QUEZON DISTRICT

300568-QUEZON NATIONAL HIGH SCHOOL

Alunan, Quezon, Isabela

TRAINING MATRIX FOR LEGISLATIVE DISTRICT MEET

WRESTLING- BOYS AND GIRLS

SEPTEMBER 5-18, 2018

DAY INTENSITY AM PM
SEP. 5 MEDIUM 7:30-8:00- set the 1:00-1:30-set the
WED. mattings mattings
8:00-8:30-2k jogging 1:30-2:30-Cardio
8:30-9:30- Drills exercises at 3 sets
Exercises/cardio at 3 2:30-3:00-Basic Stance,
sets Single leg, Double Leg
9:30-10:00-Break 3:00-3:30-break
10:00-11:00-3 rounds 3:30-4:30-3 rounds
sparring using 2 mins. sparring using 2 mins.
ground rules ground rules
11:00-11:30- cool down 4:30-4:45-Cool down
11:30-12:00-return the 4:45-5:00-return the
mattings mattings
SEPT. 6 MEDIUM 7:00-7:30-set the 1:00-3:00-Review all
THU mattings techniques they learn
7:30-8:00- 3k jogging and must execute it in
8:00-8:30-brisk running very fast movement
8:30-9:30- Drills 3:00-3:30-break
Exercises/cardio at 3 3:30-4:30-3 rounds
sets sparring using 2 mins.
9:30-10:00- ground rules
Break(weigh-in before 4:30-4:45-Cool down
break) 4:45-5:00-return the
10:00-11:00-3 rounds mattings
sparring using 2 mins.
round rules
11:00-11:30- cooling
down
11:30-11:50-return the
mattings
SEPT. 7 MEDIUM 7:00-7:30-set the 1:00-1:30-2k jogging
FRI mattings 1:30-2:00-stretching
7:30-8:00- 4k jogging exercises
8:00-8:30-brisk running 2:00-2:30-cardio
8:30-9:30- Drills exerciases at3 sets
Exercises/cardio at 3 Offense and defense
sets technical training, one
9:30-10:00- will be the attacker, and
Break(weigh-in before partner will be the
break) defender, vice-versa,
10:00-11:00-3 rounds 1min.x5 set
sparring using 2 mins.
round rules
11:00-11:30- cooling
 down
11:30-11:50-return the
mattings

SEPT. 8 MEDIUM 7:00-7:30-set the 12:30-1:00-set the

SAT mattings mattings
7:30-8:00- stretching 1:00-1:30-2.5k jogging
exercises 1:30-2:30-Cardio
8:00-8:30-5k jogging exercises at 3 sets
8:30-9:30- Drills 2:30-3:00-Basic Stance,
Exercises/cardio at 3 Single leg, Double Leg
sets 3:00-3:30-break(weigh-
9:30-10:00- in before break)
Break(weigh-in before 3:30-4:30-cooling down
break) 4:30-5:00-return the
10:00-11:00-5 rounds mattings
sparring using 2 mins.
round rules
11:00-11:30- cool down
11:30-12:00-return the
mattings
SEPT. 9 X REST Exercise 4k jogging
SUN

SEPT. 10 HIGH 7:30-8:00-4k jogging 1:00-1:30-3k jogging

MON 8:00-8:30-brisk running 1:30-2:30-Cardio
8:30-9:00-Cardio exercises at 3 sets
exercises at 3 sets 2:30-3:00-Basic Stance,
9:00-9:30-Break (weigh- Single leg, Double Leg
in before break) 3:00-3:30-break(weigh-
9:30-10:00-Basic in before break)
Stance, Single leg, 3:30-4:30-cooling down
Double Leg
10:00-11:00-3 rounds
sparring using 2mins.
round rules
11:00-11:30-cooling
down
11:30-11:50-weigh-in
SEPT. 11 HIGH 7:30-8:00- 3k jogging 1:00-1:30-3k jogging
TUE 8:00-8:30-brisk running 1:30-2:30-Cardio
8:30-9:30- Drills exercises at 3 sets
Exercises/cardio at 3 2:30-3:00-Basic Stance,
sets Single leg, Double Leg
9:30-10:00- 3:00-3:30-break
Break(weigh-in before 3:30-4:00-cooling down
break)
10:00-11:00-3 rounds
sparring using 2 mins.
round rules
11:00-12:00- cooling
down

SEPT. 12 HIGH 7:30-8:00- 3k jogging 1:00-1:30-3k jogging

WED 8:00-8:30-brisk running 1:30-2:30-Cardio
 8:30-9:30- Drills exercises at 3 sets
Exercises/cardio at 3 2:30-3:00-Basic Stance,
sets Single leg, Double Leg
9:30-10:00- 3:00-3:30-break
Break(weigh-in before 3:30-4:00-cooling down
break)
10:00-11:00-3 rounds
sparring using 2 mins.
round rules
11:00-12:00- cooling
down

SEPT. 13 HIGH 7:30-8:00- 4k jogging 1:00-1:30-3k jogging

THU 8:00-8:30-brisk running 1:30-2:30-Cardio
8:30-9:30- Drills exercises at 3 sets
Exercises/cardio at 3 2:30-3:00-Basic Stance,
sets Single leg, Double Leg
9:30-10:00- 3:00-3:30-break
Break(weigh-in before 3:30-4:00-cooling down
break)
10:00-11:00-3 rounds
sparring using 2 mins.
round rules
11:00-12:00- cooling
down

SEPT. 14 HIGH 7:30-8:00- 5k jogging 1:00-1:30-3k jogging

FRI 8:00-8:30-brisk running 1:30-2:30-Cardio
8:30-9:30- Drills exercises at 3 sets
Exercises/cardio at 3 2:30-3:00-Basic Stance,
sets Single leg, Double Leg
9:30-10:00- 3:00-3:30-break
Break(weigh-in before 3:30-4:00-cooling down
break)
10:00-11:00-3 rounds
sparring using 2 mins.
round rules
11:00-12:00- cooling
down

SEPT. 15 HIGH 7:30-8:00- 5k jogging 12:30-1:00-set the

SAT 8:00-8:30-brisk running mattings
8:30-9:30- Drills 1:00-1:30-3k jogging
Exercises/cardio at 3 1:30-2:30-Cardio
sets exercises at 3 sets
9:30-10:00- 2:30-3:00-Basic Stance,
Break(weigh-in before Single leg, Double Leg
break) 3:00-3:30-break(weigh-
10:00-11:00-3 rounds in before break)
sparring using 2 mins. 3:30-4:30-cooling down
round rules 4:30-5:00-return the
11:00-12:00- cooling mattings
down
SEPT. 16 X REST 5K Jogging
SUN
SEPT. 17 MEDIUM 7:30-8:00- set the 1:00-1:30-set the
MON mattings mattings
8:00-8:30-2k jogging 1:30-2:30-Cardio
 8:30-9:30- Drills exercises at 3 sets
Exercises/cardio at 3 2:30-3:00-Basic Stance,
sets Single leg, Double Leg
9:30-10:00-Break 3:00-3:30-break
10:00-11:00-3 rounds 3:30-4:30-3 rounds
sparring using 2 mins. sparring using 2 mins.
ground rules ground rules
11:00-11:30- cool down 4:30-4:45-Cool down
11:30-12:00-return the 4:45-5:00-return the
mattings mattings
SEPT. 18 MEDIUM 7:30-8:00- set the 1:00-1:30-set the
TUE mattings mattings
8:00-8:30-2k jogging 1:30-2:30-Cardio
8:30-9:30- Drills exercises at 3 sets
Exercises/cardio at 3 2:30-3:00-Basic Stance,
sets Single leg, Double Leg
9:30-10:00-Break 3:00-3:30-break
10:00-11:00-3 rounds 3:30-4:30-3 rounds
sparring using 2 mins. sparring using 2 mins.
ground rules ground rules
11:00-11:30- cool down 4:30-4:45-Cool down
11:30-12:00-return the 4:45-5:00-return the
mattings mattings
SEPT. 19 ARRIVAL at Gamu, Isabela
WED
SEPT.20 DIVISION MEET OPENING/OFFICIAL WEIGH-IN
THU
SEPT. 21 GAME PROPER/CONTINUATION O GAMES
FRI
AUG. 22 CLOSING/AWARDING CEREMONY/HOME SWEET HOME
SAT

Prepared by:

MELANIE C. DABLE JERMA G. SACBAT

Coach-Boys Coach-Girls

Assisted by:

MICHAEL L. YAGYAGAN
Trainer

Approved by:

JOEL R.ANTIPOLO
Principal III