For a printable PDF version of this workout click: Freestyle/Collegiate: Russian Tie Training Session
1.5-2 hr Training Session: This session is designed to focus on offense and defense using a Russian Tie or Russian 2 on 1. Will allow athletes the ability to take a controlling tie in and upright position and get them comfortable in more of a standing position to score from. Wrestlers need to have some knowledge of the position for this workout to be affective.
Warm-up 20 minutes
· Jog/tumble
· Head position no hands
· Head position with hands
· Holding a tripod to defend point drill
· Gut wrench defend drill to simply loosen rib cage
Technique 40 minutes
Start with focus on offense and attacking some simple positions with key being that they fully understand how to control the arm. Once they have it then partner should increase his level of fight forcing them to find a variety of openings to score from. To see full series click Russian 2 on 1 Series:
· Russian pull down opponent circles up inside control shot
· Russian climb up the elbow pull down
Live Wrestling 20 minutes
· Coach’s choice here
Conditioning 10 minutes
Defense to Russian tie should come into this section. Each man will go for 5 minutes straight with coach yelling how they should clear during the 5 minute go. This is semi live with a lot of fight from each man. To see complete series of drills click Clearing Russian Two on One Series.
Warm down 6 minutes
· Partner stretch
Total Practice Time 96 Minutes
For a printable PDF version of this workout click: Freestyle/Collegiate: Russian Tie Training Session
