Schlottke

Use Your Dieting and Workout Logging System

The first in a series of basic wrestling principles; principles from the feet.

• Keep shoulders, knees, and toes in line (vertically) in both a square and staggered stance
• Perfect your penetration step
• Elevation change - ducks and high crotch
• Sprawl with feet back and hips in
  • Weight should be applied to your opponent with your hips
• Keep position while circling and don’t go to extremes
  • Don’t over expose yourself while moving

Drills to improve these principles:

• In/Out Penetration (step in and back out without losing position)
• Circle Sprawl (constant motion sprawling while circling away from your opponent)
• Wall Sit (up against a wall, knees at right angle)
• Wall penetration (penetrate by exploding into a *padded* wall.)
• Shot/Sprawl drill (in video)

The six basic principles of the Step Back:

• Single Dumps
  • Squat Back, circle.
• Stand up escapes
  • Lead with back.
• Duck-unders generally require a step back to circle behind for takedown
• 2 on 1 control-circling
• Front headlock Sprawl
• Over and Under Sprawl

The five basic principles of Head Position:

• Use a solid, low stance with head pressure for set-up and defense
• Use power penetrations to the center of your opponent for doubles, singles, high-crotches, etc
• Keep tight side pressure for head outside singles
• When your head is trapped you must work to keep the hips free and moving.
  • This is essential for low singles/doubles, and countering front headlocks.
• Where the head goes, the body follows.
  • This is essential when dealing with sag headlocks and for maintain balance in general.

Principles of the Cross Body Ride (Special Thanks to Spider)
GOOD POSITION

• Your outside foot goes between his legs.
• Hook his near ankle with the toe of your outside foot (grapevine).
• Your body is perpendicular to his body in the small of his back
• Near elbow in his armpit.
• Far hand holding his ankle.
• Head up and back arched.
• Your hips always tight to his hips and higher than his.
• Your body parallel to the mat.
• Your back foot braces on the mat.

PUTTING THE LEG IN

From referee’s position:
Get opponent’s weight on his hands so that he can’t catch your leg as it comes in.
Jam opponent’s near triceps with forearm – put leg in on near side.
Spiral ride to get his weight on his hands – put leg in on far side.

From opponent’s sit out:

• Get your hips in tight to his.
• Pull his back tight into your chest and put in a leg.
• To upright yourself, hook your other foot under his ankle, elevate it and roll to a belly-down position.

From opponent’s stand up:

• Put your leg over his thigh and hook your toe behind his far knee.
• Drop to your near hip, keeping him tight to your body.
• Climb up and into your crossbody ride.

BREAKDOWNS

Hook your free toe under his far ankle, reach down and grab his far wrist, pull the wrist out and extend his leg. Instead of grabbing the far wrist, you can jam it out from under him.

Put your near elbow in the small of his back and lift his far ankle.

GUILLOTINE

• Reach down with your near hand and hook the far arm from the inside.
• Grab the wrist with your other hand, pull it up, and scarf it (duck your head under it). Keep your back arched and your head up.
• Keeping your hips in tight to his, drop to your hip and reach behind his head. Now you can let go of the wrist.
• When the referee starts counting for back points, lock your hands around his head at the level of the temple (where his eyeglasses would be), or wrap your arms around his head and hug it.
• Keep your free leg back for support, pull his head toward you, arch your back into him, and extend your grapevine leg.

SPLIT SCISSORS
If opponent steps out with his far leg:

• Reach behind his knee with your near arm and bury it up to the elbow.
• Lock your hands.
• Step behind him with your free leg, push off, and drop to your hip (not your back).
• Arch your back into your opponent and push off your back leg.

JACOB’S RIDE

• Break opponent down to the far side by using either of the above techniques, or by arching your back into your opponent and throwing your body diagonally across his.
• Reach back with your near arm and grab his head.
• Come out with your far knee posted on the mat. Make a triangle with your knees and feet so that one sole is against the other instep.
• Keep your hip in tight to his.
• Look away and pull his head toward you, or get a tight whizzer and rotate it towards his shoulder.
• If he tries to step his trapped leg out, scoop up both legs from the outside and get a double grapevine (Saturday night ride).

CROSSFACE TO JACOB’S RIDE

• Push opponent’s far shoulder towards his head with your far hand.
• With your near hand, reach from the near side and grab his triceps for a good crossface.
• Pull the crossface and drive off your back leg to break him down into the Jacob’s ride.
• You can tighten it up by tying up both arms with the crossface arm.

REVERSE CROSSFACE PIN

• Put your near elbow in your opponent’s far ear, and reach in front for his inside triceps. Grab it with your thumb pointing down.
• Reach across his chest with your far arm, and grab the same triceps from the inside, also with your thumb down.
• Pull his near arm across his chest with both your arms.
• Drop to your hip for a guillotine-like pinning position. Do not allow any space between his hip and yours.

TILT SERIES
You want to control your opponent’s far wrist through his crotch. You can get this by pulling his far arm in from the outside and catch it in the crotch, or you can set it up by going for a guillotine and when he grabs his hip to block, reach thru the crotch and grab the wrist.

• When you have the wrist thru the crotch, hook his arm with yours up to the elbow, drive off the back foot, drive him forward and pull the arm towards you. Once he’s tilted, push off the back foot and arch into him to prevent him from rolling back over you.

• If you can’t pull him over, pull your elbow out and into the small of his back, and hook his elbow with your hand. Once he’s over, punch thru and hook his elbow as before.

• If you can’t pull him over because he drops his far shoulder to the mat, step back with your free foot (put it in your hip pocket), turn your head towards his feet, push off your back foot and roll through.

OPPONENT SITS OUT INTO CRAB RIDE POSTION

Power Half Nelson:

• Put in a power half nelson on the side with the leg in, with your near forearm across his neck and palm up.
• Lean back to expose his back, pull his arm toward you and push his head away.

Crossface:

• Crossface with near arm.
• Post far arm on the mat to keep good elevation.
• Pull opponent over into a Jacob’s ride.

OPPONENT SITS OUT AND YOU KEEP ELEVATION – HIPS FACING DOWN

• Reach behind his far arm with your near arm, and hook his knee up to your elbow (reach in his pocket).
• Roll across your back into a split scissors.

OR

• Reach over his far arm and hook his knee as above.
• Sag back into a spladle.

COUNTERS TO THE CROSSBODY RIDE

Catch the leg

• Catch the leg from the inside with the same side arm just as he is putting it in.
• Sitout toward the leg and drop to the opposite shoulder.
• Turn in, throw the leg up to the ceiling and come out the back door.

Mule kick

• Kick your foot back and high as the leg comes in.
• Sitout and turn in for an escape.

Hip smash

• Reach back with your inside arm and grab his hip.
• Pull him off you, extned your leg, and smash your inside hip to the mat.
• Sitout and turn for an escape.

Granby roll

• Tripod and cross your inside foot in front of your outside foot.
• Roll across your shoulders and kick your leg out.
• Turn and face opponent.

Wrist and scoot

• Reach across your chest with your inside hand, and grab opponent’s near wrist (the one closest to your head). This can usually be done if he’s “fishing” for a guillotine.
• Pull his arm across your chest and sit into him.
• Scoot your hips away to create space, and come up in your own cross body ride.

Grab foot

• Reach into your crotch with your far arm and grab his foot.
• Pull it out and across your waist.
• Drop your inside hip to the mat and get a whizzer.

Hip rotator

• Lift your outside knee and rotate your hips into your opponent, causing him to bring his back leg up toward your head. Do not let him apply the split scissors.
• Reach back, grab the ankle of his bracing leg and sit into it.
• Keep your head up and come around for a reversal

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On Conditioning: You don't need to be fast to condition yourself. You need to exert yourself to the point you're about to puke.. or do puke. Wrestling a match isn't a marathon, it is a series of sprints. Endurance running is an excellent addition to conditioning, but sprints and other exercises that mimic a wrestling match are more useful.

On Practice: It's every day. Depending on the school, it can be twice a day. Will it hurt your GPA? If you let it, yes. Wrestling is an excellent character builder and will teach you (often without you even noticing) how to do many things well at once.

On the first day expect everything to be very confusing, but don't let it bother you. You will see that in two weeks you will have it down. Wrestling is a very natural sport and as long as you remain relaxed and listen you will learn and grow very rapidly.

Learn More:

• Steve Mocco Clinic (6 Part Series)
• Wrestling Drills Videos
• Brent Metcalf Clinic (3 Part Series)
• 52 Assorted Wrestling Drills & Technique
• 32 Various Wrestling Techniques
• 42 Granby School of Wrestling Technique Clips
• Zeke Jones Teaches Takedown Drills
• Rob Eiter Teaches Takedown Drills
• Basic Takedown Offense by Mike Krause
• 5 Wrestling Workouts - Lifting Techniques
• Training at Another Level
• How to get better at Wrestling Take downs
• Get a little deeper: How Russian Wrestlers Train
• Single Leg, Tree Top Finish
• Scrambling Techniques
• Recovery Drill

Feel free to add any that you run by and they will be added to this list for easy finding..

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Wrestling_Prodigy

Thanks.

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Kazumastars

Thanks so much for adding those basics to this post. It's exactly what beginning wrestlers (like me) are looking for. Thanks a billion!

Schlottke

Feel free to ask away- we will add to this post as questions come in that aren't already addressed here.

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Kazumastars

Hey again. I was wondering if you can add some sort of link to like a video or topic or something that tells what to do when on the mat after the takedown. We're not that far ahead yet at my school, we're going through takedowns but I want to be able to know what I can follow up after the take down and I want to get as experienced as the other guys on the team. I'm the only person on the team who wasn't last year. So if anyone knows a dvd or something that tells how to work the mat, please reply to this thread or PM me or something.

Thanks.

Schlottke

We added the cross body ride, courtesy of Spider.

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Diet & Training System | "Manage your season!"
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Wrestling_Prodigy

You got way more information now, keep it up.

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