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
- Double Bicep Entry
- 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
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
- Single Leg Dill (30 – 60 sec each)
- Partner Drill (10min)
- 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
- High Single Leg Entry
- Shadow (5min)
- Shadow Wrestling
- Live Rounds (30min)
- 2 x 3min Flow or Drill
- 5 x 3min Hard
Lesson 3 – Single Leg – Low Entries & Finishes
- Shadow (5min)
- Shadow Wrestling
- Live Rounds (30min)
- 2 x 3min Flow or Drill
- 5 x 3min Hard
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
Lesson 5 – High Crotch – Entries, Position & Finishes
- Warm Up (5min)
- Partner Drill (5min)
- Getting Into A Tie
- Moving With Bicep Tie
- Steering Wheel
- Partner Drill (5min)
- 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
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
- At 50% Setup, Enter & Finish From Bicep/Inside Tie
- Revision
- Lesson (40min)
- Defending The Standing Sprawl
- There are two common ways to sprawl
- Pushing their hip forward
- Cutting the corner
- There are two common ways to sprawl
- Cutting The Corner On The Sprawl
- H/C Piston Position
- Piston Piston Finishes
- Roll Under Finish
- Attack The Legs Finish
- Defending The Standing Sprawl
- Live Rounds (25min)
- 1 x 3min Flow
- 5 x 3min Hard
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
- At 50% Setup, Enter & Finish From Bicep/Inside Tie
- Revision
- Lesson (40min)
- Defending The Standing Sprawl
- There are two common ways to sprawl
- Pushing their hip forward
- Cutting the corner
- There are two common ways to sprawl
- Pushing Their Hip Forward On The Sprawl
- H/C Crackdown Position
- Crackdown Position Finishes
- Cradle Finish
- Shelf The Foot
- To The Turk
- Defending The Standing Sprawl
- Live Rounds (25min)
- 1 x 3min Flow
- 5 x 3min Hard
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
- Escape & Finish
- Don’t Be There
- Position
- High Crotch Bad Position
- Live Rounds (30min)
- 2 x 3min Flow
- 5 x 3min Hard
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
- Down Blocks
- Live Rounds (25min)
- 1 x 3min Flow Wrestle
- 5 x 3min Hard
Lesson 10 – Front Headlock Position & Finishes
- Warm Up (10min)
- Hand Fighting (5min)
- Moving & Setting Up Attacks
- Revision (5min)
- Down Blocks
- Sprawls
- Hand Fighting (5min)
- 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
- Mantis Position
- Live Rounds (25min)
- 1 x 3min Flow Wrestle
- 5 x 3min Hard
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
- Leg In The Air Defence
- Live Rounds (25min)
- 1 x 3min Flow Wrestle
- 5 x 3min Hard
Lesson 12 – Standing Front Headlock Finishes
- Warm Up (10min)
- Stance & Motion (5min)
- Shadow Wrestling (5min)
- Stance & Motion (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
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
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
- Bottom Position Hand Fighting
- Quick Review
- 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
- Quick Review
- Live Rounds (30min)
- 2 x 3min Flow Wrestling
- Starting From Bottom Position, Get to feet then re-attack
- 5 x 3min Hard
- 2 x 3min Flow Wrestling
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
- 2 x 3min Flow Wrestling
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
- Magic Elbow
- Live Rounds (30min)
- 2 x 3min Drill
- Breakdown & Build Up
- 5 x 3min Hard
- 2 x 3min Drill
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
- Bottom Position Hand Fighting (5-min)
- Line Drills (5-min)
- 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
- Getting The Bar
- Live Rounds (30min)
- 2 x 3min Drill
- Breakdown, Pin / Build Up
- 5 x 3min Hard
- 2 x 3min Drill
Lesson 18 – Chain Wrestling Off The Collar Tie
- Warm Up (5min)
- 3 x 1min Shadow Wrestling
- Stretch between rounds
- 3 x 1min Shadow Wrestling
- 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
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
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
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
- Mat Returns
- Live Rounds (30min)
- 2 x 3min Drill
- One&One
- Two&Two
- 5 x 3min Hard
- 2 x 3min Drill
Lesson 22 – Mat Returns
- Warm Up (10min)
- Line Drills (5-min)
- Flow Wrestling
- Lesson (30min)
- Mat Returns
- Rear Position Standing
- Switch
- Double Leg
- Mat Returns
- Live Rounds (30min)
- 2 x 3min Drill
- One&One
- Two&Two
- 5 x 3min Hard
- 2 x 3min Drill
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
- Leg Ride
- Live Rounds (30min)
- 2 x 2min Drill
- Breakdowns, Get Ups & Mat Returns
- 5 x 3min Hard
- 2 x 2min Drill
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
- Leg Ride
- Live Rounds (30min)
- 2 x 3min Drill
- Break Downs, Get Ups & Mat Returns
- 5 x 3min Hard
- 2 x 3min Drill
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
- Leg Ride Home Base (Don’t spend too much time on each of these)
- Live Rounds (25min)
- 5 x 3min Hard
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
- Bottom Wrestling
- Live Rounds (25min)
- Rule of 10
- Bottom Wrestling
- Mat Returns
- 5 x 3min Hard
- Rule of 10
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
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
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
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
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
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)
- Shadow Wrestling
- 3 x 1min with 1min stretching between rounds
- Pummel to Double Under
- Shadow Wrestling
- Lesson (40min)
- Pummel – Double Under Hook – Takedown
- Establish double Under Hooks, cut an angle and takedown
- 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
- 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
- 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
- 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
- Pummel – Double Under Hook – Takedown
- Live Rounds (25min)
- 1 x 3min Flow Wrestling
- 5 x 3min Hard
Lesson 34 – Over Under Takedowns
- Warm Up (10-min)
- Shadow Wrestling
- 3 x 1, 1-min stretching between rounds
- Pummel – Double Under
- Shadow Wrestling
- Lesson (40min) Takedowns From Over Under
- 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
- 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
- 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
- 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
- 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
- Take The Back – Walking Foot Sweep
- Live Rounds (25min)
- 1 x 3min Flow Wrestling
- 5 x 3min Hard
Lesson 35 – Over Under Takedowns
- Warm Up (10-min)
- Line Drills
- Shadow Wrestling
- 3 x 1, 1-min stretching between rounds
- Lesson (40min) Takedowns From Over Under
- 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
- 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
- Knee Tap
- 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 x 3min Flow Wrestling
- 5 x 3min Hard
Lesson 36 – Over Under – Arm Drag Takedowns
- Warm Up (10-min)
- Line Drills
- 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.
- 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
- 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
- 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
- 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
- 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.
- 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.
- Arm Drag – Single Position – Double Leg Takedown
- Live Rounds (25min)
- 1 x 3min Flow Wrestling
- 5 x 3min Hard
Lesson 37 – Wall Wrestling – Double Legs
- Warm Up (10-min)
- Line Drills
- Pummel (Inside Tie & Under Over)
- Wall Wrestling Basics
- Combination Pressure
- Underhooks
- Lesson (40min) Attacking The Legs
- 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.
- 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.
- 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.
- Double Leg Takedown – Head Inside
- Live Rounds (25min)
- 1 x 3min Flow Wrestling
- 5 x 3min Hard
Lesson 38 – Wall Wrestling – Double Leg Takedowns
- Warm Up (10-min)
- Line Drills
- Wall Wrestling Basics
- Combination Pressure
- Underhooks
- Lesson (40min) Attacking The Legs
- 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.
- 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
- Drill all Double Leg Takedowns
- Inside Double Leg
- Outside Double Leg
- Knee pick – Inside Double
- Hike The Football
- Twister
- Hike The Football
- Live Rounds (25min)
- 1 x 3min Flow Wrestling
- 5 x 3min Hard
Lesson 39 – Wall Wrestling – Single Leg Takedowns
- Warm Up (10-min)
- Line Drills
- Wall Wrestling Basics
- Combination Pressure
- Underhooks
- Lesson (40min) Attacking The Legs
- 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.
- 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.
- 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
- Drill all Single Leg Takedowns
- Run The Pipe
- Single Leg Lift / Swing Single
- Single Leg Lift to Inside Trip / Reap
- Run The Pipe/Pike
- Live Rounds (25min)
- 1 x 3min Flow Wrestling
- 5 x 3min Hard
Lesson 40 – Wall Wrestling – Body Lock
- Warm Up (10-min)
- Line Drills
- 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
- 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
- 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
- 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.
- Body Lock Trip / BL-1
- Live Rounds (25min)
- 1 x 3min Flow Wrestling
- 5 x 3min Hard
Lesson 41 – Wall Wrestling – Body Lock Takedowns
- Warm Up (10-min)
- Line Drills
- Wall Wrestling Basics
- Combination Pressure
- Underhooks
- Getting The Body Lock
- Lesson (40min) Attacking The Legs
- 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
- 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.
- 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
- BL 4 / Body Lock Lift
- Live Rounds (25min)
- 1 x 3min Flow Wrestling
- 5 x 3min Hard
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
- Transition to Back
- Head Outside Double
- BL1
- 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
- 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.
- Transition to Back
- Live Rounds (25min)
- 1 x 3min Flow Wrestling
- 5 x 3min Hard
Lesson 43 – Wall Wrestling – Defence
- Warm Up (10-min)
- Line Drills
- Wall Wrestling Basics
- Combination Pressure
- Underhooks
- Lesson (40min) Attacking The Legs
- 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.
- 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
- Reversing The Position Off The Wall
- As your are being backed up with an under-over position, before you get to the wall;
- 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
- Same as above, but start by trying to turn them the opposite way first, pushing up on the Lat
- Same as above, but reach for their leg on the whizzer side and as they step back turn them
- Same as above but go the other way by raising the under-hook and pinching the whizzer
- Push into them, step you feet off the train tracks to the over-hook side
- As your are being backed up with an under-over position, before you get to the wall;
- Reversing The Position On The Wall
- From the Wall Safety Position, get bicep control and head position
- Move toward your over-hook, if you get your hips free pull on the under-hook and turn them
- They counter the above by blocking you path, so you go the other way, by sliding along the wall
- Same can be applied in reverse
- From the Wall Safety Position, get bicep control and head position
- Wall Safety Position
- Live Rounds (25min)
- 1 x 3min Flow Wrestling
- 5 x 3min Hard
Lesson 44 – Wall Wrestling – Defence
- Warm Up (10-min)
- Line Drills
- Wall Wrestling Basics
- Combination Pressure
- Underhooks
- Lesson (40min) Attacking The Legs
- 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
- 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
- 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
- Under-Over Reversal On The Wall
- Live Rounds (25min)
- 1 x 3min Flow Wrestling
- 5 x 3min Hard