APH-2025-032

Energy System: Endurance

Difficulty: Rebound

Intention:

This week we continued a long warm up, working on the fundamental wrestling drills we’ve been covering on Thursdays this year. For the working segment we into low-risk takedowns like the knee tap / knee pick; as well as some secondary options off of that.

As a bonus, I threw in arm drags, and entering to guard pulls / leg locks off of takedown attempts. That was a bit too advanced for this particular class, so we’ll pick up there next week.

As a reminder the session style / difficulty for Thursdays is based on my training (as a coach); so a lot lower intensity and volume.

Warm Up:

• 3 x 1 minute (each person), stance disruption drill
• 3 x 1 minute (each person), 2-2-2 drill (push, pull, fake)
• 3 x 1 minute head pummeling

Work:

• 5 x 1 minute, snap-or-grab (hands to floor or connect around a leg)
• 5 x 1 minute, “hug” (chest-to-chest, or back-to-back with double underhooks)
• ~10 minutes drilling knee pick takedowns
• ~10 minutes drilling arm drags and single-leg-x entries
• 5 minutes rolling clock, score-or-submit from armdrag position
• 5 minutes rolling clock, score-or-submit from referee’s position

Resource: