Table 4.
Design of a microcycle in the end 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. Aerobic Training In the heart rate range of 140–150 Between 45 min and 60 min |
Wave Squat: 3 × 8 Front Lunges: 3 × 6 Shuffle Pushups: 3 × 20 Kneeling Leg Curls: 3 × 8 Pistol Squats: 3 × 6 Floor Bench: 3 × 6 Lat Pulldowns: 3 × 6 Seated Rows: 3 × 5 Push Press: 3 × 3 |
| Sunday | OFF | |
| Monday | OFF | Combat practice with times longer than the actual match time in total (20–25 min) A. Neutral position (40% of time); B. Starting in referee’s position: offensive and defensive position (40% of time); C. Repetition of light standing movements. Both the ground and standing movements are 60% intensity. |
| Tuesday | OFF | Weight training with maximum strength method for (heavyweights) and for (lightweight) Bentover Row 3 × 8−10 Bench Press 3 × 8−10 Squat 3 × 8−10 Incline Bench Press 3 × 8−10 Romanian Deadlift 3 × 12 Upright Rows 3 × 8−10 |
| 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) Focusing on the wrong techniques of athletes. Correction of faulty techniques. |
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 Exercises (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 all movements, with a 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 (60% of wrestling workout session); B. Starting in referee’s position: offensive and defensive position (70% of wrestling workout session) Understanding escape and defense logic drills. |
| Friday | OFF Evaluate the status of competitors |
OFF Pool and sauna |