WOD 9.24.24

Warm-Up (15 minutes)

• Jogging (3 minutes)

• Dynamic stretching:

  • Arm circles

  • Trunk twists

  • Leg swings

  • Hip rotations

• Wrestling-specific movements:

  • Lunge Walks

  • Bear Crawls

  • Hip heists

  • Stand-up Drill

Technique Instruction and Drilling (50 minutes)

Stand-Up Escape (10 Minutes)

1. Demonstrate proper stand-up technique

2. Partner drill: Basic stand-up (3 x 1 minute rounds)

3. Stand-up against various top rides (tight waist, spiral ride)

Stand-Up Posting Hand that has the Ankle (10 Minutes)

1. Demonstrate proper stand-up technique

2. Partner drill: Basic stand-up (3 x 1 minute rounds)

3. Stand-up against various top rides (tight waist, spiral ride)

The BRONCO (10 Minutes)

1. Demonstrate proper Bronco technique

2. Partner drill: Basic Bronco (3 x 1 minute rounds)

Hip Heist Drill (10 Minutes)

Demonstrate the Hip Heist Drill

Athletes perform (3 x 1 minute rounds)

Sit-Out and Turn-In (10 Minutes)

1. Teach sit-out technique

2. Partner drill: Sit-out to turn-in (3 x 1 minute rounds)

3. Sit-out against different top rides

Switch (15 Minutes)

1. Demonstrate switch technique

2. Partner drill: Basic switch (3 x 1 minute rounds)

3. Switch against tight waist and arm bar rides

Granby Roll (Advanced Wrestlers)

1. Introduce Granby roll technique

2. Solo drill: Granby roll practice (2 x 1 minute rounds)

3. Partner drill: Granby roll escape (3 x 1 minute rounds)

Escape Combination Drills

(20 minutes)

1. Stand Up ( 2 x 2 Minute Rounds)

2. Sit-out to switch combo (2 x 2 minute rounds)

3. Switch to Granby roll combo (2 x 2 minute rounds) (Advance Wrestlers)

Situational Wrestling (25 minutes)

• Bottom wrestler starts in referee's position

• Top wrestler applies various rides

• Bottom wrestler must escape within 30 seconds

• 5 x 3 minute rounds with different partners

• Rotate partners and starting positions

Escape-Focused Conditioning (15 minutes)

Circuit Training (30 seconds work, 15 seconds rest)

1. Stand-ups

2. Sit-outs

3. Push ups

4. Sprawls

5. Hip heists

Repeat circuit 2-3 times based on wrestlers' fitness levels.

Cool Down and Review (15 minutes)

• Light jogging (2 minutes)

• Static stretching

• Technique review: Have wrestlers demonstrate key points of each escape

• Q&A session: Address any questions about escape techniques

Additional Notes:

1. Emphasize the importance of explosive movement and proper timing in all escape techniques.

2. Stress the need to create space and break the opponent's control before attempting an escape.

3. Encourage wrestlers to chain escape attempts together if the initial attempt fails.

4. Remind wrestlers to immediately seek control or a takedown after successfully escaping.

5. Discuss how to recognize which escape technique to use based on the opponent's riding position.

6. Emphasize the importance of hand control in preventing the top wrestler from re-establishing control during an escape attempt.

7. Encourage wrestlers to practice these escapes regularly, as they are crucial for success in bottom position.

8. Discuss how to use the edge of the mat strategically when attempting escapes.

9. Incorporate short water breaks between sections to keep wrestlers hydrated.

This practice plan focuses on developing a diverse set of escape techniques, which are essential for success in wrestling. By mastering these escapes, wrestlers will be better equipped to handle various bottom positions and turn defensive situations into offensive opportunities. Remember, a strong bottom game can often be the difference between winning and losing a match.