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Training Session: Arm Drags – High Rep Bottom Work – Live Bottom Wrestling
Warm-Up 25 minutes
Technique 40 Minutes
This is a high rep session on bottom occasionally using whistle starts if intensity drops:
Live Wrestling 20 Minutes
Top bottom wrestling but add in occasional feet wrestling (3 man groups):
Conditioning 10 Minutes
Total Practice Time Approx. 90 Minutes
Copyright © 2017 Kolat.com LLC
Warm-Up 25 minutes
- 2 min jog
- Explosive tumbling and stretching between
- Arm Drag to single leg, high crotch, and double
- Arm Drag wrestling off hip to all shots
- Reverse Wrist Arm Drag to slide bye
Technique 40 Minutes
This is a high rep session on bottom occasionally using whistle starts if intensity drops:
- Stand-Up to overhook
- Tripod Stand-Up
- Tripod top man throws leg in get to feet
- Leg in make top man uncomfortable
- Pulled into crab ride hop out or catch head
Live Wrestling 20 Minutes
Top bottom wrestling but add in occasional feet wrestling (3 man groups):
- 2 min rotation each man (top, bottom, out)
- 1.5 min rotation
- 1 min rotation
- :30 sec rotation
- Coaches discretion if they go longer
Conditioning 10 Minutes
- Line drills with leader
- Whistle starts on the wall stand-ups and heist
Total Practice Time Approx. 90 Minutes
Copyright © 2017 Kolat.com LLC
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