Training Tips #7
The Competition Phase
Mike DeRoehn Head Coach
University of Wisconsin-Oshkosh
deroehnm@uwosh.edu

The Competition Phase is the most important training phase of the season.  This is where we look to peak the athletes so they perform at the highest level and complete their season on a high note.  Typically we think of this as the final three weeks/month of training before the state tournament/NCAA’s. 

As coaches, we need to remember to keep our practice times shorter.  Keep in mind, short doesn’t mean easy.  Practice time should decrease in length, but at the highest intensity level.  If you’re training alone, you need to push yourself to new limits during this time and make the most of the time you have.  Shortening the training times will help to keep your mind fresh, maintain that essential positive attitude, and keep you hungry to go hard when it really counts.  You should be firing on all cylinders and be “maxed out” on speed, power, and crispness during the Competition Phase.

Training should consist of your regular warm up, a light drill to get the joints loose and the blood flowing, live, and some burn out conditioning on the back end.  Technique instruction will take up very little practice time now.  It’s important to tune up some areas of weakness, but new technique will most likely not be mastered at this time.  Drilling your most efficient/favorite techniques will help to get you warmed up for combative wrestling. After your drill I recommend working more on hand fighting.  This will get that “pound em” attitude going and help to create openings.  When hand fighting, be grinding for head position and get the angle.  Don’t break contact with the man and put constant pressure on him til he breaks.  Actual live wrestling should be short and sweet.  Lots of short goes with an emphasis on scoring at will.  Multiple live matches with the toughest partners in the room are key here also.  This will help to prepare for the grind of tournament time and the increased number of quality matches you’ll be wresting everyday.    Monitor your heart rate after your matches and make sure you are pushing between 30-35 beats when counting ten seconds.  You want to be really pushing the intensity level during live and conditioning.  Speaking of conditioning, again short and explosive is the way to go.  “Jogs/Sprints” are great here.  End your wrestling workout with a set of ten alternating between 40-second jogs/20-second sprints.  As your sprinting around the room, picture your championship on the back of someone in front of you.  When you see it, don’t let it run away from you. Go harder and get that title!!  Weight training is optional during the Competition Phase.  If anything, you should be sticking with that circuit lift most of the time, working in a heavy lift once per week maximum. 

As the most important tournament approaches, you’ll want to taper off just a bit a few days before.  I’m not saying stop training altogether, but the duration of wrestling practice should be under an hour.  Focus on getting good rest, practice relaxing your mind and body, and use positive imagery.  Physically you want your body to be in a recovery focus so that it’s completely ready to explode during the tournament.  The last day or two before the big event, you’ll want to get in a light drill practice and very little live, if any.  Break your sweat, work on your favorite technique and let the body recover.  Make sure your weight is under control and you’re ready to dominate!

This pivotal time of year is what you’ll remember most in wrestling.  Work as hard as you can, as smart as you can, and train intensely so you’ll be prepared when you step out there.  Live your dreams over the next few weeks and make them a reality.  I wish you all luck in your quest to attain your highest goals, but you’ve got to make it happen!  See you on the mats!