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. 2021 Apr 6;18(7):3832. doi: 10.3390/ijerph18073832

Table 3.

Design of a microcycle in the mid of the preparation season.

Days Morning Evening
Saturday Light exercise—flexibility + complementary movements (pulling—rope)
General structure
I. Starting Practice: Flexibility and Conditioning Exercises (10 to 15 min)
A. Neck circles and four-way neck exercises; B. Arm circles; C. Wrist and ankle circles; D. Belly circles; E. Leg stretches; F. Ankle circles; G. Bridging (side to side and backward and forward); H. Push-ups; I. Run and front roll intervals
II. Wrestling Drill Work (15 min)
A. Penetration drill; B. Push-pull drill; C. Spin drill to snap-down drill; D. Hip-heist drill
* General warm-up in all wrestling training.
Anaerobic Training
5 × 400 m; 4 × 200 m; 2 ×100 m		 Hang Clean: 7 × 1
Box Jumps: 7 × 3
Shuffle Pushups: 3 × 20
300 m Shuttle Lateral Wall Walks
3 × 15 m BB Walking Lunge
Snatch Pull & Shrug: 3 × 4
Pistol Squats: 3 × 6
Floor Bench: 3 × 6
Lat Pulldowns: 3 × 6
Seated Rows: 3 × 5
Push Press: 3 × 3
Sunday Review of the technique with emphasis on general and local endurance 8–10 min in total (40–45 min)—around the anaerobic threshold
Wrestling Drill Work
A. Penetration drill; B. Push–pull drill; C. Spin drill to snap-down drill; D. Hip-heist drill
Paired strength exercises that mimic wrestling moves (partner drills).		 Combat practice with times longer than the actual match time in total (20–25 min)
A. Neutral position (60% of time); B. Starting in referee’s position: offensive and defensive position (70% of time)
Monday OFF Power workout
Plyometric Push up: 3 × 10; Plyometric Box Jump: 3 × 5–8
Hang Clean: 3 × 3; Split Jerk: 3 × 4; Shrugs: 3 × 6; Push Jerk: 3 × 5
Tuesday Weight training with maximum strength method For (heavyweights) and for (lightweight)
1. Bentover Row 3 × 12
2. Bench Press 3 × 12
3. Squat 3 × 12
4. Rope climbing 7 m rope × 5 max speed
5. Romanian Deadlift 3 × 12		 Wrestling Workout Session
A. Neutral position (60% of wrestling workout session); B. Starting in referee’s position: offensive and defensive position (40% of wrestling workout session)
Standing shooting moves with 70% intensity.
Finishing Practice: Conditioning Exercises (10 to 15 min)
A. Run for 10 min (sprint and jog intervals) or jump rope; B. Strength exercises (such as sit-ups, push-ups, pull-ups on bar); C. Chalk talk as wrestlers cool down
Wednesday Fighting practice
With longer times than real race time
Wrestling Workout Session (30 min)
A. Neutral position (60% of wrestling workout session); B. Starting in referee’s position: offensive and defensive position (40% of wrestling workout session)
Movements made on the ground (80%).		 Clean Pulls + Shrugs: 4 × 2–6
Lat Pulldowns: 3 × 6
Seated Rows: 3 × 5
Split Jerk: 3 × 4
Wave Pushups: 3 × 5
Kettlebell Lunges: 3 × 10
Floor Bench: 3 × 6
Kettlebell Swings: 4 × 10
Thursday Anaerobic Exercise (5 sets in total)
Horizontal Jump; Clean Pulls; 50 m run; Kettlebell Swings; Lat Pulldowns; Split Jerk; 50 m run; Kettlebell Swings; Wave Pushups; Kettlebell Lunges; 50 m run; Kettlebell Swings. There is no rest between movements. 2–3 min rest after all the movements.		 Wrestling Drill Work
A. Sprawl drill B; Ankle–waist drill on whistle; C. Spin drill to snap-down drill D; Stand-up (hand control) drill
Wrestling Workout Session
A. Neutral position (80% of wrestling workout session);
B. Starting in referee’s position: offensive and defensive position (70% of wrestling workout session)
Both the ground and standing movements are 70% intensity.
Friday Aerobic Exercise
In the range of 4–2 heart rate (Extensive Endurance)		 OFF
Pool and sauna