Lessons Menu

 

 

Lesson 1 – Single Leg – Sweep Single & Finishes

 

  • Warm Up (10min)
    • Line Drills (5min)
    • Partner Drill (5min)
      • Getting a Tie
      • Moving With Bicep Tie Drill
  • Lesson (30min)
  • Sweep Single Set Up
    • Double Bicep Entry
      • Fake Single to Sweep Single
      • Fake High Crotch to Sweep Single
      • Snap to Sweep Single
      • Fake Single to Snap to Sweep Single
      • Reverse Wrist Set Up
      • Good Posture
  • Mid Level Finish Position
    • Picking Up The Leg
  • Mid Level Finishes
    • Grab Neck/Head
    • Go Backside
    • Uppercut Knee & Sweep
  • Shadow (5min)
    • Stance & Motion
    • Shadow Wrestling
  • Live Rounds (30min)
    • 2 x 3min Flow / Drill
    • 5 x 3min Hard

 

 

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Lesson 2 – Single Leg – High Entries & Finishes

 

  • Warm Up (10min)
    • Partner Drill (10min)
      • Single Leg Dill (30 – 60 sec each)
        • Static Toe Touch
        • Scarecrow – Sweep Single
        • Scarecrow – No Hands Sweep Single
      • Under Hook Entry
        • From Their Collar Tie
        • From Your Collar Tie Club
  • Lesson (30min)
    • High Single Leg Entry
      • Under Hook – Mid Level Finish Position
      • Mid Level Finish Position
    • High Finish Position
      • Tree Top (not on video)
    • High Level Finish
      • Grab Head/Neck
      • Knee Roll to Backside
  • Shadow (5min)
    • Shadow Wrestling
  • Live Rounds (30min)
    • 2 x 3min Flow or Drill
    • 5 x 3min Hard

 

 

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Lesson 3 – Single Leg – Low Entries & Finishes

 

  • Warm Up (10min)
  • Partner Drill (10min)
    • Single Leg Dill (30 – 60 sec each)
      • Static Toe Touch
      • Scarecrow – Sweep Single
      • Scarecrow – No Hands Sweep Single
    • Under Hook Entry
      • From Their Collar Tie
      • From Your Collar Tie Club
  • Lesson (30min)
    • Low Single
      • Finish Position
      • Entries
        • Reverse Wrist – Fake Arm Drag
        • Miss-Direction
        • Outside Elbow – Fake Duck Under
      • Finishes
        • Double Leg
        • Single Leg
        • Out The Back
  • Shadow (5min)
    • Shadow Wrestling
  • Live Rounds (30min)
    • 2 x 3min Flow or Drill
    • 5 x 3min Hard

 

 

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Lesson 4 – Double Leg – Entries & Finishes

 

  • Warm Up (10min)
    • Line Drills (5min)
    • Partner Drill (10min)
      • Steering Wheel Drill
      • Moving You Opponent
  • Lesson (30min)
    • Theory
    • Penetration Step
      • Teach Knee Down – Step Up 
      • Askerin Explosion
    • Snap Arm/s – Double
    • Finishing The Double
      • Turn The Corner
      • Low Blast Double
      • Defending The Sprawl With A Windscreen Wiper
      • Finishing The Double Leg To A Turk / Top 1/2 Guard
        • Note: Good position for MMA, but also looking for a Handcuff
  • Drill (5min)
    • Setups to a Double Leg
  • Live Rounds (30min)
    • 2 x 3min Flow or Drill
    • 5 x 3min Hard

 

 

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Lesson 5 – High Crotch – Entries, Position & Finishes

 

  • Warm Up (5min)
    • Partner Drill (5min)
      • Getting Into A Tie
      • Moving With Bicep Tie
      • Steering Wheel
  • Lesson (30min)
    • H/C Position
    • H/C Setups
      • Post H/C
      • Bicep & Fake Entry
      • Bicep & Snap
      • Timing The Shot
    • H/C – Double Leg Finish
    • H/C – Run The Pipe
    • H/C – Run The Pipe – Double Leg
  • Drill (5min)
    • Toe Touch Drill
    • Shoot Though Drill
  • Live Rounds (30min)
    • 2 x 3min Easy In Hard Out (Use any H/C Entry & Finish)
    • 5 x 3min Hard

 

 

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Lesson 6 – High Crotch – Finishing From Sprawls – Piston Position

 

  • Warm Up (5min)
    • Revision
      • At 50% Setup, Enter & Finish From Bicep/Inside Tie
        • Sweep, Low & Mid Level Single Leg
        • Double Leg
        • High Crotch
  • Lesson (40min)
    • Defending The Standing Sprawl
      • There are two common ways to sprawl 
        • Pushing their hip forward
        • Cutting the corner
    • Cutting The Corner On The Sprawl
      • H/C Piston Position
    • Piston Piston Finishes
      • Roll Under Finish
      • Attack The Legs Finish
  • Live Rounds (25min)
    • 1 x 3min Flow
    • 5 x 3min Hard

 

 

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Lesson 7 – High Crotch – Finishing From Sprawls – Crackdown

 

  • Warm Up (5min)
    • Revision
      • At 50% Setup, Enter & Finish From Bicep/Inside Tie
        • Sweep, Low & Mid Level Single
        • Double Leg
        • High Crotch
  • Lesson (40min)
    • Defending The Standing Sprawl
      • There are two common ways to sprawl 
        • Pushing their hip forward
        • Cutting the corner
    • Pushing Their Hip Forward On The Sprawl
      • H/C Crackdown Position
    • Crackdown Position Finishes
      • Cradle Finish
      • Shelf The Foot
      • To The Turk
  • Live Rounds (25min)
    • 1 x 3min Flow
    • 5 x 3min Hard

 

 

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Lesson 8 – High Crotch – Bad Position Escapes & Finishes

 

  • Warm Up (10min)
    • Line Drills (5min)
    • Partner Drill (5min)
      • Stance & Motion
      • Wrist Fighting
  • Lesson (30min)
    • High Crotch Bad Position
      • Position
        • Escape & Finish
          • Hurdlers
          • Sitting Into Them
          • The Egg Roll
      • Don’t Be There
  • Live Rounds (30min)
    • 2 x 3min Flow
    • 5 x 3min Hard

 

 

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Lesson 9 – Down Blocks & Sprawls

 

  • Warm Up (10min)
    • Line Drills (5min)
    • Hand Fighting (5min)
      • Moving & Setting Up Attacks
  • Lesson (40min)
    • Down Blocks
      • Same Side Down Block (Single Leg)
      • Cross Down Block (High Crotch)
      • Finish in Front Head Lock Position (Brief Look)
    • Sprawling
      • Hips Down
      • Cover The Head
        • Hips
        • Hands
      • Block The Knees
      • High Crotch Sprawl
      • Finish In Front Head Lock Position
    • Defensive Drill
  • Live Rounds (25min)
    • 1 x 3min Flow Wrestle
    • 5 x 3min Hard

 

 

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Lesson 10 – Front Headlock Position & Finishes

 

  • Warm Up (10min)
    • Hand Fighting (5min)
      • Moving & Setting Up Attacks
      • Revision (5min)
        • Down Blocks
        • Sprawls
  • Lesson (35min)
    • Mantis Position
      • The Position
      • Go behind
    • Front Head Lock
      • Position
      • Finishing From Front Headlock
        • Breaking Them Down / Bounce
        • Go Behind
          • Cross Block
          • Arm Drag
          • Chin Strap
          • Switch Hands
          • Head In Hole
    • Defensive Drill
  • Live Rounds (25min)
    • 1 x 3min Flow Wrestle
    • 5 x 3min Hard

 

 

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Lesson 11 – Single Leg & High Crotch Defence

 

  • Warm Up (10min)
    • Line Drills (5min)
    • Hand Fighting (5min)
      • Getting into an offensive position
  • Lesson (35min)
    • Leg In The Air Defence
      • Head Inside
      • Head Outside
    • Hip Tip
    • Switching The Head
      • Note: This is very good on the cage, if the opponent is too strong in one attack sometimes a head switch will make enough space to escape, or the opponent won’t be as strong with the head on the other side.
    • Defensive Drill
  • Live Rounds (25min)
    • 1 x 3min Flow Wrestle
    • 5 x 3min Hard

 

 

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Lesson 12 – Standing Front Headlock Finishes

 

  • Warm Up (10min)
    • Stance & Motion (5min)
      • Shadow Wrestling (5min)
  • Lesson (30min)
    • Front Headlock Position – Standing
    • Finishes
      • Shoulder Drop – Far Leg
      • Honey Badger
      • Quad Pod
    • Set Ups
      • Bicep/Inside Tie, Snap Down – Front Headlock
      • Collar Tie, Snap Down – Front Headlock
      • Under Hook, Fake Single – Front Headlock
  • Live Rounds (30min)
    • 2 x 3min Flow Wrestling
    • 5 x 3min Hard

 

 

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Lesson 13 – Defending The Bottom Position

 

  • Warm Up (10min)
    • Line Drills (5min)
    • Shadow Wrestling (5min)
  • Lesson (30min)
    • Bottom Position & Philosophy 
    • Bottom Position Hand Fighting
      • Cross Wrist
      • One-On-One
      • Two-On-One
      • Drill all of the above
    • Sealing Out
    • Standing Up
  • Live Rounds (30min)
    • 2 x 3min Flow Wrestling
    • 5 x 3min Hard

 

 

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Lesson 14 – Cutting Out

 

  • Warm Up (10min)
    • Quick Review
      • Bottom Position Hand Fighting
        • Cross Wrist
        • One-On-One
        • Two-On-One
        • Drill all of the above
  • Lesson (30min)
    • Quick Review
      • Sealing Out
      • Standing Up
    • Cutting Out
      • From The Knees
      • From Standing
        • Cut Out – High Crotch
        • Cut Out – Peak Out
        • Cut Out – Switch Low
  • Live Rounds (30min)
    • 2 x 3min Flow Wrestling
      • Starting From Bottom Position, Get to feet then re-attack
    • 5 x 3min Hard

 

 

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Lesson 15 – Breakdowns

 

  • Warm Up (10min)
    • Line Drills (5-min)
    • Bottom Position Hand Fighting (5-min)
      • Cross Wrist
      • One-On-One
      • Two-On-One
      • Drill all of the above
  • Lesson (30min)
    • Thigh Pry
    • Tight Waist
    • Chop To Oki
      • Attack Hands For Cross Wrist
      • Head In Arm Pit
      • Safe Ankle
  • Live Rounds (30min)
    • 2 x 3min Flow Wrestling
      • Starting From Bottom Position
    • 5 x 3min Hard

 

 

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Lesson 16 – Breakdowns

 

  • Warm Up (10min)
    • Line Drills (5-min)
    • Bottom Position Hand Fighting (5-min)
      • Cross Wrist
      • One-On-One
      • Two-On-One
      • Drill all of the above
  • Lesson (30min)
    • Magic Elbow
      • Far Leg Cradle
      • Near Leg Turk
    • Foot In Series
      • Staying On
      • Attack Fingers To Cross Wrist
      • Attack Fingers To Bar
      • Breakdown To Hip
  • Live Rounds (30min)
    • 2 x 3min Drill 
      • Breakdown & Build Up
    • 5 x 3min Hard

 

 

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Lesson 17 – Pins

 

  • Warm Up (10min)
    • Line Drills (5-min)
      • Bottom Position Hand Fighting (5-min)
        • Cross Wrist
        • One-On-One
        • Two-On-One
        • Drill all of the above
  • Lesson (30min)
    • Getting The Bar
      • Chop to Oki
      • Head In Arm Pit
      • Rollover With The Bar
      • Take The back
    • Half Nelsons
      • Rollover With Half Nelson
  • Live Rounds (30min)
    • 2 x 3min Drill 
      • Breakdown, Pin / Build Up
    • 5 x 3min Hard

 

 

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Lesson 18 – Chain Wrestling Off The Collar Tie

 

  • Warm Up (5min)
    • 3 x 1min Shadow Wrestling
      • Stretch between rounds
  • Lesson (40min)
    • Note: Don’t get too bogged down in each technique the idea is to tech chain wrestling, not each seperate skill.
    • Collar Tie Set Up
    • Chaining From The Collar Tie –
      • Ankle Pick
      • Ankle Pick – Snap Down – Front Headlock
      • Ankle Pick – High Crotch
      • Ankle Pick – High Crotch – Double Leg
      • Ankle Pick – Double Leg
      • Ankle Pick – Low Single
  • Live Rounds (25min)
    • 1 x 2min One&One Drill
    • 1 x 2min Two&Two Drill
    • 5 x 3min Hard

 

 

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Lesson 19 – Chain Wrestling Off 2on1 (Russian Tie)

 

  • Warm Up (10min)
    • Line Drills
    • 3 x 1min Shadow Wrestling
      • Stretch Between Rounds
  • Lesson (35min)
    • 2on1 Set Up
    • Chaining From The 2on1 –
      • Lat Drop
      • Double Leg
      • Head & Arm
  • Live Rounds (25min)
    • 1 x 2min One&One Drill
    • 1 x 2min Two&Two Drill
    • 5 x 3min Hard

 

 

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Lesson 20 – Chain Wrestling From Under Hooks

 

  • Warm Up (10min)
    • Line Drills
    • Pummeling 
      • Pummeling – Double Under Body Lock Game
    • Hand Fighting – Looking for head position
  • Lesson (35min)
    • What is an Underhook
    • Collar Tie Set Ups
      • Collar Tie – Under Hook
      • From Their Collar Tie – Under Hook
    • Finishing From The Collar Tie
      • Under Hook – Knee Pick
      • Under Hook – High Crotch
      • Under Hook – Double Leg
    • Chaining From The Collar Tie
      • Under Hook – Front Headlock
      • Under Hook – Front Headlock – High Crotch
      • Under Hook – Front Headlock – Double Leg
  • Live Rounds (25min)
    • 1 x 2min One&One Drill
    • 1 x 2min Two&Two Drill
    • 5 x 3min Hard

 

 

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Lesson 21- Mat Returns

 

  • Warm Up (10min)
    • Line Drills (5-min)
    • Flow Wrestling (5-min)
  • Lesson (30min)
    • Mat Returns
      • Rear Position Standing
      • Lift & Tilt
      • Lift Tilt & Knee Sweep
      • Leg Ride
  • Live Rounds (30min)
    • 2 x 3min Drill 
      • One&One
      • Two&Two
    • 5 x 3min Hard

 

 

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Lesson 22 – Mat Returns

 

  • Warm Up (10min)
    • Line Drills (5-min)
    • Flow Wrestling
  • Lesson (30min)
    • Mat Returns
      • Rear Position Standing
      • Switch
      • Double Leg
  • Live Rounds (30min)
    • 2 x 3min Drill 
      • One&One
      • Two&Two
    • 5 x 3min Hard

 

 

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Lesson 23 – Double Leg Rides

 

  • Warm Up (10min)
    • Line Drills (5-min)
    • Shadow Wrestling (5-min)
  • Lesson (30min)
    • Leg Ride
      • Basic Set Up
      • Double Leg Ride
      • Double Leg Ride – 1/2 Nelson
      • Double Leg Ride – Wrestling Arm Bar
      • Getting To The Side
  • Live Rounds (30min)
    • 2 x 2min Drill 
      • Breakdowns, Get Ups & Mat Returns
    • 5 x 3min Hard

 

 

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Lesson 24 – Double Leg Ride – Turk

 

  • Warm Up (10min)
    • Line Drills (5-min)
    • Shadow Wrestling (5-min)
  • Lesson (30min)
    • Leg Ride
      • Basic Set Up
      • Double Leg Ride
      • Double Leg Ride – Turk 
      • Double Leg Ride – Bent Leg Turk
      • Leg Ride Turk Set Up From Belly Down
  • Live Rounds (30min)
    • 2 x 3min Drill 
      • Break Downs, Get Ups & Mat Returns
    • 5 x 3min Hard

 

 

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Lesson 25 – Leg Ride Home Base Position

 

  • Warm Up (5min)
    • Line Drills (5-min)
  • Lesson (40min)
    • Leg Ride Home Base (Don’t spend too much time on each of these)
      • Basic Set Up
      • Spiral Ride – Home Base
      • Tip – Home Base
      • Oki – Home Base
      • Get Up – Home Base
    • Home Base Breakdowns
      • Wrestling Guillotine
      • Ball & Chain
      • Banana Split BJJ / MMA Submission
  • Live Rounds (25min)
    • 5 x 3min Hard

 

 

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Lesson 26 – Bottom Wrestling

 

  • Warm Up (10min)
    • Line Drills (5-min)
    • Pummeling 
    • Hand Fighting
  • Lesson (40min)
    • Bottom Wrestling
      • Stand Up
      • Granby Roll
      • Switch
    • Chain Wrestling
      • Step Up vs Arm Chop
  • Live Rounds (25min)
    • Rule of 10
      • Bottom Wrestling
      • Mat Returns
    • 5 x 3min Hard

 

 

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Lesson 27 – Clearing The Legs

 

  • Warm Up (10min)
    • Line Drills (5-min)
    • Pummeling 
    • Hand Fighting 
  • Lesson (40min)
    • Clearing The Legs
    • Sitting Long
    • Over Their Leg
    • Over Their Leg but Stretched Out
    • Under Their Leg
    • Sit On Their Torso
  • Live Rounds (25min)
    • 1 x 3min Flow
    • 5 x 3min Hard

 

 

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Lesson 28 – 2on1 – Arm Drag Takedowns

 

  • Warm Up
    • Line Drills
    • Pummeling With Foot Work
    • Hand Fighting 
  • Lesson (40min)
    • Two On One – Arm Drag
    • Crokscrew Takedown
    • Body Lock Take Down
    • Snap Down
  • Live Rounds (25min)
    • 1 x 3min Flow
    • 5 x 3min Hard

 

 

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Lesson 29 – 2on1 – Arm Drag

 

  • Warm Up
    • Line Drills
    • Pummeling With Foot Work
    • Hand Fighting 
  • Lesson (40min)
    • Two On One – Arm Drag
    • Change Of Direction Drag Down
    • Drag Down With Knee Block
    • Body Lock Change Of Direction
  • Live Rounds (25min)
    • 1 x 3min Flow
    • 5 x 3min Hard

 

 

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Lesson 30 – Double Underhooks

 

  • Warm Up (5min)
    • Line Drills
    • Pummeling With Foot Work
    • Hand Fighting 
  • Lesson (40min)
    • Two On One – Double Under Hooks
    • Collar Tie – Double Under Hooks
      • Body Lock – Crock Screw Throw
      • Elevated Body Lock Throw
      • Change of Direction Drag Down
  • Live Rounds (25min)
    • 1 x 3min Flow
    • 5 x 3min Hard

 

 

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Lesson 31 – Pinch Headlock

 

  • Warm Up (5min)
    • Line Drills
    • Shadow Wrestling
  • Lesson (40min)
    • Pinch Headlock with Elbow Trap
    • Pinch Headlock with Underhook
      • Pinch Headlock – Crock Screw Throw
      • Pinch Headlock – Hip Throw
      • Change of Direction Drag Down
  • Live Rounds (25min)
    • 1 x 3min Flow
    • 5 x 3min Hard

 

 

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Lesson 32 – Rear Body Lock

 

  • Warm Up (5min)
    • Line Drills
    • Pummeling – Rear Body Lock
  • Lesson (40min)
    • Double Underhook – Shuck By
    • Double Underhook – Slide By
    • Pinch Headlock – Duck Under
    • Rear Body Lock – Tilt
    • If there is time left, practice/drill takedowns from lessons:
      • 29 – Arm Drag
      • 30 – Double Under Hooks
      • 31 – Pinch Headlock
  • Live Rounds (25min)
    • 1 x 3min Flow
    • 5 x 3min Hard

 

 

Lesson 33 – Over Under Takedowns

 

  • Warm Up (10min)
    1. Shadow Wrestling
      • 3 x 1min with 1min stretching between rounds
    2. Pummel to Double Under
  • Lesson (40min)
    1. Pummel – Double Under Hook – Takedown 
      • Establish double Under Hooks, cut an angle and takedown
    2. Pummel – Double Under Hook – Hip Throw
      • Establish double Under Hooks, cut an angle
      • When your opponent resist the takedown
      • Hip pop & knee lift to take your opponent down
    3. Pummel to Fireman’s Carry
      • From a loose Pummel, As your partner takes the Under Hook you catch the tricep.
      • Taking your head under the same armpit, catch their same knee with your other hand
      • Shoot your opposite knee behind their foot
      • Take their body weight toward their head as your other knee hits the floor
      • Throw them off your shoulders, realising their leg and pinning their shoulder with your shoulder
    4. Over Under – Lead Leg Sase/Support Takedown
      • From the Over Under, Keep the Under Hook, and post on their hip with the other hand.
      • Take a step and pull them with the Under Hook
      • Block their lead foot with you foot and sweep them.
      • Note: This sweep is all about timing
    5. Over Under – Hari Goshi/Sweeping Hip Throw
      • From the Over Under, Pull your partner with the Under Hook
      • Take a skipping step in,
      • Make sure you make contact with your upper leg / hip on their upper leg / hip
      • Lift with the Under Hook, pull on the Over Hook,
      • And sweep the leg with your hips
      • Note: Safety – Make sure not to attack the opponents knee and also ensure the angle is correct
  • Live Rounds (25min)
    • 1 x 3min Flow Wrestling 
    • 5 x 3min Hard 

 

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Lesson 34 – Over Under Takedowns

 

  • Warm Up (10-min)
    1. Shadow Wrestling
      • 3 x 1, 1-min stretching between rounds
    2. Pummel – Double Under
  • Lesson (40min) Takedowns From Over Under
    1. Take The Back – Walking Foot Sweep
      • From the Pummel get double under hooks, and cut an angle
      • Your opponent gives up their over hook and turns their back to avoid the takedown
      • Your opponent tries to walk forward out of the body lock
      • Time the step of your opponent, lift and sweep their foot, with your instep
    2. Take The Back – Forward Throw
      • From the Pummel get double under hooks, and cut an angle
      • Your opponent gives up their over hook and turns their back to avoid the takedown
      • Your opponent stands solid.
      • Position the centre line of your body to the outside of your opponent
      • Step your knee inside their lower leg, as close to the ankle as possible, Grab their close Bicep and pull them to the floor
    3. Take The Back – Rear Foot Sweep
      • From the Pummel get double under hooks, and cut an angle
      • You opponent resists an early takedown, drug your shoulder and take their back
      • Pull your opponent into the foot sweep in a circular motion
      • Block their foot with the arch of your foot, keep turning and take them to the floor
    4. O Uchi Gari / Large Inner Reap
      • From the Over Under Position
      • Pull your opponent in a circular motion using your under hook
      • You opponent stops in close to block your hips and avoid a sweep or throw
      • Slide your lead leg in behind your partners ankle, and pull their foot behind you
      • Apply forward pressure with your upper body, to effect the takedown
      • Note: Ensure that people hook the ankle and not the knee to avoid major knee injuries
    5. O Uchi Gari / Large Inner Reap With Knee Tap
      • Same as above except:
      • We have the under hook on the other side and we pull them the opposite way
      • Insert the back of your other hand inside your opponents inner thigh
      • Do the reap as above, but also reach for the outside of the knee to create extra pressure
      • Note: Ensure that people hook the ankle and not the knee to avoid major knee injuries
  • Live Rounds (25min)
    • 1 x 3min Flow Wrestling 
    • 5 x 3min Hard 

 

 

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Lesson 35 – Over Under Takedowns

 

  • Warm Up (10-min)
    1. Line Drills
    2. Shadow Wrestling
      • 3 x 1, 1-min stretching between rounds
  • Lesson (40min) Takedowns From Over Under
    1. Knee Tap
      • From Over Under, pull your opponent with the Under Hook to create an angle
      • Drive up with the Under Hook, and knee tap with the Over Hook
      • Keep driving until you hit the floor
    2. Outside Hip Toss
      • From Over Under, pull your opponent with the Over Hook to create an angle
      • Step your Over Hook foot around behind your opponent blocking his knee
      • Step your other foot around behind your opponent, keeping your chest connected
      • Sit down and lean backwards, pop your hips and turn, throwing your opponent to the floor
      • Always look where you are throwing your opponent
  • Review Over Under Takedowns
    • Double Under Hook – Takedown
    • Double Hook – Hip Throw
    • Pummel – Fireman’s Carry
    • Take The Back – Walking Foot Sweep
    • Take The Back – Forward Throw
    • Take The Back – Rear Foot Sweep
    • O Uchi Gari / Large Inner Reap
    • O Uchi Gari / Large Inner Reap With Knee Tap
  • Live Rounds (25min)
    1. 1 x 3min Flow Wrestling 
    2. 5 x 3min Hard 

 

https://youtu.be/guZ19v2zzxQ

 

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Lesson 36 – Over Under – Arm Drag Takedowns

 

  • Warm Up (10-min)
    1. Line Drills
    2. Pummel – Shoulder Pin – Arm Drag
  • Lesson (10min) Takedowns From Over Under – Arm Drag
    • Note: These were taught last week so don’t spend too much time on them, an option would be to show all of them at once as a reminder, then let the group practice.
    1. Arm Drag – Take The Back – Walking Foot Sweep
      • From the Over Under – Hit and Arm Drag and take the back
      • Your opponent tries to walk forward out of the body lock
      • Time the step of your opponent, lift and sweep their foot, with your instep
    2. Arm Drag – Take The Back – Forward Throw
      • From the Over Under – Hit and Arm Drag and take the back
      • Your opponent stands solid.
      • Position the centre line of your body to the outside of your opponent
      • Step your knee inside their lower leg, as close to the ankle as possible, Grab their close Bicep and pull them to the floor
    3. Arm Drag – Take The Back
      • From the Over Under – Hit and Arm Drag and take the back
      • Starting directly behind you opponent, pull your opponent into the foot sweep in a circular motion
      • Block their foot with the arch of your foot, keep turning and take them to the floor
  • Lesson (30min) Takedowns From Over Under – Arm Drag
    1. Arm Drag – Single Position – Double Leg Takedown
      • From the Over Under Position – Arm Drag
      • Pick the leg into the Single Leg Position
      • Note: Don’t pinch your knees together
      • Look across their back, take short choppy steps to take them down
    2. Arm Drag – Single Leg Position – Chest Pressure/Run The Pike/Pipe
      • From the Over Under Position – Arm Drag
      • Pick the leg into the Single Leg Position
      • Note: Don’t pinch your knees together
      • Your opponent blocks your elbow so your can’t reach the other leg.
      • Step across and into your opponent, take a big step back with your other foot
      • Push your chest down to the floor as you rotate.
    3. Arm Drag – Single Leg Position – Chest Pressure/Run The Pike/Pipe – Double Leg
      • The same as the Single Leg, but your opponent stops the takedown.
      • Return to the Double Leg as above.
  • Live Rounds (25min)
    1. 1 x 3min Flow Wrestling 
    2. 5 x 3min Hard 

 

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Lesson 37 – Wall Wrestling – Double Legs

  • Warm Up (10-min)
    1. Line Drills
    2. Pummel (Inside Tie & Under Over)
    3. Wall Wrestling Basics
      • Combination Pressure
      • Underhooks
  • Lesson (40min) Attacking The Legs
    1. Double Leg Takedown – Head Inside
      • From a wall pin with your head on the inside of your opponents body
      • Square your opponent to the wall
      • Close your hands under their bum
      • Walk to the outside of your opponent, so your head remains across their body
      • Squat placing your knee between their knee and the wall, giving your opponent a “Chair To Sit In”
      • Lift, turn and dump off the cage.
    2. Double Leg Takedown – Head Outside
      • From a wall pin with your head on the outside of your opponents body
      • Note: Remember the risk of a Guillotine
      • Square your opponent to the wall
      • Close your hands under their bum
      • Walk to the outside of your opponent, you head will remain under the opponents armpit
      • Squat placing your knee between their knee and the wall, giving your opponent a “Chair To Sit In”
      • Lift, turn and dump off the cage.
    3. Knee Pick – Double Leg
      • Set up the head Inside Double, with hands on the knees
      • Your opponent takes a strong deep split stance
      • Grab behind the far knee and twist it in as you drop you opposite knee 
      • Close your hands under their bum, as you come back to your feet
      • Walk to the outside of your opponent, so your head remains across their body
      • Squat placing your knee between their knee and the wall, giving your opponent a “Chair To Sit In”
      • Lift, turn and dump off the cage.
  • Live Rounds (25min)
    1. 1 x 3min Flow Wrestling 
    2. 5 x 3min Hard 

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Lesson 38 – Wall Wrestling – Double Leg Takedowns

  • Warm Up (10-min)
    1. Line Drills
    2. Wall Wrestling Basics
      • Combination Pressure
      • Underhooks
  • Lesson (40min) Attacking The Legs
    1. Hike The Football 
      • Set up the head Inside Double, with hands on the knees
      • Your opponent takes a strong deep split stance
      • Grab behind the far knee and twist it in as you drop you opposite knee
      • Close your hands around their knees, elbows closed
      • Come up to both feet with you legs wide
      • Pull their legs out from under them
      • Once their bum is on the ground, collar tie with one arm and keep both knees with the other
      • Rotate them off the wall by pushing with the collar tie.
    2. Twister / Windscreen Wiper Double Leg
      • Same as the Knee Pick, your opponent takes a strong deep split stance, and has your head down
      • Push your opponent up and into the wall
      • On the rebound, pick the close knee as you drop onto the same knee
      • Rotate on that knee (windscreen wiper motion)
      • If the turn into you, pin them with cross face and hip control
      • If they turn away, take their back
    3. Drill all Double Leg Takedowns
      • Inside Double Leg
      • Outside Double Leg
      • Knee pick – Inside Double
      • Hike The Football
      • Twister
  • Live Rounds (25min)
    1. 1 x 3min Flow Wrestling 
    2. 5 x 3min Hard 

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Lesson 39 – Wall Wrestling – Single Leg Takedowns

  • Warm Up (10-min)
    1. Line Drills
    2. Wall Wrestling Basics
      • Combination Pressure
      • Underhooks
  • Lesson (40min) Attacking The Legs
    1. Run The Pipe/Pike
      • Set up the Head Inside Double, with hands on the knees
      • Your opponent takes a strong deep split stance, and attacks your far arm / wrist
      • Switch to a Single Leg grip (Gable Grip), pressure into the wall
      • Pop the pressure and step in with your far leg, and back and around with your other leg
      • Rotate your hips and push down with chest and/or shoulder into their leg/hip
      • Move into a control position.
    2. Single Leg Lift / Sweep Single
      • Same as above except your opponent frames your hips with their leg
      • Step back and lift, high as possible, Option is a figure 4 grip
      • Swing your opponent off the wall and inside sweep their supporting leg
      • Move into a control position.
    3. Single Leg Lift to Inside Trip / Reap
      • Same as above but the Sweep Single does not work
      • Keep the leg high and throw a hook behind your opponents head and crush in on their hips
      • Inside hook / Reap the supporting leg
      • Rotate the off the wall and secure a control position
    4. Drill all Single Leg Takedowns
      • Run The Pipe
      • Single Leg Lift / Swing Single
      • Single Leg Lift to Inside Trip / Reap
  • Live Rounds (25min)
    1. 1 x 3min Flow Wrestling 
    2. 5 x 3min Hard 

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Lesson 40 – Wall Wrestling – Body Lock

  • Warm Up (10-min)
    1. Line Drills
    2. Wall Wrestling Basics
      • Combination Pressure
      • Underhooks
      • Getting The Body Lock
  • Lesson (40min) Attacking The Legs
  • Note: I have changed the name from DC1… ect to BL1… ect to make it easier to remember
    1. Body Lock Trip / BL-1 
      • Set up the Head Inside Double, with hands on the knees
      • Your opponent takes a strong deep split stance
      • Pull back on your opponent and establish the body lock around the waist
      • Square up your opponent with head pressure through their shoulder and into the cage 
      • Make sure you have hip, chest and head pressure.
      • Step behind the close leg, reap the leg & pull down on the body lock (you must do both)
      • Finish in a control position
    2. BL 2
      • Same as above but your opponent steps out of the leg reap
      • Crash into the opponents hips
      • Rotate and lift your opponents close leg with your knee
      • Continue to rotate until your opponent is on the mat
      • Finish in a control position
    3. BL 3 / Hip Bump Trip
      • Same as BL2, but your opponent steps his far leg out for support
      • Pop your hips in hard and;
      • Using your close leg step across, and either hook or sweep their support that posted leg
      • Shelf the leg as you rotate them off the wall.
  • Live Rounds (25min)
    1. 1 x 3min Flow Wrestling 
    2. 5 x 3min Hard 

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Lesson 41 – Wall Wrestling – Body Lock Takedowns

  • Warm Up (10-min)
    1. Line Drills
    2. Wall Wrestling Basics
      • Combination Pressure
      • Underhooks
      • Getting The Body Lock
  • Lesson (40min) Attacking The Legs
    1. BL 4 / Body Lock Lift
      • From BL1 or BL2, your hip is on the inside
      • Adjust grip by, pulling your partner off the wall
      • Grip with a butterfly grip in the middle of the arch your partners lower back
      • Use you knee to help lift your partner off the ground, rotate off the wall and dump
    2. BL 5 / Body Lock Whizzer Lift
      • From BL1 your trying to secure the leg hook and they stop you
      • Crash your hips to the wall, trapping their whizzer
      • If they pull the whizzer out you have their back
      • However if they keep the whizzer, drive your knee behind their close leg
      • Walk your hips up and in making them light on their feet
      • Use your foot near to the wall to finish with an inside reap to their far leg.
    3. Drill all Body Lock Takedowns
      • BL 1 – Body Lock Trip
      • BL 2
      • BL 3 – Hip Bump Trip
      • BL 4 – Today Lock Lift
      • BL 5 – Body Lock Whizzer Trip
  • Live Rounds (25min)
    1. 1 x 3min Flow Wrestling 
    2. 5 x 3min Hard 

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Lesson 42 – Wall Wrestling – Take The Back

  • Warm Up (10-min)
    • Line Drills
    • Wall Wrestling Basics
      • Combination Pressure
      • Underhooks
      • Getting The Body Lock
  • Lesson (40min) Attacking The Legs
    1. Transition to Back
      • Head Outside Double
      • BL1
    2. Lean, Lift, Pull, Trip
      • Lean – Crowd his close leg with your knee/hips, and lea them to the floor
      • Lift – They fight your hands, lift off the wall use your knee to sweep their leg out the way
      • Pull – They fight your hands and lean back into you, pull their bum to the floor
      • Trip – Block their front leg with a foot sweep, or hip bump 
      • Take them in the direction their head is going, and combine to shut them down
    3. Switch Lift
      • Take your head to the inside, pull them off the wall
      • Switch to the opposite side of your opponent
      • Lift with a hip pop, and clear their legs with your knee
      • Take them to the mat.
  • Live Rounds (25min)
    1. 1 x 3min Flow Wrestling 
    2. 5 x 3min Hard 

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Lesson 43 – Wall Wrestling – Defence

  • Warm Up (10-min)
    1. Line Drills
    2. Wall Wrestling Basics
      • Combination Pressure
      • Underhooks
  • Lesson (40min) Attacking The Legs
    1. Wall Safety Position
      • Your opponent starts with double underhooks, and good head position flattening you onto the wall
      • Drop your weight by splitting your feet and turning to a staggered stance
      • Get a good over-hook, with your feet close to the wall, and heavy with the whizzer
      • Start to fight the under-hook that you are looking at. 
    2. Moving Off The Wall
      • From the above, work on getting good head position by moving back along the wall
      • If your opponents head is too far over your shoulder, you will be able to reverse the position;
      • By looking into them and sliding your hips along the wall and reversing your position
      • You can also reverse the position by your opponent over correcting your escape attempt
      • Practice changing sides by walking/sliding along the wall and changing the hip on the wall
    3. Reversing The Position Off The Wall
      • As your are being backed up with an under-over position, before you get to the wall;
        1. Push into them, step you feet off the train tracks to the over-hook side
          • Turn them by pulling down and around on the Lat, finishing with your opponent on the wall
        2. Same as above, but start by trying to turn them the opposite way first, pushing up on the Lat
        3. Same as above, but reach for their leg on the whizzer side and as they step back turn them
        4. Same as above but go the other way by raising the under-hook and pinching the whizzer
    4. Reversing The Position On The Wall
      • From the Wall Safety Position, get bicep control and head position
        1. Move toward your over-hook, if you get your hips free pull on the under-hook and turn them
        2. They counter the above by blocking you path, so you go the other way, by sliding along the wall
        3. Same can be applied in reverse
  • Live Rounds (25min)
  • 1 x 3min Flow Wrestling 
  • 5 x 3min Hard 

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Lesson 44 – Wall Wrestling – Defence

  • Warm Up (10-min)
    1. Line Drills
    2. Wall Wrestling Basics
      • Combination Pressure
      • Underhooks
  • Lesson (40min) Attacking The Legs
    1. Under-Over Reversal On The Wall
      • If your squared up in 50/50, the idea is the same as in the open before you hit the wall
      • You can go either way, by sliding along the wall;
      • You can pull the Lat and raise the Whizzer or pinch the Whizzer and raise the under-hook
    2. The Crow Bar
      • From the Wall Safety Position, you start to win the head position
      • Swim your forearm in and post on the neck/under chin, this is called the Crow Bar
      • Be careful of the defence to the Crow Bar
      • Once you have a good frame back step and rotate off the wall
      • If they block your retreat go the other way, remember to lift your elbow as you step out
    3. Drill All Defensive Moves
      • Wall Safety Position
      • Moving Off The Wall
      • Reversing The Position Off The Wall
      • Reversing The Positioning On The Wall
      • Under-Over Reversal On The Wall
      • The Crow Bar
  • Live Rounds (25min)
    • 1 x 3min Flow Wrestling 
    • 5 x 3min Hard 

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