APH-2025-031

Energy System: Anaerobic Capcaity

Difficulty: Cultivation

Intention:

This session wasn’t a hard development session, but it was close enough. Yesterday’s strength and mobility work left my shoulders a little smoked and I didn’t sleep particularly well.

At any rate, we’re focusing, as with wrestling, on controlling the inside space and winning the head positioning. Elevation comes from scooting your butt / hips under their. Likewise, with the sweep, it is not pulling the opponent on top of you, it’s tipping them to the and rolling over them.

The creativity work in the warm up is a nice transition from the typical constraints-based setups we usually do. It still gets the blood flowing and, as intended, allows people to apply concepts without getting punished (in a live round).

Warm Up:

10 minutes creativity work:

• takedown to back take

10 minutes creativity work:

• butterfly sweep to pass, or
• butterfly sweep to elevate and leg attack

Work:

~20 minutes drilling sprawl and passing options for butterfly guard

5 x 2 min first to score from butterfly guard (switch position on the minute):

• butterfly guard (bottom player has underhook)
• butterfly guard (top player has underhook)

5 x 4 minutes positional sparring (switch position every 2 minutes):

• bad position of choice

Resource: