Dear Coaches,

In 2007, I created a training program for the Maryland National Team in preparation for the Fargo National Championships. The program contains training regimens for High School wrestlers to help them quickly adapt to both Freestyle and Greco Roman. Approximately 70-80% of high school wrestlers who attended Fargo from the state of Maryland had very little experience training in these styles.

The 13-day program covers essential scoring areas (fundamental areas for each style) that are crucial in creating All-Americans in the international styles of wrestling at Fargo. This is not a comprehensive teaching plan because there is not enough time for that and it is simply not necessary. Freestyle is not that different from Folkstyle. Most athletes only need to make minor adjustments to learn the new style & new rules. We focus on teaching tactics that will be useful to help them score, defend and win. Greco Roman is also not that different from high school wrestling. The focus of the program is not to teach new skills but to use the skills high school wrestlers already have and implement them for success in the new style. For example, our emphasis for Greco Roman is to keep good position and knock the opponents off balance during attacks.

If your team is inexperienced in the international styles the biggest weakness they will face is mat wrestling. Wrestlers need to have solid defense to stop a gutwrench or a leg lace in Freestyle and a gutwrench or a body lift in Greco Roman. Most high school athletes will be able to do well on their feet but trading takedowns with an experienced freestyler can quickly run the score up to 7-1 if the newbie cannot defend a gutwrench. Our first 3-day cycle focuses on mat wrestling to help jumpstart mat defense and this remains an important focus throughout all our training cycles in the warm-up.

Thanks, Cary

Breakdown of training sessions

Warm-Up:  I list a variety of things that can be used for a warm-up focusing on skills appropriate for both Freestyle & Greco. Do not attempt to do all of them at once. Use this list to maintain variety and focus on your team’s weak areas during this phase of training sessions.

Technique:  This is the area where you put time into getting it right, correcting the mistakes, and drilling it into the muscles. Make sure they have it by the time the session is over.

Live Wrestling:  I’m a strong believer in situational wrestling and if there is a focus technique for the first session of the day, it makes sense to wrestle live situations. Do it!

Conditioning:  If you are coaching at this level, more than likely, you know what needs to be done. However, do not overlook rest, especially when preparing for and event like Fargo.  Too many coaches overwork athletes before national events. Make sure you have them taper off before going to Fargo.

Time of Sessions:  Typically, I have a general time of how long a session should take but I would never exceed 2 hours in a technique session or 1.5 hours in a live session.  Live sessions ideally are about warm-up and wrestling and should not really exceed 1 hour if the team is pushing.

Off The Mat Time:You will have to be flexible with the schedule and keep the wrestlers off the mat if they are getting burnt out. You may see a morning session and realize you need to cancel the second mat session and go for a run instead. This could be a great boost mentally to your athletes and get them hungry to be back on the mat. You may also switch the schedule and go live in the morning and technique in the afternoon. Keep an eye your athlete’s and use the schedule to keep them fresh.

Training Camp Cycles:  It is best to go 3 days on and 1 day off in training camp. However, if that schedule is not possible break the training into small cycles with breaks in between. You’ll find you get much more accomplished when athletes have a day to rest, renew their energy and digest the lessons of the previous cycle.

Alternation Greco & Freestyle:  Most states push for both styles and on Maryland’s Team 95% wrestled both styles. Our plan alternates days between Freestyle and Greco. There is not a great benefit for 3 days of one style and then 3 days of the other style. The athletes that are wrestling both styles but mentally focused on one particular style will feel limited and frustrated with 3 days of the same style.  Alternating days between styles keeps the camp pace high and I find that it works best for most athletes.

KOLAT.COM Clips:  Some of the technique sessions are tied into the KOLAT.COM library as a guide for coaches.  You can choose to stick directly with the clips but obviously training sessions usually lead to a variety of techniques in that focus area.  I have also created a playlist for each training phase with more in-depth coverage of techniques that will help you supplement training sessions.  We do not currently have Greco included in the KOLAT.COM library but as I said earlier this team was green so we stuck to what we already knew to win matches in this style.

Competing at Fargo

Here are some things to keep in mind for new coaches and athletes to Fargo.  Wrestlers who are at the top of their game will not wear down as much as your newbie’s.  They have the experience of wrestling here before and if they are technically superior they will finish matches within two periods and not be involved in as many dogfights.  Newbie’s will battle just about every round and it’s important that this is talked about prior to the event with a checklist in mind for them to follow.  Below is and example of a guide to keep them motivated, energy level high, and prepare them for what they are in for.  Fargo is a marathon plain and simple for a newbie and placing in this event is not just about how good of a wrestler you are but also about how smart you are when enduring the amount of matches you are going to face:

___  5 min cool down to push lactic acid out of muscles after the first 3 matches, when you get to bouts 4 and up you will need about 2-3 minutes (begin to conserve energy).
___  Have energy boosting bars, fruit, etc on you at all times, eat after every single bout if you find yourself hungry then it’s too late your energy level is depleted.
___  Find a place to sleep between bouts for 20-30 minutes, early rounds you will have more time between bouts but things will pick up as the tournament moves on so make sure team members know where you are if they call you to a mat.
___  Make sure you force yourself to warm-up with early rounds needing more, and later rounds needing less.
___  Do not focus on your weight, if you are in both styles we will handle this when it is time to weigh-in for the next style.  Keep your mind in the event we are currently wrestling.
___  Every single day will be long if you are still in the tournament, recognize this and don’t get frustrated and waste energy on when you will be coming up.
___  Not only must you be skilled you must be willing to push yourself every time we wrestle, in the later rounds the mentally tough, and those willing to continue push in bout 7 of day will come out on top.
 

Training Camp #1  (3 Days)

Day #1 – Session 1
Freestyle Focus:  Gutwrench / Ankle Lace
Duration:  1.5 – 2hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling
    -  At any time coach may add on your own drilling feet or mat

Technique

Some teaching of gut defense needs to be added so partner gives the correct look with drilling.  Gut Offense:

• Mid level gutwrench explanation
• Jumping sides when opponent defenses
• Driving over shoulder for trap arm gutwrench

Day #1 – Session 2
Freestyle Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Live Wrestling

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)
• 1 match if makes sense on time

Conditioning (time coaches choice)

• Push-out drill
• Sprints
• Tripod hold

Training Camp #1  (3 Days)


Day #2 – Session 1
Greco Focus:  Controlling Ties for Corner / Gutwrench
Duration:  1.5 – 2hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

-  At any time coach may add on your own drilling feet or mat

Technique

Will work Greco stance and attacking ties to gain corners on opponent along with gut offense/defense:

• On own position drill Greco
• Wrist drags, elbow drags
• Duck from hook & wrist
• Gut offense clinch
• Gut defense drill

Day #2 – Session 2
Greco Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Live Wrestling

Matches working for score or push-out points.  Clinch strategy should be talked about in warm-up if your losing you need to come up and out:

• Match 1
• Match 2
• Match 3

Conditioning (time coaches choice)

• Rev lift teaching
• Rev lift conditioning drill
• Rev lift live go’s (time coaches choice)

Training Camp #1  (3 Days)


Day #3 – Session 1
Freestyle Focus:  Gutwrench / Ankle Lace
Duration:  1.5 – 2hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling
    -  At any time coach may add on your own drilling feet or mat

Technique

When teaching ankle lace make sure partner is giving the correct look with his defense.  You may need to cover defense back to back when teaching the offense:

• Attacking the knees not the ankles
• Roll under finish
• Leg lace traditional step over
• Opponent raises lock lace through crotch
• Knee block capture
• Fall back finish

Day #3 – Session 2
Freestyle Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Live Wrestling

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 mat with :10 sec break for total of 10 mins
• Match 1
• Match 2
• :20 sec. clinch go’s (8 each man)

Conditioning (time coaches choice)

• Transitional drill to turn 5 min each man

Training Camp #2  (4 Days)


Day #1 – Session 1
Greco Focus:  Covering of 3 point moves & Coaches Choice
Duration:  1.5 – 2hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

-  At any time coach may add on your own drilling feet or mat

Technique

• Arm throw
• Front head
• Body lock
• Trap arm body lock

Day #1 – Session 2
Greco Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Live Wrestling

• :20 sec go’s starting with body lock (5 min total)
• Match 1
• Match 3
• Coaches choice if he wants more live wrestling added

Conditioning (time coaches choice)

• Coaches choice

Training Camp #2  (4 Days)


Day #2 – Session 1
Freestyle Focus:  Covering of 3-point moves – basic takedowns to 3-point finishes
Duration:  1.5 – 2hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

-  At any time coach may add on your own drilling feet or mat

Technique  (Important:  this area is broad and most wrestlers need educated on high scoring techniques from basic shots.  Use the Turning the basic takedowns into 3-point moves library for a better understanding.)

• Snag singles to 3 point finishes – leg inside/outside finishes
• Singles on the mat – build up to feet 3 pt finishes
• Singles to underhooks – headlocks, front head
• Defending high singles to overhook – headlocks, front head
• Arm throw standing
• Arm throw knees

Day #2 – Session 2
Freestyle Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Live Wrestling

• :20 sec go’s starting with leg up—inside, outside, middle (10 min total)
• 20 min open wrestling (coaches will take practice over if not working hard)

Conditioning (time coaches choice)

• Partner carries and crawls

Training Camp #2  (4 Days)


Day #3 – Session 1
Greco Focus: Rev Gut Offense
Duration:  1.5 – 2hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

-  At any time coach may add on your own drilling feet or mat

Technique

• Reverse lift – offense as lead in to teaching defense
• Rev lift defense – heavy on lock, constantly moving, circling out of lock, head in the middle
• Rev lift defense – come to feet and re-lock
• Hard drilling – drags, ducks, body locks,

Day #3 – Session 2
Greco Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Live Wrestling

• :20 sec go’s starting with rev gut lock (10 min total)
• 20 min open wrestling (coaches will take practice over if not working hard)

Conditioning (time coaches choice)

• Coaches choice

Training Camp #2  (4 Days)


Day #4 – Session 1
Freestyle Focus:  Wrestling out of overhook/underhook on edge
Duration:  1 hr

Warm-Up – 15 min

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

-  At any time coach may add on your own drilling feet or mat

Technique – 30 min

• Strategy drilling from overhook & underhook on edge in this position
• Throwing from the underhook:
  • underhook set-up to hip toss
  • single leg release to hip toss
• Throw from the overhook:
  • overhook to chest to chest lateral drop
• Defending high singles to overhook – headlocks, front head, arm throw

Cardio – 15/20 min team cardio – run around naval base

Day #4 – Session 2
Freestyle Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Live Wrestling – competition focused practice

• 20/30 min warm up – whatever you need to get focused and ready
• singlet’s mandatory
• Match 1
• Match 2
• Match 3

Conditioning (time coaches choice)

• Drill OYO transition to turns
• Edge work, push outs
• Coaches choice

Training Camp #3  (2 Days)


Day #1 – Session 1
Greco Focus: Reverse Lift 
Duration:  1.5 hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Technique

• Reverse lift – review offense as lead in to teaching defense
• Rev lift defense – heavy on lock, constantly moving, circling out of lock, head in the middle
• Rev lift defense – come to feet and re-lock
• Hard drilling – drags, ducks, body locks,

Day #1 – Session 2
Greco Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Live Wrestling – all mat wrestling

• :30 sec go’s, :20 sec rest
• starts with lock
• starts with no lock
• starts with lock standing

Conditioning (time coaches choice)

Training Camp #3  (2 Days)


Day #2 – Session 1
Freestyle Focus:  Counter offense skills – crotch lift, etc…
Duration:  1 hr

Warm-Up – 15 min

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

-  At any time coach may add on your own drilling feet or mat

Technique – 30 min
   

• Crotch lift
• defend high crotch with waist roll
• Chest lock
• Defend single leg with all of the above
• Front head lock roll, front head spin
• Basic defense – stopping shots and re-attacking

Cardio – 15/20 min team cardio – run around naval base

Day #4 – Session 2
Freestyle Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Live Wrestling – match scenarios

• Down by 1, up by 1 :30 sec go’s
• Down by 2 pointer, up by 2 pointer :30 sec go’s
• Down by 3 pointer, up by 3 pointer 1 min go’s

Conditioning

• Tripod holds :15 sec holds 2.5 min each man
• Sprints

Training Camp #4  (4 Days)


Day #1 – Session 1
Greco Focus: High Dive Attacks
Duration:  1.5 hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Technique

• Drill OYO
• Cover high dive shot (Greco double)
• From drags, pass, chop, post

Day #1 – Session 2
Greco Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

    -  Jog/Tumble        -  Sprints        -  Tripod Drill        -  Back Step Drill
    -  Push-Out Drill        -  Rev Lifts        -  Crawls/Carries    -  Position Drill
    -  Gutwrench Off/Def    -  Shadow Wrestling    -  Partner Stretch    -  Pummeling

Live Wrestling – Every warm-up is on your own (line up 3 partners for matches, singlet’s mandatory, coaches officiate)

• Match 1
• Match 2
• Match 3
• Weight control if needed

Conditioning

• On your own or with a coach

Motivation:  We are now tapering so it’s important that each kid get time with a coach 1 on 1 if possible.  Does not matter if it’s technique based, conditioning based, etc as long as the athlete has someone in his ear at this point motivating him.  This will be a good mental boost for him leading into Fargo.

Training Camp #4  (4 Days)


Day #2 – Session 1
Freestyle Focus: 3 Freestyle Matches
Duration:  1.5 hrs

Warm-Up -- Every warm-up is on your own (line up 3 partners for matches, singlet’s mandatory, coaches officiate)

• 20/30 min warm up on your own
• coaches give mat assignments

Live

• Match 1
• Match 2
• Match 3

Conditioning

• Weight control on your own or with a coach

    
Day #2 – Session 2
Greco Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

• 20/30 min warm up on your own
• coaches give mat assignments

Live Wrestling – Every warm-up is on your own (line up 3 partners for matches, singlet’s mandatory, coaches officiate)

• Match 1
• Match 2
• Match 3

Conditioning

• Weight control on your own or with a coach

Motivation:  We are now tapering so it’s important that each kid get time with a coach 1 on 1 if possible.  Does not matter if it’s technique based, conditioning based, etc as long as the athlete has someone in his ear at this point motivating him.  This will be a good mental boost for him leading into Fargo.

Training Camp #4  (4 Days)

Day #3 – Session 1
Greco Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

• 20/30 min warm up on your own
• coaches give mat assignments

Live Wrestling – Every warm-up is on your own (line up 3 partners for matches, singlet’s mandatory, coaches officiate)

• Match 1
• Match 2
• Match 3

Conditioning

• Weight control on your own or with a coach

Day #3 – Session 2
Freestyle Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

• 20/30 min warm up on your own
• coaches give mat assignments

Live Wrestling – Every warm-up is on your own (line up 3 partners for matches, singlet’s mandatory, coaches officiate)

• Match 1
• Match 2
• Match 3

Conditioning

• Weight control on your own or with a coach

Motivation:  We are now tapering so it’s important that each kid get time with a coach 1 on 1 if possible.  Does not matter if it’s technique based, conditioning based, etc as long as the athlete has someone in his ear at this point motivating him.  This will be a good mental boost for him leading into Fargo.

Training Camp #4  (4 Days)

Day #4 – Session 1
Freestyle and Greco Focus:  Live Training Session
Duration:  1.5hrs

Warm-Up

• 20/30 min warm up on your own
• coaches give mat assignments

Live Wrestling – Every warm-up is on your own (line up 3 partners for matches, singlet’s mandatory, coaches officiate)

• Match 1 Freestyle
• Match 2 Greco
• Match 3 Freestyle

Conditioning

• Weight control on your own or with a coach

Day #4 – Session 2
Freestyle and Greco Focus:  Coaches practice
Duration:  1.5hrs

Warm-Up – Coaches

Technique -- Coaches

• Cover whatever might have been missed
• Reinforce match Strategy
• Motivate!

Conditioning

• Weight control on your own or with a coach

Motivation:  We are now tapering so it’s important that each kid get time with a coach 1 on 1 if possible.  Does not matter if it’s technique based, conditioning based, etc as long as the athlete has someone in his ear at this point motivating him.  This will be a good mental boost for him leading into Fargo.


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1 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 change of pace that happen in matches covering push-outs, scoring on your feet, and working/defending turns.

 Warm-Up 30 minutes

• Jog
• Tumble
• On your own drilling
  

Live Wrestling 30 minutes

Focus is wrestling and having the ability to switch gears during a match to score (go after the point), defend (hold your lead for a short amount of time), and finally work or defend the turn.  This is to be 30 minutes without rest.  Complete the following rotation until time ends:

• 6 shots each man drill with motion and hand fighting to score
• Using a 8-10ft training circle sumo, first man to score 3 push-outs (you lose if you touch a hand, knee, step out, or your head touches the mat)
• 1st gut to score a live takedown (the guy who score immediately works for a full :20-:30 sec for a turn)
• Other man gets his :30 sec on top to score
  

Conditioning 6 minutes

• 6 min shadow wrestling

Warm-down 5 minutes

• Partner stretch

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Arm Throw Standing Position Focus Session
 
1.5-2hr Training Session: Focus will be fundamental skills need to perfect and arm throw. The arm throw although similar to and arm spin is very different pertaining to set-up and execution. I would consider the arm spin practical for new freestyle wrestlers to attempt but as opponents become tougher the arm throw will be the most affective of the two throws as your level of competition improves.

 
Warm-Up 30 minutes 

• Jog
• Back step drill against wall and with partner 
• Tumbling
• Stretch

Technique 45 minutes 

My time is general so if you need more for teaching take it or less. Here is a link to the
entire library for the arm throw if needed:  Arm Throw

• Hip to hip
• Circling opponent when he has a collar tie
• Opponent has inside control & pressuring
• Collar tie snap arm throw

Live Wrestling 30 minutes 

      Focus is technique we are looking for new moves being summer. 30 minutes of live
      wrestling take breaks and drinks as needed but you should not be socializing.

Conditioning 5 minutes 

      Coaches choice

Warm-down 5 minutes 

      Partner stretch

Total Practice Time 115 minutes


Copyright © 2014 Kolat.com