For a printable PDF version of this workout click: Freestyle: Gutwrench Training Session
Freestyle: Gutwrench Training Session
Training Session (1.5 – 2 hours): This session is designed to give you an understanding of how to
properly execute a basic gutwrench. Most wrestlers new to freestyle will not have and issue transitioning
from the collegiate style on their feet. However, mat wrestling in freestyle will require a few adjustments.
The gut is one of the two main turns that need to be perfected offensively and defensively before entering
competition. You must also give your partners an understanding of defense to make sure they are giving
the correct defensive pressure during training sessions.
Warm-Up 20 minutes
- Jog/tumble
- Head position no hands
- Head position with hands
- Holding a tripod to defend point drill
- Gut wrench partner drill simply defend to loosen up rib cage
Technique 55 minutes
Some teaching of gut defense needs to be added in order for partner to give the correct feel. Use the
following link for the entire series and more detail if needed: Mid Level Gut
- Shoulder placement
- Head position & changing
- Begin basic gut drilling with partner
- Jumping sides when opponent defenses
- Driving for trap arm gutwrench change direction
Live Wrestling 20 minutes
Situational wrestling is key when learning to execute the gut. You should vary positions and times to
insure a complete look at the skills needed.
- :20 sec. go’s no lock (5x each man)
- :20 sec. go’s with lock (5x each man)
- :20 sec. go’s 1 arm under (5x each man)
- :30 sec. go’s no lock (5x each man)
Conditioning 6 minutes
Warm-down 5 minutes
- Partner stretch
Total Practice Time 106 minutes
For a printable PDF version of this workout click: Freestyle: Gutwrench Training Session
