Autor: Terry Steiner (Entrenador Nacional de Lucha Femenil, USAWrestling). Publicado originalmente en http://www.fila-official.com/index.php?option=com_content&view=article&id=134&Itemid=100238&lang=en

1. Athlete
Periodization
Planning
USAW Women’s Freestyle
National Team

2. Planning Philosophy
 We have to determine what we want the
final picture to look like.
 To do this we have to evaluate history.

3. 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?

4. 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.

5. 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.

6. The question is
not, can we score
but, when will we
score again.

7. Planning the Quad
Year One
Focus on education in all
aspects.
“Filling the backpack.”

8. Areas of Concentration
 Wrestling
 Coaches must be aligned to the
National Coach.
 Techniques Development –
understand “how” and “why”.
 Encouragement in expanding our
wrestling skills.

9. 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.

10. 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.

11. 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.

12. 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.

13. 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 !

14. Areas of Concentration
Continue to work in areas of :
 Strength & Conditioning
 Nutrition
 Psychology
Applying what was learned in year
one specifically to wrestling

15. 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.

16. Quad – Year Three
Outcome oriented! Athlete is 90%
programmed in all aspects.
Athletes must now demonstrate
consistency on the mat.

17. Areas of Concentration
 Wrestling
 Coaches must be aligned to the
National Coach.
 Focus on strategy, tactics and
technique.
 Focus on consistency.
 Log everything !

18. 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.

19. 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.

20. 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.

21. Quad Year Four
Focus on periodization. Rest and
recovery, tweaking – peaking.
Being 100% ready when stepping on
the mat.

22. 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.

23. 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.

24. Areas of Concentration
 Camps and Competition
 Focus on the performers.
 More domestic only camps.
 6 to 8 competitions.
 Olympic Games, 4 Medals

25. 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.

26. To peak when it counts.
 At the National Championships
 At the World Team Trials
 At the World Championships

27. 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).

28. Training Segments
 1. The conditioning cycle.
 2. The preparation cycle.
 3. The competition cycle.
 These cycles may be repeated
depending on actual competition dates.

29. 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.

30. 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.

31. 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.

32. 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.

33. 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.

34. 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.

35. 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

36. 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

37. 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

38. 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