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

• Tripod holds 3 min straight each man

Warm-down 5 minutes

• Partner stretch

Total Practice Time 106 minutes

For a printable PDF version of this workout click: Freestyle: Gutwrench Training Session


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For a printable PDF version of this workout click:Freestyle: Gutwrench Defense Training Session

Freestyle: Gutwrench Defense Training Session

 Training Session 1.5-2hr: This session is designed to help you defend against probably the most used turn in freestyle & Greco wrestling. Most wrestlers new to freestyle will not have and issue transitioning from the collegiate style on their feet but mat wrestling is where they will have and issue. The gut is one of the two main turns that need to be perfected offensively and defensively before entering competition.


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


Before you can begin to teach defense you should have already covered the basics to the gut offense, if you have not then go to the gutwrench offense workout:  Gutwrench Offense Training Session.  Use the following link for the entire series and more detail if needed: Gutwrench Defense Library


   - Fighting hands & elbows
   - Using the mat to break lock
   - Looking at opponent with hip down
   - Ready for the hip down defense
   - Using feet to stop gutwrench changeover
   - Cross leg hook
   - Capturing the body with legs to kill time


Live Wrestling 20 minutes


Situational wrestling is key when learning to execute the gut or defend the gut. You should vary positions and times to make sure they are getting it:


-       :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


   - Small circle sumo drill to work push out point execution


Warm-down 5 minutes


   -Partner stretch


Total Practice Time 106 minutes

For a printable PDF version of this workout click:Freestyle: Gutwrench Defense Training Session

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Copyright © 2012 Kolat.com

Freestyle:  Crotch Lift Training Session

Freestyle wrestling has always I believe been the biggest success story when teaching athletes how to be more strategic and given them the ability of scoring when your opponent attacks.  This session will focus on the crotch lift when your opponent has attempted a high crotch takedown.  You should use this session to keep your wrestlers relaxed so they are not over reacting out of fear and to look for scoring options.


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


During the technique teaching be sure that they are concentrating on not over reacting to opponents shots and using the opportunity to see all scoring possibilities.  This will be tough for first time freestyle wrestlers they have been taught to always sprawl when they are under attack. Use the following link for the entire series and more detail if needed: Crotch Lift Series


   - Being offensive when being attacked
   - Stepping to the corner
   - Crotch lift
   - Opponent go’s low pick-up
   - Tie crotch lift & pick-up together
   - Opponent go’s low crotch lift fall back finish


Live Wrestling 20 minutes


Situational wrestling is key when learning to execute. This will be tough for those attempting the crotch lift with partners knowing exactly what they are attempting.  As a coach what you are looking for is how well they keep balance, are they now comfortable letting a guy in on the leg, and are they close to scoring.  The first section of live is combative drilling where the wrestler shooting the high crotch is moving and setting up the shot.  You are to let him in on your leg and once in it is live.  No more than :20 sec of wrestling after each shot:


-        6 min one mat shooting high-c other man looking for crotch lift
-        2 min break
-       6 min one mat shooting high-c other man looking for crotch lift
-        2 min break
-        1 three period live bout


Conditioning 6 minutes

   - Tripod holds 3 min straight each man

Warm-down 5 minutes

   -Partner stretch


Total Practice Time 106 Minutes


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1-1.5 hr Training Session:  This is a general freestyle training session more of a design with competition near to keep room active.  Will put focus on the bottom defense position to get athletes ready for live wrestling.

Warm-Up 30 minutes

• Jog
• Tumble
• On your own drilling

Technique 30 minutes

Focus is on defense and making sure all wrestlers have a solid grasp of mat wrestling for tournament preparation.

• 3 min each man defend all locks by top man (70% to man)
• 3 min each man defend trap arm gut (finger walk, lock hands to head)
• 3 min each man defending gut when locked (70% to man)
• 2 min each man defend all locks (100% top man)

Live Wrestling 20 minutes

• 6 min edge wrestling:  wrestling out of underhook and over hook positions, alternating attacks with no whistle, your partner attacks stop when point is earned or you get off edge then you attack
• 2-2-2 periods 2 bouts

Conditioning 6 minutes

• 6 min shadow wrestling

Warm-down 5 minutes

• Partner stretch

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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 and spin
·       Russian pull down opponent circles up inside control shot
·       Russian climb up the elbow pull down
·       Russian far ankle pick


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


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