “Technical Preparation the Team Impact Way” (Aug. 2, 2008)
  2. Follow the individual program prescribed in the above article 3 times a week.
  3. If you could wrestle yourself, what would you do to win? Practice to improve your weaknesses.

Mental Training:

  1. Evaluate your performance, identify weakness and strengths. Focus on eliminating errors made in tournament matches and in practice matches. Use visualization skills for to help you.
  2. Fine tune your daily warm-up routine ritual and use it at tournaments. 
  3. Use your self-affirmation statement before, during and after every training session.
  4. Think and speak only positive and constructive thoughts. 
  5. Feed your mind with compliments by acknowledging all things done well. Tell yourself how great you are.
  6. Read the book “No Excuses” by Kyle Maynard. 

Quote of the Month
“Unless you can back it up with hard work and performance, talking about it doesn’t mean a thing”  M. Jordan

 

 

Team Impact Wrestling Club: Training Plan for March
Your Individual Training Program Should Include:


Goals:                                                                                                            Tapering/ Main Peak
  1. Perfect and maintain aerobic cardiovascular endurance
  2. Perfect and maintain anaerobic muscular power
  3. Perfect your favorite techniques
  4. Develop Performance objectives and daily training goals
  5. Implement Physical Test Protocol after nationals– record results and share with Coaches

Physical Training
Wrestling Practices

  1. Attend a minimum of 3 Team Impact wrestling practices a week.

 

Aerobic Training

Week 1-

  1. Day 1: timed 1 mile run; Day 2: Sprint-interval Workout; Day 3: For 12 minutes, Sprint 200 metres at 100% intensity, jog 100 meters at 50% intensity and walk 50 meters, then repeat. Day 4: Sprint-interval Workout; Day 5:  Sprints 2x 400m (2 minute, 30 second walking recovery interval); 2 x 200m (2 minute walking recovery); 2 x 100m (90 second walking recovery); 2 x 50 m (60 second walking recovery)

Week 2-

  1. Day 1: Sprint-interval Workout; Day 2: For 10 minutes, Sprint 100 metres at 100% intensity, jog 50 meters at 50% intensity and walk 50 meters, then repeat. Day 3: Sprint-interval Workout; Day 5:  Sprints 1x 400m (2 minute, 30 second walking recovery interval); 1 x 200m (2 minute walking recovery); 1 x 100m (90 second walking recovery); 1 x 50 m (60 second walking recovery)

Week3-
For athletes cutting significant weight run long and slow distances at approximately 50% of maximum. Day 1: 20 minutes running; Day 2: 30 minutes running; Day 3: 40 minutes running; Day 4: 20 minutes running; Day 5: 45 minute running
For athletes not cutting much weight:
Day 1: Sprint-interval Workout; Day 2: For 10 minutes, Sprint 100 metres at 100% intensity, jog 50 meters at 50% intensity and walk 50 meters, then repeat. Day 3: 10 minute run
Week 4
Day 1: Sprint-interval Workout
Day 2: 12 minute run

Strength Training

  1. No weight training 2 weeks before National Championships
  2. Weight- training 1 to 2 times a week; no more than 1 hour per session
  3. Core Exercises 1.Power cleans; 2. Front squats; 3.Front lat. Pull-downs; 4.Bench press. (6 R.M; 4 sets; 3 minutes recovery)
  4. Abdominal routine

 

Anaerobic Muscular Power Training

  1. Improve your Dot Drill and the Skipping Routine times. These two exercises must be part of your practice warm-up.* Do not do these 2 drills the week during the National Championships.

Flexibility

-  Stretch for 5 to 10 minutes after very training session. 

 

Technical and Tactical Training

  1. When you come to practice come to practice with a game plan. You will need to develop new techniques and tactics: focus on improving favorite techniques and on eliminating weakness. Read the article “Technical Preparation the Team Impact Way” (Aug. 2, 2008)
  2. Follow the individual program prescribed in the above article once a week.
  3. If you could wrestle yourself, what would you do to win? Practice to improve your weaknesses.

Mental Training:

  1. Evaluate your performance, identify weakness and strengths. Focus on eliminating errors made in tournament matches and in practice matches. Use visualization skills for to help you.
  2. Fine tune your daily warm-up routine ritual and use it at tournaments. 
  3. Use your self-affirmation statement before, during and after every training session.
  4. Think and speak only positive and constructive thoughts. 
  5. Feed your mind with compliments by acknowledging all things done well. Tell yourself how great you are.
  6. Read the biography/ autobiography of an athlete you admire. 

Quote of the Month
The ”will to win” can conquer physical strength, speed and even talent. Will yourself the victory!


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