Training Phases

Spartan Wrestling Training Phases 

The season is divided into three phases to provide a peak performance for our athletes during February and the State Tournament.

Early Season Phase -This phase provides introductory conditioning, basic techniques (as much as 45 minutes of technique per practice), live wrestling (combat), situational wrestling (combat) and the first series of wrestle-offs for varsity spots.  This phase has the second highest workload of the season with the lowest peak performance of the year.

Christmas/Winter Break- This is a built in recovery week (both mentally & physically) after the end of the early season phase.  No team practices during this time.  

Middle Season Phase- This phase provides the stepping up of conditioning, combat and intensity, as well as the identification of team vulnerabilities.  More advanced techniques will be introduced to be used in concert with the basics learned in the early season phase.  The second set of wrestle-offs will be during this phase.  This phase has the highest workload of the season with second highest peak performance of the season.   Note:  we will be practicing when the rest of the school is still on break.

Late Season Phase -During this phase morning conditioning practices end, and conditioning is done at the afternoon wrestling practice.  Coaches point out individual weaknesses to wrestlers, and prepare them for specific opponents.  During this phase wrestlers should stop drilling moves that have been unproductive for them during this season.  Practices will emphasize wrestlers drilling their best techniques to all quadrants from the neutral position, as well as the up and down positions.  Late season practices will have much situational combat and live combat wrestling.  Proper rest, sleep, diet, and nutrition are heavily emphasized during this phase.  This phase has the lowest workload of the season, and the highest peak performance of the year.  The system is designed to have our wrestlers peaking for the sectional tournament on through the state tournament.  We are going for the unification of body, mind, and spirit--- the physical, technical, & mental.

Off-Season- (March-October) The off-season phase is optional and should be all about having fun, yet at the same time keeping the sport close.  Wrestlers are encouraged to participate in track, baseball, football or cross-country.  Participation in these sports will make you a better athlete, which will ultimately make you a better wrestler.  

However, you should also make room in your spring, summer, and fall for wrestling.  To be successful in the state of Iowa in the sport of wrestling you must do some off-season work.  Nobody is asking you to work as hard as you do during the regular season, yet you still must be active.  For example, wrestle in some freestyle (Olympic style) tournaments in the spring and early summer; get on a good summer weight lifting program, and certainly attend a summer wrestling camp.  The reality is that our competition is training and attending camps in the summer, and so we must as well.  To be competitive in this sport and in this state you must be committed to excellence.  In the off-season you will polish techniques you are good at, and work to develop moves you are yet to be comfortable with.  During the off-season workload is lower and peak performance is lower than any other phase.

Early Season:  Week 1                                                                    Early Season:  Week 2

-Stance (neutral)                                                                              -Defending the stand-up (up)

-Basic neutral defense (neutral)                                                        -Basic up position & stance (up)

            -Defending singles, doubles, & high c.                                 -Breakdowns (up)

-Characteristics of scoring (neutral)                                                  -Half-nelson series (up)

-Penetration steps (neutral)                                                               -Bar-arm series (up)

-5 basic set-ups (neutral)                                                                  -Bar-arm tilt/p. handle series (up)

-Head-snap, shoulder-pop, arm-drag                                   -Drag the bar concept (down)

            arm snap-down, arm post-up.                                              -Sit-out/back series (down)

-Doubles from the 5 basic set-ups (neutral)                                      -Granby roll series (down)

-Singles from the 5 basic set-ups (neutral)                                        -Defending sit-outs (up)

-Basic down position and stance (down)                                             -Switch and roll series (down)

-Building a base (down)                                                                      -Defending switches and rolls (up)

-Stand-up series (down)                                                               


Early Season:  Week 3                                                                    Early Season:  Week 4

-Elbow-tie series part 1 (neutral)                                                     -Cross-wrist series (up)

-Elbow-tie series part 2 (neutral)                                                     -Crossface cradle series (up)

-Elbow-tie series part 3 (neutral)                                                     -Defending cradles & c.wrt (down)

-Defending the elbow tie (neutral)                                                   -Collar-tie series (neutral)

-Defending headlocks & arm throws (neutral)                                  -Defending the collar-tie (neutral)

-Nearside cradle series (up)                                                             -Inside-tie series (neutral)

-Front headlock series part 1 (neutral)                                             -Defending the inside tie (neutral)

-Front headlock series part 2 (neutral)                                             -Pinning w/the legs part 1 (up)

-Defending a front headlock (neutral)                                                            -Shallow legs & Cross-body

                                                                                                        -Defending the legs part 1 (down)


Early Season:  Week 5                                                                    Early Season:  Week 6

-Pinning with the legs part 2 (up)                                                     -Under-hook-tie part 1 (neutral)

-Defending the legs part 2 (down)                                                   -Under-hook tie part 2 (neutral)

                                                                                                        -Defending under-hooks (neutral)

                                                                                                        -Under-hook-tie part 3 (neutral)

                                                                                                        -Inside-wrist series (up)


Middle Season:  Week 7                                                                 Middle Season:  Week 8

-Front headlock series part 3 (neutral)                                            -Advanced hi/low series (neutral)

                                                                                                       -Russian-tie series part 1 (neutral)

                                                                                                       -Russian-tie series part 2 (neutral)

                                                                                                       -Defending the Russian (neutral)

                                                                                                       -Pinning w/the legs part 3 (up)

                                                                                                       -Defending the legs part 3 (down)

Middle Season:  Week 9                                                                 Middle Season:  Week 10

-Low single series part 1 (neutral)                                                   -Advanced single defense (neutral)

-Low single series part 2 (neutral)                                                               -Scrambling

-Defending low singles (neutral)                                                                 

Late Season:  Weeks 11-15                                                            Off-Season

-No new techniques.                                                                        -Improve on all techniques.

                                                                                                        -Learn new and advanced techniques.