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
Copyright © 2012 Kolat.com
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
Copyright © 2012 Kolat.com
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