Four weeks: competition prep
Chains and conditioning in the last four weeks before a tournament, with the load coming down in the final week.
Competition prep. 4 sessions a week for four weeks. The table for each week is the week-one board with its work, rest and repeats scaled; print this page and take the sheet to the wall. It is a schedule for rehearsing shapes, not a training plan from a coach.
Week 1
Volume. Chains at full length, rest kept honest.
| # | Study | Work | Rest | Repeats |
|---|---|---|---|---|
| 01 | Stance motion ladder | 45 s | 30 s | ×2 |
| 02 | Hand fight into a single | 60 s | 40 s | ×2 |
| 03 | Penetration to finish | 60 s | 40 s | ×2 |
| 04 | Snap, sprawl, spin | 60 s | 40 s | ×2 |
| 05 | Cued level changes | 40 s | 20 s | ×2 |
| 06 | Sprawl ladder | 30 s | 30 s | ×2 |
| 07 | Stance and movement review | 60 s | 30 s | ×2 |
19:30 per session, 4 sessions this week.
- Stance motion ladder, forward step: Stance. Start in the staggered stance with the lead foot ahead. Lead foot first. Push off the rear foot and place the lead foot a short step forward. Rear foot follows. Bring the rear foot the same distance so the stagger returns. Base restored. Finish with the same width and the same height you started at.
- Hand fight into a single, hand fighting: Stance. Keep the stance while the hands work; the feet do not stop. Reach inside. One hand reaches for an inside position while the other stays home. Swap hands. Swap: the other hand reaches while the first comes back. Clear and reset. Clear both hands down and away, then return to the stance.
- Penetration to finish, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Snap, sprawl, spin, snap down: Stance. Start in the stance with the hands in front. Hands to the head line. Raise both hands to the height of an opponent's head. Pull and drop the hips. Pull down and toward your hips as your own hips drop back; keep your chest up. Rebuild. Bring the hands back to the stance before the next repetition.
- Cued level changes, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Sprawl ladder, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
- Stance and movement review, backward stance movement: Stance. Face the target with knees available to move. Rear foot moves. Move the rear foot a short distance back. Lead foot follows. Follow with the other foot without bringing them together. Base restored. Retain your stance rather than standing tall.
Week 2
More rounds, same rest. The go-behind and the finish are the studies.
| # | Study | Work | Rest | Repeats |
|---|---|---|---|---|
| 01 | Stance motion ladder | 45 s | 30 s | ×3 |
| 02 | Hand fight into a single | 60 s | 40 s | ×3 |
| 03 | Penetration to finish | 60 s | 40 s | ×3 |
| 04 | Snap, sprawl, spin | 60 s | 40 s | ×3 |
| 05 | Cued level changes | 40 s | 20 s | ×3 |
| 06 | Sprawl ladder | 30 s | 30 s | ×3 |
| 07 | Stance and movement review | 60 s | 30 s | ×3 |
29:15 per session, 4 sessions this week.
- Stance motion ladder, forward step: Stance. Start in the staggered stance with the lead foot ahead. Lead foot first. Push off the rear foot and place the lead foot a short step forward. Rear foot follows. Bring the rear foot the same distance so the stagger returns. Base restored. Finish with the same width and the same height you started at.
- Hand fight into a single, hand fighting: Stance. Keep the stance while the hands work; the feet do not stop. Reach inside. One hand reaches for an inside position while the other stays home. Swap hands. Swap: the other hand reaches while the first comes back. Clear and reset. Clear both hands down and away, then return to the stance.
- Penetration to finish, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Snap, sprawl, spin, snap down: Stance. Start in the stance with the hands in front. Hands to the head line. Raise both hands to the height of an opponent's head. Pull and drop the hips. Pull down and toward your hips as your own hips drop back; keep your chest up. Rebuild. Bring the hands back to the stance before the next repetition.
- Cued level changes, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Sprawl ladder, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
- Stance and movement review, backward stance movement: Stance. Face the target with knees available to move. Rear foot moves. Move the rear foot a short distance back. Lead foot follows. Follow with the other foot without bringing them together. Base restored. Retain your stance rather than standing tall.
Week 3
Hardest week. Shorter rest on the ladders; shapes stay full depth.
| # | Study | Work | Rest | Repeats |
|---|---|---|---|---|
| 01 | Stance motion ladder | 55 s | 20 s | ×3 |
| 02 | Hand fight into a single | 70 s | 25 s | ×3 |
| 03 | Penetration to finish | 70 s | 25 s | ×3 |
| 04 | Snap, sprawl, spin | 70 s | 25 s | ×3 |
| 05 | Cued level changes | 50 s | 10 s | ×3 |
| 06 | Sprawl ladder | 35 s | 20 s | ×3 |
| 07 | Stance and movement review | 70 s | 20 s | ×3 |
28:15 per session, 4 sessions this week.
- Stance motion ladder, forward step: Stance. Start in the staggered stance with the lead foot ahead. Lead foot first. Push off the rear foot and place the lead foot a short step forward. Rear foot follows. Bring the rear foot the same distance so the stagger returns. Base restored. Finish with the same width and the same height you started at.
- Hand fight into a single, hand fighting: Stance. Keep the stance while the hands work; the feet do not stop. Reach inside. One hand reaches for an inside position while the other stays home. Swap hands. Swap: the other hand reaches while the first comes back. Clear and reset. Clear both hands down and away, then return to the stance.
- Penetration to finish, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Snap, sprawl, spin, snap down: Stance. Start in the stance with the hands in front. Hands to the head line. Raise both hands to the height of an opponent's head. Pull and drop the hips. Pull down and toward your hips as your own hips drop back; keep your chest up. Rebuild. Bring the hands back to the stance before the next repetition.
- Cued level changes, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Sprawl ladder, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
- Stance and movement review, backward stance movement: Stance. Face the target with knees available to move. Rear foot moves. Move the rear foot a short distance back. Lead foot follows. Follow with the other foot without bringing them together. Base restored. Retain your stance rather than standing tall.
Week 4
Taper. Half the rounds, full rest, everything slow and clean. Write the plan for the day.
| # | Study | Work | Rest | Repeats |
|---|---|---|---|---|
| 01 | Stance motion ladder | 35 s | 45 s | ×1 |
| 02 | Hand fight into a single | 50 s | 60 s | ×1 |
| 03 | Penetration to finish | 50 s | 60 s | ×1 |
| 04 | Snap, sprawl, spin | 50 s | 60 s | ×1 |
| 05 | Cued level changes | 30 s | 30 s | ×1 |
| 06 | Sprawl ladder | 25 s | 45 s | ×1 |
| 07 | Stance and movement review | 50 s | 45 s | ×1 |
10:35 per session, 4 sessions this week.
- Stance motion ladder, forward step: Stance. Start in the staggered stance with the lead foot ahead. Lead foot first. Push off the rear foot and place the lead foot a short step forward. Rear foot follows. Bring the rear foot the same distance so the stagger returns. Base restored. Finish with the same width and the same height you started at.
- Hand fight into a single, hand fighting: Stance. Keep the stance while the hands work; the feet do not stop. Reach inside. One hand reaches for an inside position while the other stays home. Swap hands. Swap: the other hand reaches while the first comes back. Clear and reset. Clear both hands down and away, then return to the stance.
- Penetration to finish, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Snap, sprawl, spin, snap down: Stance. Start in the stance with the hands in front. Hands to the head line. Raise both hands to the height of an opponent's head. Pull and drop the hips. Pull down and toward your hips as your own hips drop back; keep your chest up. Rebuild. Bring the hands back to the stance before the next repetition.
- Cued level changes, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Sprawl ladder, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
- Stance and movement review, backward stance movement: Stance. Face the target with knees available to move. Rear foot moves. Move the rear foot a short distance back. Lead foot follows. Follow with the other foot without bringing them together. Base restored. Retain your stance rather than standing tall.
Open the boards in the app ↗ Use your browser's print command for the sheet; the page has a print layout.