Sign in Subscribe

Monday

Dane Whitted

• 2 min read

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.

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: Practice backing out after a bad shot. Slide out into a snap down, front headlock, near side cradle. Work a smooth flow from the bad shot to the cradle. Giving your opponent no window to respond. On the downblock + go behind be brutal with your shoulder and foreman. Punish your opponent for shooting on you. Then push his head and pull the back of arm and hit your Go Behind in one jump.

10 Reps Each:

  • Bad shot + Back Out + Snap Down + Front Headlock + Near Side Cradle
  • Down Block + Go Behind

Focus: Practice leg riding. From top put leg all the way in. Get good hip to hip position and pressure. Learn how to roll and control using leg and hip pressure combined with your upper body movement.

10 Reps Each:

Leg Ride + Forward Roll Banana Split

Live Wrestling

10x 1 minute periods, :30 rest between periods.

  1. 1 periods start Neutral
  2. 2 periods start with Leg Ride
  3. 1 period start Neutral
  4. 2 periods start with Front Headlock
  5. 1 period start Neutral
  6. 2 periods start with Leg Ride
  7. 1 period start Neutral

Strength Training

Push / Pull Supersets:
5-5-5-5-5
Bench Press
1-1-1-1-1
Legless Rope Climb

Engine Builder

4 Rounds
1 minute each station, 15 second rest to move to next station
Wall Walks
Cals on Ski Erg
Max Distance on Assault Runner