Athlete Periodization Planning

USAW Women’s Freestyle National Team

Planning Philosophy

We have to determine what we want the

final picture to look like.

To do this we have to evaluate history.

Considerations

What are the characteristics of the

World / Olympic Champion?

What are the characteristics of the

athletes in the current program?

What are the strength and

weaknesses of those athletes?

Ideal Characteristics

Must have a go to move.

Must have an aggressive mentality.

Always on the attack, keeping

opponent off balance.

Ability to score early and avoid the

clinch.

Explosive and persistent.

Confident and focused.

Ideal Characteristics

Ability to attack both sides of the

body.

Ability to attack high and low.

Ability to defend all positions.

Have strong mat awareness.

Superior conditioning.

The question is not, can we score but, when will we

score again.

Planning the Quad

Year One

Focus on education in all

aspects.

“Filling the backpack.”

Areas of Concentration

Wrestling

Coaches must be aligned to the

National Coach.

Techniques Development –

understand “how” and “why”.

Encouragement in expanding our

wrestling skills.

Areas of Concentration Strength and Conditioning

develop strength and explosive

power.

Nutrition

Focus on educating the athlete to

manage and maintain a healthy

body.

Sports Psychology

self awareness and mental

toughness.

Areas of Concentration

Training and Competition

Focus is on technique & tactics.

Domestic considerations are

extremely important at this time.

More concerned with camps and

training than competition in year

one.

Competitions – 8 to 10 with focus

on the process.

Quad - Year Two

Process over product, learning from

competition and live situations;

learning how to win, and how to

wrestle.

Learning from the grind of foreign

camps and competitions, learn

from stress / failure.

Areas of Concentration

Wrestling

That the coaches are aligned with

the National Coach.

Focus on strategy and tactics

(time, pace, points, attitude and

situations)

Focus on the grind of camps &

competition.

Areas of Concentration

Wrestling

Develop a style for all athletes,

incorporating a style for each

individual athlete.

Focus on how to wrestle.

Focus on how to win !

Areas of Concentration

Continue to work in areas of :

Strength & Conditioning

Nutrition

Psychology

Applying what was learned in year

one specifically to wrestling

Areas of Concentration

Training and Competition

Focus continues on technique &

tactics.

International now out weights

domestic considerations.

Competitions – 12 to 15, still

focused on the process, learning

from the over load of competitions.

Quad – Year Three

Outcome oriented! Athlete is 90%

programmed in all aspects.

Athletes must now demonstrate

consistency on the mat.

Areas of Concentration

Wrestling

Coaches must be aligned to the

National Coach.

Focus on strategy, tactics and

technique.

Focus on consistency.

Log everything !

Areas of Concentration

Strength & Conditioning

Focus on the periodization of strength

and conditioning.

Strength, Power and Wrestling

Specific Lifting each have their own

place this year.

Areas of Concentration

Nutrition

Focus on the discipline of proper

nutrition as it applies to stamina and

weight control.

Sports Psychology

Focus on the competition aspects of

Sports Psychology.

Areas of Concentration

Camps and Competition

More consideration for international

camps versus domestic.

10 to 15 competition with focus on

timing and level of competitions.

All about performance at this point.

Quad Year Four

Focus on periodization. Rest and

recovery, tweaking – peaking.

Being 100% ready when stepping on

the mat.

Areas of Concentration Wrestling

Coaches must be aligned to the

National Coach.

Athletes 100% ready when they

step on the mat.

Strength & Conditioning

Focus on the periodization of

strength and conditioning.

Strength, Power and Wrestling

Specific Lifting each have their own

place this year.

Areas of Concentration Nutrition

Focus on the discipline of proper

nutrition as it applies to stamina

and weight control.

Sports Psychology

Focus on the competition aspects of

Sports Psychology.

Areas of Concentration

Camps and Competition

Focus on the performers.

More domestic only camps.

6 to 8 competitions.

Olympic Games, 4 Medals

Goal of Periodization

To help an individual athlete (or

team) coordinate their training

efforts in such a manner as to

maximize their physical, mental,

tactical & technical skills at the

most desirable time.

To peak when it counts.

At the National Championships

At the World Team Trials

At the World Championships

It Is Essential

To have a Plan.

To have confidence in the Plan.

To believe in the Plan.

To stick to the Plan (adjusting

when the need arises).

Training Segments

1. The conditioning cycle.

2. The preparation cycle.

3. The competition cycle.

These cycles may be repeated

depending on actual competition dates.

Conditioning Cycle Low Intensity (10-20%) High Volume (80-90%)

Activities

✔ Running - Mostly Distance

✔ Wrestling - Long goes, drill, learn –

Area’s of Concentration

✔ Wt. Lifting - Heavy Wts. Low reps.

✔ Cross Training

(Swimming, Cycling, Soccer,

etc,) Be creative.

Preparation Cycle Low Intensity (20-30%) High Volume (70-80%)

Activities

✔ Running – Change to interval & sprints.

Also Aerodyne & Treadmill, etc.

✔ Wrestling – More situations, actual

matches, live drills.

✔ Wt. Lifting – Gradual change form

power to circuit.

✔ Cross Training - still incorporated.

Competition Cycle Low Intensity (80%) High Volume (20%)

Activities

✔ Running – fast & short, i.e. sprints and

jogs.

✔ Wrestling – short goes with high

intensity, matches, drilling. Focus on

essential and favorite techniques

✔ Wt. Lifting – maintainance, mostly

circuit.

✔ Cross Training - still incorporated.

Avoid getting stale.

A Typical Week: Conditioning / Preparation Cycle

Mon: Am Lifting & Drilling

PM Combative workout

Tues: AM Running & Situations

PM Combative workout

Weds: AM Lift & Drill, afternoon rest

Thur: AM Running & Situations

PM Combative workout

Fri: AM Lifting & Drilling

PM Combative workout PM

Sat: AM Running & Situations, afternoon rest

Sun: Rest & enjoy life.

A Typical Week: Competition Cycle

Mon: AM Individual Drill & Lift

PM Combative position situations

Tues: Team Drill & Running

PM Combative – Long periods

Weds: Recovery

Thur: AM Individual Drill & Lift

PM Short timed scoring situations

Fri: Team Drill & Running

PM Match like combat

Sat: Cross Train, afternoon rest

Sun: Rest & revitalize.

Training Phases National Team

Base Phase Oct.-

Dec Conditional Phase

Preseason conditioning: Run, drill, weight training,

swim, cycle, etc.

High volume – Low Intensity

Olympic or World Team Member: Rehabilitation,

active rest, individual training.

Training Phases National Team

Strengthing Phase Oct.-Mar. Preparation Cycle

80% volumes – 20% intensity

Weights – power & strength, ropes, plyometrics &

agility. In conjuction with OTC Trainers

Back into early competitions

Sunkist, NYAC, Winter tours

Training Phases National Team

Sharpening Phase Apr, May, June. Competition Cycle

20% volumes – 80% intensity

Focus on individual skills, building to peak

conditioning

Key Competitions

Nationals & Trials

Training Phases National Team

Active Rest June

Rest, Rehabilitation, Individual Training

For a couple of weeks after the Trials

Leads into another

Intensive Sharpening Phase July

Begin World competition Prep

Training Phases National Team

Peaking Phase Aug, Sept.

20% volume – 80% intensity

World Team Training Camps

Last week before Competition focus is

on weight control and feeing healthy,

relaxed and ready to complete