Kyle Kleuskens
Green Bay Preble East Wrestling
2012-2013
Season/Training
Phase
Month
Dates
Weeks of
Season
Training Phase
Competition
Pre-Competition Phase
Early Competition
Phase
Holiday
Tournaments
Heat of Competition
Schedule Phase
Peaking Phase
November 12thNovember 30th
December 1st December 15th
December 16thDecember 30th
January 2nd-Febuary 2nd
February
February 3rd – March 2nd
Eight
Nine
Ten
Eleven
Twelve
Competition
Mid-Late Season Duals
Mid-Late Season Tournaments
Thirteen
Fourteen
Fifteen
Sixteen
Seventeenth
Peaking
Regional Tournament
(Preble)
Team Sectionals
(Bay Port)
Sectional Tournament
(DePere)
Individual State
Tournament
Team State Tournament
(Madison)
o One
o Two
o Thee
Preparation
Beginning of official
practices. Phase from first
Practice November 12th
leading up to first
competition.
o Four
o Five
Conditioning
Dual Meets and Early
Season Tournaments
Varsity Tournaments
Battle on the Bay
Willard Schmidt
J.V. Tournaments
Appleton East
Luxemburg Casco
Lifting
2X WEEK- In the morning
before school to allow
adequate rest before
afternoon practice. Focus
on heavy lifting to build
strength and endurance.
Lift with 6-8 reps of 3-4
sets of each exercise.
Have at least 1 to 2 days of
rest between lifting
2X WEEK- Heavy
Weights with low reps
of 3-5 and 3-4 sets of
each lift. Lift in
morning to allow
adequate rest before
afternoon practice.
Focus is on building
strength. Make sure
1-2 days of rest
o Six
o Seven
Mini-Peak
Holiday Tournament
OTW
Dec 28th and 29th
J.V.
Menominee MI
December 29th
No Lifting this week
o
o
o
o
o
Varsity Tournaments
Irish Invitational
Whitnall
J.V. Tournaments
Appleton West
Whitefish Bay
GBPE
2X WEEK- Focus on a shorter
lift once a week that is intense
such as a circuit lift in the
wrestling room. Once a week
perform more of an endurance
lift with lighter weights and
more repetitions and sets to
maintain strength. High
repetition/low weight lifts can
be performed in the mornings.
o
o
o
o
o
Slowly decrease the amount
of lifting each week. By the
sectional, individual, and
team state tournaments
there should be no lifting,
the focus should be on
recovery and short hard
wrestling practices.
Kyle Kleuskens
Green Bay Preble East Wrestling
2012-2013
Training Level
sessions. Either MonWED, or MON-THURS.
Program will implement
upper body, lower body,
and core exercises each
lifting session.
between lifting
sessions. Incorporate
upper body, lower
body, and core
exercises into each
lifting session.
High Volume/Lower
Intensity
80% Volume/20% intensity
Increase intensity by
5% each week,
decrease volume and
intensity on days
before competition
60% Volume and
40% Intensity-Focus
on more live
wrestling and
conditioning to
prepare for big
tournament.
90-120 minutes
1.5 Hours to 2 Hours
Continued drilling and
implementing core
team techniques.
Creating Team
Philosophy or style of
wrestling. Working on
adding techniques
that need
improvement based
off of live wrestling in
practice and early
season matches.
Add more advanced
techniques such as
3rd and 4th options for
Harder Conditioning
120-150 minutes
Practice Time
2-2.5 Hours
and Length
Training Activity Focus is on getting into
wrestling shape. Focus on
core techniques that will be
drilled entire season. High
repetition drilling, focus on
a certain aspect of
technique each day and
show a series at a time.
Techniques shown will be
reviewed and drilled the
following day in beginning
of season to ensure
adequate amount of
practice time. Live
wrestling will increase each
Short intense lifts can be
performed in the wrestling
room, cut the wrestling aspect
of practice half and hour short
and focus on lifting. Many
wrestling type lifts with a
partner can also be used.
Decrease training volume
but increase intensity as
month continues.
o Regionals (50-50)
o Sectionals (40-60)
o Ind. State (30-70)
o Team State (20-80)
90-120 minutes
1.5 to 2 Hours
Increase intensity as month
goes on start at 60% volume
and 40% intensity and by end
of the preparation phase
practices should be 50%
volume and 50% intensity,
practices will also shorten
about 5 minutes each week as
intensity slightly increases.
90 minutes
1.5 Hours
Start each practice
with a 20-minute
warm-up, which
focuses on wrestling
related drills such as
stance motion, hand
fighting, and
pummeling. Show
any technique points
that need correction
from previous
matches. Focus on
hard drilling start
with open drilling and
then have more
Increasing intensity while
decreasing the volume slightly
each week. Focus on building
mental toughness in live and
conditioning as well as
increasing self-confidence by
continuous positive feedback.
Create a great balance of hard
days and lighter days. WarmUps will become more
wrestling based with a lot of
stance motion, hand fighting,
and pummeling. Drilling will
continue to focus on team’s
philosophy but the drills will
Good Warm-Up with
wrestling related activities.
60-90 minutes
1 Hour to 1.5 Hours
Drilling
o Focus on each
wrestler’s strengths,
a lot of hard open
drilling in which
wrestlers execute
their best offense
and scores.
Live
o Solid Mix of both
matches and
situations each
Kyle Kleuskens
Green Bay Preble East Wrestling
2012-2013
week; week 1 start with 1-2
minutes goes and live
situations. In week 2 start
to wrestling 6 minute
matches with overtime. In
week 3 wrestle 2-3
matches in a row as well
as shark bait and topbottom-out goes.
Increase the amount of
wrestling related drills as
technique and conditioning
improves.
Goals/Objectives Get into Wrestling Shape
Implement and develop
team core technique.
Bring weight down slowly
each week.
Focus on weekly goals
both individual and team.
Sample Week
V=Volume
I= Intense
L= Light
C= Competition
M= V (lift)
T= V
W= I
TH= V (lift)
F= I
S= Off
S= Off
takedowns, throws,
leg offense and
defense, and 5-point
moves. More live
situations and
learning to wrestle
when in the
advantage and when
in the disadvantaged
positions. Learning
how to scramble and
never give up a score
without a fight.
structured drills.
Long periods of live
wrestling such as
matches and shark
baits. 15 minutes of
hard conditioning
with 3-5 minute
circuits.
Taper down close to
big tournament.
start to become more intense
such as adding domination and
continuous drills. Also more
time will be allowed for free
drills for wrestlers to drill their
best techniques to prepare for
tournament time.
Slowly increasing
intensity while
keeping same
volume. Learning to
manage a wrestling
match, focus on
wrestling your style
and dictating the pace
of the match.
Get matches and
execute technique,
reach team goals as
well as individual
goals for
tournament.
Focus on preparing for the final
sprint of the season. Gearing
up by getting in excellent
shape. Focusing on the little
areas of technique that need
improvement. Practices will
shorten each week as intensity
increases. Focus on match
management and strategies,
wrestling smart.
M= V
T= I
W= L
TH= C
F= V/L
S= C
S= Off
M= Moderate
T= I
W= I
TH= L
F= C
S= C
S= Off
M= I
T= I
W= L
TH= C
F= L
S= C
S= Off
practice, wrestlers
should be able to go
8 minutes hard
without getting tired.
Conditioning
o Wrestling Related,
focus on hard
drilling such as
domination,
continuous drill, lift
and returns, have
circuit that mixes
wrestling drills with
sprints or exercises
such as push-ups,
sit-ups, and sprints.
Focus on individualized
wrestling, each wrestler
execute their best
techniques to get ready to
reach ultimate goal for
season.
High Intensity yet shorter
workouts.
Thinking Positive
Striking to reach both Team
and Individual Goals.
M= I
T= I
W= Active Recovery
TH= I
F= L
S= C
S= Off
Kyle Kleuskens
Green Bay Preble East Wrestling
2012-2013