21/22 Oct 09 “Focus” 4 Strap Sprints 20x Tire Flip Concentration Ball Stance Drills 3 Strap Shots 4-3-2-1 Burpee/Sprint Pyramid 14-15 Oct 09 “Dirty 30” 30 Goblets – 30 Pushups – 30 Box/Tire Jumps – 30 Ropes – 30 Crunches – 30 Lunges – 30 Tire Sledges 30 Ropes – 30 Lunge Jumps – 30 KB Swings 5 - 1 Burpee/Sprint Ladder 7-8 Oct 09 [Partners] Bottom to Bottom Squats + Jump Rope Crusher Rows + Burpees ATW + OH Carries + Push Ups KB Swings + Jumping Pull Ups 30 Sep & 1 Oct 3 Strap Sprints + 30 Swings + 15 Pull Ups 2 Strap Sprints + 20 Ball Slams + 10 Burpees 1 Strap Sprint + 10 Goblet Squats + 5 Super Mans (Team) 23 & 24 Sep 09 Circuits: Swings/Box Jumps/Tire Sledges/Wall Ball+ /Ropes 16 & 17 Sep 09 Sprints and Straps and Ropes 9 & 10 Sep 09 Kb Teams Goblets + Thrusters + Lunges + 300 Ropes Swings + FTPU + Burpees + 300 Ropes + Sprint 3 Sep 09 Sprints and Straps 4x Room Sprint 4x Strap Sprint 4x Strap Shot 3 Rounds 29 Pulls Anyhow 4-1 Burpee-Sprint Ladder 2 Sep 09 Fitness [Wrestling Related] Shots – Sprawls – Stand Ups – Hop Thru’s– Dominator Drill – Salesianum Base Drill – Ball Slams 8 Aug 09 10 Min Cardio Warm up 20 Pull Ups Anyhow 1° leg deads 4x8 Hang Presses 21/15/9 Run a mile @ 7:45 pace Heavy Squats 3x4 Jumping Squats 4x10 10 Min Cardio BB Bent Rows 4x12 Curl Presses 3x12 10 Min treadmill walk at incline at 5.5 “Erasing Some Doubt” 10 Min Soccer/Jog warm up Pull ups x 24 Jog a lap Burpees x 30 Jog a lap Around the World/Halo/OH Carry Down and back across room Jog a lap Spike Swings x 15 Flips x 16 Pummel/Handfight 2x each. Jog a lap Live 4:00 Consecutive Pull ups x 24 Snatches x 14 @ each arm Cleans x 16 @ each arm Jog a lap Live 4:00 Consecutive Pummel/Handfight Partner Ball Slam x 30 Live 4:00 Consecutive Heavy Swings x 12 Heavy Snatches x 8 @ each arm Heavy Goblet Squats x 20 2009 Keystone Intensive Training Camp Session Workout 16 July 09: 10" Soccer Warm up 3x12 Swings Sprint Between Each Set Wall Ball 15 over/15 Under 5x Resisted Sprints 30x Partner Ball Slams Halo Walk 5x Resisted Shots Figure 8’s ATW OH Carry 300 Ropes & 20x Box Jumps Alternate Flying Burpees 10x ½ Moons Bear Crawls 4x12 Spike Swings Pummel/Hand Fight 20x Rockbacks 1-6 Burpee Sprint Ladder 1st one done gets GGWC shirt 6" Soccer to recover Training schedule with Tyler Erdman/Cameron Throckmorton Weds 6:00 – 6:15 Dynamic FS/GR Warm up 6:16 – 6:24 Drill 1°/2°/Hi-C/Ducks [Sc1/3] 6:25 – 6:34 Scoring Patterns 6:35 – 6:40 Edge Control 6:41 – 6:55 Counters/Defensive Scoring [Elbow Pick/Belly Whizzer/Crotch Lock&Lift] 6:56 – 7:04 Live Par Terre 7:05 – 7:20 Live Situations 7:21 – 7:33 12 Minutes Live [FS/GR] 7:34 – 7:36 Break 7:37 – 7:45 FS Clinches 7:46 – 8:00 Fitness Mountain Goats Tire Foot Work Agility Ladders 24” Box Jumps Backdrags KB Carries [OH/Waiter/Suitcase/Around the World] 5x Sprints 30 Burpees Anyhow 10 Supermans 30 Swings Anyhow 30 Goblets Any Thurs Morning: Hawk Lake- Run Hills Carries Tires Afternoon: Throwing @ YCP Outside Belly to back Salto Belly to belly HL Counter YCP Inside FHL Jap Whizzer Armspin + Progression Horse Collar Par Terre Work Laces/Guts/West Pt Ride/Lifts Evening: 6:00 – 6:15 Dynamic FS/GR Warm up 6:16 – 6:24 Drill 1°/2°/Hi-C/Ducks [Sc1/3] 6:25 – 6:34 Scoring Patterns 6:35 – 6:40 Edge Control 6:41 – 6:55 Counters/Defensive Scoring [Elbow Pick/Belly Whizzer/Crotch Lock&Lift] 6:56 – 7:04 Live Par Terre 7:05 – 7:20 Live Situations 7:21 – 7:33 12 Minutes Live [FS/GR] 7:34 – 7:36 Break 7:37 – 7:45 FS Clinches 7:46 – 8:00 Fitness Straps Pull Ups Sprints KB Work Tires [Sledge/Flip] 15 June 09 "Dirty Thirty" Same as 10 June 09 10 June 09 "Dirty 30" 30 Ball Slams 30 Turns of Jump Ropes 30 KB Swings 30 Turns of Jump Ropes 30 Burpees 30 Turns of Jump Ropes Repeat as many times as possible in 12 minutes 8 June 09 30 Burpees Anyhow Sprints 5x 20 Pull Ups Anyhow 10x Wall Arches 3 June 09 3 Rounds of Lunge Jumps/Thrusters KB Squats/High Pulls KB Swings/Crunches Back Drags GR Carries Belly To Backs 1 June 09 2 Rounds of Lunge Jumps Thrusters KB Squats High Pulls Swings Then: 20 Burpees Anyhow 27 May 09 3 Rounds of: 10 Swiss Ball Push Ups + 10 Med Ball Slams Then: KB Circuits: High Pulls to Failure Push Press to Failure Swings to Failure Squats to Failure Repeat cycle for 10:00 6 May - 20 May Fitness Sessions were conducted but not recorded. Typical sessions consisted of sprints, resisted sprints, GPP, and kettle bell work. We also began to mix in more wrestling specific work dealing with Greco and FS. Mainly bodylocks, carries and exercises to tax the major muscle groups that will be the first to fail in competition if not properly trained. 6 May 09: 10 Med Ball Rockbacks 10 KB Swings 10 Med Ball Rockbacks 10 KB Goblet Squats 10 Med Ball Rockbacks 10 KB Thrusters 10 Med Ball Rockbacks 10 Burpees All work completed in 12 minutes 5 May 09: Partner Work 20-15-10 KB Swings/Push ups KB High Pulls/Crunches KB Thrusters/Mountain Climbers Wheelbarrows 1x [Switch] Backdrags 1x [Switch] GR Carries 1x [Switch] 20 Burpees Anyhow All work done in 15 minutes 28 Apr 09: Wheelbarrows 1x [Switch] Backdrags 1x [Switch] GR Carries 1x [Switch] 10 Superman 4-1 Burpees Pyramid Partner Med Ball Slams Concentration Stance Drills 23 Apr 09: 6-5-4-3-2-1 Burpee/Sprint Ladder Partner Med Ball Slams @ 10# Lunges [2x 30 Meters] Partner Ball Slams Concentration Stance Drills 3x Sprints Med Ball Slams 2x Sprints Med Ball Slams All Work Done in 18 Minutes 21 Apr 09 Tire Foot Work Agility Ladders Stacked Tire Jumps KB Carries [OH/Waiter/Suitcase/Around the World] 5x Sprints 30 Burpees Anyhow 15 Superman 9 Apr 09: 4 Strap Sprints 20x Tire Flip Concentration Ball Stance Drills 3 Strap Shots 4-3-2-1 Burpee/Sprint Pyramid 8 Apr 09: Partner Work 20-15-10 Reps of each exercise Lunge Jumps/Thrusters KB Squats/High Pulls Swings 20 Burpees Anyhow 7 Apr 09: Strap Sprints Strap Shots Ropes Work Partner KB Lunges Straps Shots Straps Sprints 4/3/2/1 Burpee Sprint Pyramid 2 Apr 09: Dynamic Cool Down Stand ups [Every 6 seconds for 1:45, every 4 seconds for 1:45] 1 Apr 09:
Wrestling Related Ducks [2:00] Hi-C to Lift [2:00] Stand ups [2:00] Shot/Reshot [2:00] Stance [3:00] Shots/Sprawls [4:00] 31 Mar 09:
Sprints/Straps 2x Strap Sprint each man Series of 4 sprints no resistance 2x Strap Shots Series of 4 Sprints no resistance :30 Break Sprint +10 Lunge Jumps Sprint + Bear Crawls Series of 4 Sprints no resistance 2x Strap Sprints 2x Strap Shots Series of 4 Sprints Sprint + 4 Burpees + Sprint + 4 Burpees 10 Ball Slams Concentration Ball Stance Drills Sprint + 3 Burpees + Sprint + 3 Burpees All Work done in 14 Mnutes 26 Mar 09:
Kbells Partners 2 Rounds of: Thrusters/Push Ups Squats/Crunches Both Sprint High Pulls/Burpees Both Lunges Both Sprint 4-6 Minutes Stance Drill (W/ Medicine Balls/Concentration Balls) 2:00 Jump Rope 15 x Goblet Squats 10 x Jumping Lunges [Each Leg] Bear Crawls 2x across room 20 Push Ups [8-10 on Fingertips] 40 Crunches 2 Rounds 24 Mar 09: Keee Jumps [To Feet/To Jump Up/To Side Jump/To Shot] Med Ball Slams @ 12# Ball Med Ball Stance work @ 3# Ball 19 Mar 09: Kettlebell Clinic High Pulls Snatches Cleans Thrusters 17 Mar 09: Bells, Ball Slams, and more fun Partner work 12 Squats while partner performs ball slams Curls w/ bungees Rows w/ bungess Strap sprints Med Ball Stance toss (5 Push ups for dropping the ball) 15 High Pulls while partner ball slams Strap Shots Med Ball Stance toss Sprint - 4 Burpees - Sprint - 4 Burpees - Sprint - 3 Burpees - Sprint - 3 Burpees - Sprint - 2 Burpees - Sprint -2 Burpees - Sprint - 1 Burpee - Sprint - 1 Burpees All Work Completed in 14 Minutes 12 Mar 09: Deck of Cards Select a card from the deck 2-10 do the number of reps matching the number on the card for face cards: Jacks = 15 Mtn. Climbers, Queens = 20 Push Ups, Kings = 40 Atomic Sit ups, Aces = Double the previous card Suits: Diamonds [D] = Jumping Lunges Hearts [H] = Burpees Spades [S] = Sprint the length of wrestling room Clubs [C] = Jumping Jacks Order of Cards 8S, 8H, 7S, 2C, 6H, KingH, 4H, 2S, 3C, JackD, JackS, KingC, KingS, 5H, QueenC, QueenD, 6D, 5C, QueenS, 3H, 8C, JackH, 10C, 2D, 10H, 7C, 3D, AceH, 7H, 6C, 10S, 9D All Work done in 15 minutes |