Dummy training recommended from Coach Ivan Ivanov

Using the dummy drills as part of your warm up:
To brake the monotony of daily warm ups, coach Ivanov finds the warm up with dummy drills very effective during the beginning of the workout or the preparation part of the practice/ the warm up.

The Structure

Start with light jogging and jogging exercise for 2-3 minutes. Pick 5-7 exercise for upper and lower body stretching. Total time for loosen up the body 5-7min.

Dummy Drills for high school style and freestyle wrestlers:

• High Crotch- 5-10 reps regular learning pace and 5-10 reps with high speed pace
• Fireman carry 5– 10 reps regular learning pace and 5-10 reps with high speed pace
• Double leg attacks- 5-10 reps slow pace 5-10 reps high speed pace
• Hip toss-5-10 reps slow pace and 5-10 reps high speed pace
• Lateral drop -5-10 reps slow pace and 5-10 reps high speed pace

After doing this drills the wrestlers should be pretty well warmed up and ready for more intensive practice with partner. The coach can continue the warm up by picking few very specific warm up exercises such as: back bridging, flips from bridge, tumbling or the coach can give his athletes 3-4 minutes to warm up on their own.

According to coach Ivanov the warm up with dummy drills is recommended at least 2 times per week.

Warm up with upper body and Greco Roman Drills:

Start with jogging and jogging exercises for 2-3 min.
Pick 5-7 exercises for upper and lower body stretching. Total time for loosen up the body 5-7 min.

1. Back Step drills – Arm throw from the feet- 10-15 reps not throw just back step.
2. Back Step drills- Head Lock -10-15 reps no throw, just back step
3. Arm throw from the feet – 10 throws with high speed and explosive power
4. Head Lock -10 reps with high speed and explosive power
5. Body lock – 10 reps with explosive power

The coach can assigned 2 wrestlers per each dummy.
One is lifting the dummy for his partner and than the other way.

Drilling with dummy as a extra conditioning after the main part of the wrestling practice:
Drills:

1. High Crotch by lifting the dummy all the way up 3 x 30 sec. intense
2. Fireman Carry with the finish- 3 x 30 sec. intense ( the coach can assigned a partner to lift the dummy  up  for the athlete who is doing the drills )
3. Body lock intensive throws 3 x 30 sec. For this drill the athlete have to be able to throw as fast as he can and lift the dummy on his own and throw it again and again for 30 sec. to 1min. straight with high intensity.

 The coach can chose dummy drills and dosage the volume of training based on each athlete’s experience.