For most high school wrestlers, the state tournament is the pinnacle of their competitive athletic existence. Before becoming an All-American, an NCAA Champion, a US Olympian, a wrestler wants to become a state champion -check out Jordan Burroughs after he won a NJ state title his senior year! 

There's something magical about the state tournament. Every year, at every single state tournament in the nation, there is a major upset, a once-in-a-lifetime scramble to win a big match, a 3x state champion juggernaut who's cruising through his bracket on his way to his fourth title...and as always, there is a controversial decision that ignites the crowd and breaks one kid's heart.  The state tournament is dramatic, and it is brings out an intense amount of passion in high school wrestlers that is often lacking during most stretches in the season.  

TO THE POINT: If you're looking to win the big match at state this year, then you've got to stay technically sharp, and you've got to be able score points in the clutch.  Use this week long training progression to sharpen your skills going into state.  

Week Long Training Progression for the State Tournament 
Neutral, Bottom, Top


Sunday: It's too close to state, you can't afford to take a day off.  Stay loose during your workout tonight but get in your fundamentals.  You should be able to hit these moves subconsciously. (estimated workout time - 1hr 15min)

Handfighting - Essential in every match.  You should be able to get to your ties and get out of the ties your not comfortable in.  Every tie you control should connect to a set up.
Working to the Stand Up - At state, it's not always going to be as easy as hitting a stand up off the whistle.  You will need to develop some movement on bottom to work to your stand up.  
Arm Chops -  The most basic of breakdowns on top, this one works.  You'll see it at every level.  

Monday: If you're trying to peak, this may be the day you want to push yourself in practice.  Get in more reps, get in a longer practice, and make sure to spend ample time working form neutral, top and bottom.  (estimated workout time - 2 to 2hrs 30min)

Front Headlocks - The state tournament is shot vs front headlock CITY!  Put in at least 30 minutes working to score from the front headlock today.  Trust me, it will pay off when you need a takedown at the end of a period.  
Building Your Base and Getting Out - At some point in the tournament, nearly every wrestler will get broken down his belly.  Make sure you know how build your base no matter how he's riding you. You've got to get desperate to get away from there.
Destroying the Tri-Pod - I'm telling you guys: everyone will be hitting the tripod at state.  You must be able to break you opponent back down once he gets here.

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Tuesday: You should maintain a high pace once again today.  Start to wrestle from various situations, and make sure you have an answer, a counter to every move your opponent throws at you! (estimated workout time - 2 to 2hrs 30min)

Single Legs - Along with the front headlock, the single leg might be the most high percentage takedown at state.  Make sure to hit your singles from all over the place, and you should concentrate on finishing from a variety of positions.  
Not Explosive? Try This Stand Up - Brought up tri-pods earlier cuz they work!  No matter what happens, you should be to work to your tri-pod and get away.  Spend at least 30 minutes here.  
Cradles - Cradles are a big time move, and anyone who was at NCAA's last year saw how many were being hit.  The cradle is one move that can wipe out the best.  Get this one down.

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Wednesday: A good solid practice is still necessary on Wednesday, but you might be able to pump the brakes just a bit on your pace.  Spend today breaking a sweat and perfecting your most affective technique.  You can afford to work on some more advanced techniques today. (estimated workout time - 1hr 30min)

Front Headlock Defense - So your single leg didn't work, and the guy you're trying to beat starts working his front headlock game.  If you give up a takedown here, you may be sitting in the stands before you want to.  Work hard to get out -and even attack- from here.  This is important.  
Crab Ride Defense - There's at least one kid in every bracket who knows how to turn people form the crab ride.  Would suck to run into that kid and not know what to do.  Put in at least 20 minutes here and practice so you can put your opponent on his back as he works to his "go to" turn.
Tilts - Doesn't matter what tilt you're get at.  Just get good at one.  A cheap tilt can stretch the score and put a match away early.  Get these down.

Thursday: Today you'll want to focus on clutch moves that can make the difference in winning a one point match.  This should be more of a taper practice, and you'll probably spend a majority of practice just cutting weight. (estimated workout time - 1hr 15min)

Whizzer Defense - Shot defense is huge always, but I've seen sooooo many matches where a kid saves giving up a takedown with his whizzer.  If you've got a good whizzer, then it is almost impossible for your opponent to finish a leg attack on you.  This could be huge at state.
Leg Defense - Gotta get out of the legs.  Simple as that.
Mat Returns - What happens when he gets to his feet in double overtime? You've got to return him to win the match.  Matter of fact, you've got to win all the little battles to become a state champion.

Friday and Saturday: By this time, you're either up at the state or district/regional tournament.  Do whatever drills you need to get loose and break a sweat.  Here are three that should get you going:

Rapid Fire Shooting Drill - This drill will get your heart beating.  It is used to produce muscles memory in the attacking wrestler.  
Bottom Defense - Here are variety of counters and defensive adjustments you can make from bottom.  Work hard with these.  
Mike Krause's Breakdown Drill - This is a constant breakdown drill where you move from one breakdown to the next as the opponent constantly moves, adjusts and tries to get away on bottom.