Friday Training
Warm Up / Dynamic Stretching (video)
3 Rounds
- 10 Air Squats
- 10 Cobra to Downward Dog
- 10 Touch the Toes, Touch the Sky
Warm Up Drills
10 Reps of Each:
- Duck Walk
- Shoot
- Sprawl Shoot
- Scramble (Sprawl, Sit out, Hip Heist, Circle, Shoot)
- Forward Roll
- Cart Wheel
- Backward Roll
- Handspring
- Handstand Walk 35ft (do once)
- Bridge / Flip
- Base / Sit out / Turn in on Head / Rotate
Wrestling Technique
Focus: Start with bottom, work through each technique quickly, reinforcing constant movement from bottom.
I teach my wrestlers we do not hang out in the bottom position. Flow from escape attempt to escape attempt until you are free. Rep these out taking turns.
10 Reps Each:
- Switches
- Turn Ins
- Stand-Ups
Focus: Now work from the top position.
With the Arm Lever make sure you have good head placement on the back of the tricep and wedged in the armpit. Drive the humorous in to the ear. Don't stop driving until your opponent is eating the mat. On the tight waist / arm chop / leg ride focus on throwing the leg in where the femur meets the hip girdle.
10 Reps Each:
- Arm Lever + Rebar + Tilt + Pin
- Tight Waist + Arm Chop + Leg Ride + Football The Head + Grapes
Focus: Work from neutral.
10 Reps each
- Your best takedown
- Your second best takedown
- Downblock + Front Headlock + Go Behind
Live Wrestling
10x 1 minute periods, :30 rest between periods.
- 1 periods start Neutral
- 2 periods start with Rebar
- 1 period start Neutral
- 2 periods start with head inside single + both wrestlers on knees
- 1 period start Neutral
- 2 periods start with one wrestler with leg ride in
- 1 period start Neutral
Strength
5-3-1 Heavy as possible
Deadlift
Conditioner
4 Rounds
1 minute each station max effort, 15 seconds to rest and move to next station:
Spin Drill
Bike
Row
Ski
Runner