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athletes

Tuesday

Dane Whitted

• 2 min read
Tuesday

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
  • 3/4 Nelson Stack

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:

  • Russian Tie + High Crotch
  • Collar tie + Fake High Crotch + Arm Drag + Go Behind

Focus: After pulling a Russian Tie your opponent try to square, that's when you hit the High Crotch. From the Collar Tie, when you fake a high crotch your opponent will step his leg back and get low, that's when you hit the arm drag.

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 Rebar
  3. 1 period start Neutral
  4. 2 periods start with head inside single + both wrestlers on knees
  5. 1 period start Neutral
  6. 2 periods start with one wrestler down
  7. 1 period start Neutral

Engine Builder

5 Rounds
20 Dumbell Lunges (put a pair of dumbells on your shoulders, go heavy)
20 GHD Sit-Ups