Welcome to Level 3 of the Dynamic Wrestling Curriculum

Techniques:

Video Looped Video Important Details
1. Half Nelson with sink-it-deep finish Looped
  • Did they use the mat sandwich to get their opponents head down?
  • Did they start with a half that was deep around the neck (fingers approaching the throat)?
  • Did they start with good pressure, cheek to cheek, butt high in the air (partner should not be able to lift his head off the mat)?
  • Do they sink it deep (dropping elbow to the mat)?
  • Did they crunch the spine, by squeezing their elbows together, forcing their partner’s nose towards his chest?
  • Did they move to a stack first?
  • Did they finish with their post leg up?
  • Does the final position look completely immobilizing for the bottom wrestler?
  • 2. Defending a half nelson (start from a sitout) Looped
  • Did they use head up arms down to clear it?
  • Did they bring their shoulders to their ears?
  • 3. Defending a half nelson (from flat) Looped
  • Did they look away and keep their head up?
  • Did they post the outside leg and move to a sitout?
  • Did they use head up arms down to clear it?
  • Did they bring their shoulders to their ears?
  • 4. basic explanation of bottom referee's position None
    5. Build your base #1 (push-back) Looped
  • Build you base #1 (push back version)
  • Did the wrestler keep his hands far forward, with very little bend in their elbows?
  • Did they know to start in the proper posture from when they were flat (head up, on elbows, wrists outside elbows)
  • 6. Build your base #2 (move to sitout) Looped
  • Did they know to start in the proper posture from when they were flat (head up, on elbows, wrists outside elbows)
  • Did the wrestler step-up, move to sit up, then push-up with the opposite arm?
  • Did the wrestler tuck tightly in the sit-out position?
  • 7. Build you base #3 (suck your knees underneath you) Looped
  • Did they know to start in the proper posture from when they were flat (head up, on elbows, wrists outside elbows)
  • 8. How to defend a cross face Looped
  • Was the wrestler’s starting posture on bottom good?
  • Did they move their arm out of the way in time?
  • Did they shorten their neck, lifting their shoulders to their ears?
  • 9. Clear your wrists when in a sitout Looped
  • Did the wrestler know how to beat a cross wrist? (box out to break the grip)
  • Did the wrestler know how to beat a 1on1? (roll wrist)
  • Was the wrestler able to fully box-out his opponent?
  • 10. Maintaining your base while your partner tries to break you down Looped
  • Did the wrestler keep a low center of gravity?
  • Were their arms slightly bent?
  • 11. T-rex position Looped
  • Did the wrestler start with their elbows in? (to avoid peak-outs?)
  • Was the wrestler using his forearms to push the opponent’s arms towards one another?
  • Was the wrestler on his knees, with his toes uncurled? (to avoid them from driving into him and getting to their legs?)
  • Did the wrestler first bring his chin over one arm-pit?
  • Did the wrestler reach around the head to get to the opposite arm-pit?
  • Did the wrestler attack the hip (not reach around the waist) to finish the move?
  • 12. T-rex position live goes None

    Fitness Requirements:

    Exercise
    1. 5 perfect pushups
    2. 40 Neck ups (and side to sides)
    3. 5 head and hands to each side (without falling)
    4. 5 Dump Trucks each in 30 seconds
    5. 30 situps
    6. Stay in wrestling stance 1:30
    7. Static hold 15 seconds (Pull-up)
    8. 3 Wall Crawls
    9. Plank position 1 minute
    10. Backwards Extension

    Practice Plan (to be done with a partner):

    Basic Drills

    Complex Drills