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Think Outside of your "Comfort Zone"!

12/30/2015

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​User Name:  Grizzly Bob
Coaching Background (level, year exp., etc.):  3rd yr HS Assistant Coach, Division I Wrestler at Cal Poly 1983-1986, All Long Island HS Champion Sec. XI 1980-1981, 3x Qualifier NY State Championships 1979-1981, Long Island "Century Club" (112 Varsity Wins)
Training Level:  High School
Wrestling Style:  Collegiate

Session Goal:  Think Outside of your "Comfort Zone"! Theme: "Off Hand" or "Non-Dominant" Hand/ Side Wrestling.

Technique Goal: Learn Back Arch Throws

Approx. Warm-Up Time:  40 min

Warm-Up Design:
  • Jogging (6 Minutes)
  • Chain Wrestling (10 Minutes)
  • Static & Plyometric (Partner) Stretches (5 minutes)
  • 4 Lines: Duck Walks, Tumbling, Cartwheels, Partner Resistance
  • Doubles (Lift and Return) (4 minutes)
  • Standing Gables ( 1 Minute x 4 sets w/ 30 second of circling between sets) (6 Minutes)
  • 3 Lines of Defense (Heads, Hands, Hips) (3 minutes)
  • Sumo Drill (Hand Fighting/ Positioning) (45 Sec x 5 sets) Bent Arms vs. Long Arms
  • Head Position, Controlling the Mat (4 minutes)
  • Water Break

Approx. Technique/Drilling Time:  40 min

Technique/Drilling Design:  
  • Review Hip Throws: Head & Arm, Hip Toss, Arm Throws (15 Minutes)
  • Teach Back Arch Throws: Back Arch Technique Drill, Body Lock, Seatbelt Toss & Missed Double to BL Throw (15 Minutes)
  • Drill: Top Breakdowns "Off Hand" (10 Minutes) - Arm Chop - Knee Block - Deep Waist/Far Ankle - Claw/Spiral Ride
  • Water

Clips Used:
  • Hand Fight Drill
  • Arm Throw Opponent Pressures
  • Single Leg to Inside Trip Hip Toss
  • Back Step Load up Arm Throw
  • Single Leg to Seatbelt Toss
  • ​Missing Double Leg to Body Throw

Approx. Live Wrestling:  30 min

Live Wrestling Design:  
  • Situation wrestling (6) Minutes (Time Permitting) We tell you what you can use from the; Neutral position. (FHL, Russian tie, Over Under, etc.)
  • Top Position: Claw or Spiral Breakdown to half or arm-bar series or cradle turn.
  • Bottom position: Sit out or switch to Granby or Peterson. Red/Green/Out take downs to turn or escape (1 Minute Periods) Top/Bottom/Out (1 Minute Periods) Live Match (6 Minutes)

Approx. Conditioning Time:  
10 min

Conditioning Design:  
  • Jogging with "15's" :
  • Push Ups
  • V-Ups
  • 3-Count Burpee's
  • 3-Count Mountain Climbers

Grizzly Jacks Reminder: Bring your Track Shoes too the afternoon session!
Think Outside of your "Comfort Zone"!
File Size: 5104 kb
File Type: docx
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