User Name: Mike
Coaching Background (level, year exp., etc.): High School, 20 years
Training Level: High School
Session Goal: Introduction to Double Leg Offense & Defense (majority of wrestlers have 0 years experience)
Approx. Warm-Up Time: 20 min
Warm-Up Design: Dynamic Warm
Approx. Technique/Drilling Time: 20 min
Technique/Drilling Design: 13 min Offense - Intro appropriate distance, penetration steps, hand wrap position, finish 7 min Defense - Sprawling technique with two possible finishes to score Rep each aspect of the videos 15 times (experienced guys can do more) putting it all together by the end of each session.
Clips Used:
Approx. Live Wrestling: 30 min
Live Wrestling Design: Two groups 3 min go's x 5 for each group. Takedown focus with only 10 seconds on the ground following a takedown to encourage a quick transition to a ground move.
Approx. Conditioning Time: 10 min
Conditioning Design: 5 stations x 30 seconds x 3 rounds
Coaching Background (level, year exp., etc.): High School, 20 years
Training Level: High School
Session Goal: Introduction to Double Leg Offense & Defense (majority of wrestlers have 0 years experience)
Approx. Warm-Up Time: 20 min
Warm-Up Design: Dynamic Warm
- Tumbling Bridging (tripod and back bridge and switching back and forth)
- Small Circles with change of direction
- Practice Circles with change of direction
- Practice Circles with Partner Chase
- Penetration Steps across the room
- Split steps in one spot
- Split steps lateral
- Stand up Pop Drill
- Weight on & Circle Drill
Approx. Technique/Drilling Time: 20 min
Technique/Drilling Design: 13 min Offense - Intro appropriate distance, penetration steps, hand wrap position, finish 7 min Defense - Sprawling technique with two possible finishes to score Rep each aspect of the videos 15 times (experienced guys can do more) putting it all together by the end of each session.
Clips Used:
- Double Leg Head on Penetration
- Double Leg timing the Reach
- Double Leg Snap to Post
- Driving Double Leg with Lift
- Defend Double Leg Sprawl and Spin
- Defend Double Leg Post Elbow
Approx. Live Wrestling: 30 min
Live Wrestling Design: Two groups 3 min go's x 5 for each group. Takedown focus with only 10 seconds on the ground following a takedown to encourage a quick transition to a ground move.
Approx. Conditioning Time: 10 min
Conditioning Design: 5 stations x 30 seconds x 3 rounds
- Squat
- Burpees
- Push ups
- Low Explosion Lunges
- V sit/Sit up
- Combo Mountain Climber

Intro to Double Leg Offense & Defense |