Learning wrestling step by step - Curriculum?

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BladeLD

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Yo,

I started Wrestling like 2-3 months ago additionally to my BJJ. I'm getting taken down like all the time, but no big deal, it's been going well for me.

However, especially the ground game in wrestling feels very weird and I would like to have a more systematic approach to Stand up Wrestling, I feel like a BJJ guy who only has a couple of go-to moves and a lot of holes.

But the training seems a bit unstructured as everybody there wrestlers like for all their life or at least a couple of years.

Does anybody have a Curriculum for Wrestling, like the equivalent of BJJ Blue Belt requirements? I'm really determined to learn how to wrestle well.

Blade
 
Just practice, a lot. It's the only way you'll get better.

As for need to know info:

Basic defense from nuetral position is- head, hands, shoulders, hips
Meaning if the get past your head your hands is your next like of defense and so on.

Escapes- I have my wrestlers answer a series of questions if they didn't escape.
Did you have hand control?
Were your hips out?
Was your head up?
Were you moving? (often times young wrestlers will do all those things and just stop moving without fully completeing an escape or reversal)

Top work is all preference if you ask me but learn the spiral ride and half. it's simple, it's effective, it's mean.
 
This is a good question. I'm also interested in learning wrestling to improve my standup. I try to find techniques on youtube but doing it this way is a bit too segmented for me, plus being a newb I don't really know what techniques to look for. Can someone recommend a good DVD series (I prefer video so I can see it in action) or book that teaches the fundamental takedowns, defenses, drills, etc. in a systematic, step by step fashion? Thanks a lot!

Bump.
 
There should be a wrestling thread. Or at the very least a stickied TD thread.

In the meantime, get a subscription to flowwrestling.com
 
Stance, Motion, hand fighting ,level change, penetration step, back step in that order. Its a progression very much like BJJ's ground fighting.

Good stance,create and angle, have a good tie up, penetrate for the shot (or other moves) or throw.

Simple in theory but hard in practice. Just practice as much as you can.

OOPS EDIT- Forgot level change
 
Last edited:
Skey91 had an epic TD thread in here. It's definitely worth doing a search for.

Yo' Knox... Speaking of which.. What happened to dude?? How the hels did he get himself bant?? If you're reading this skey, come back!
 
fourfif said:
Skey91 had an epic TD thread in here. It's definitely worth doing a search for.

Yo' Knox... Speaking of which.. What happened to dude?? How the hels did he get himself bant?? If you're reading this skey, come back!
Click to expand...

WOW! Didnt know that, he was the most mellow of us wrestler types. That sucks, he was a great contributor.

And OP fourfiff is right, Skey's thread was epic, pages and pages of techniques!
 
Wrestling need 3 things: conditionning, agressiveness, and repetition. You drill shoots and all, but the most important is to just overpower the other guy.
 
mrpopenfresh said:
Wrestling need 3 things: conditionning, agressiveness, and repetition. You drill shoots and all, but the most important is to just overpower the other guy.
Click to expand...

WOW! Ok he has part right, when the technique level is equal or close then physical conditioning will be the determining factor.

So do not neglect your physical conditioning, but you will get plenty of that if you are with a proper wrestling club.
 
Hey Blade,

Check out: RFLXTraining.com

I created exactly what your inquiring about back in 2008. It's called Combat Wrestling. We have three levels of curriculum all the way to black belt equivalent in BJJ. Hope this helps.

Best regards,
John Clarke
 
A long time ago there used to be a folkstyle wrestling cirriculum CD Rom aimed at High School teams
USA wrestling or something similar
try googling varaiations of that. It may bring up something
 
this is what you do if you really want to get good, find a good ex wrestler in your gym and drill with him only during open mat time on your feet. Make sure he was at least a region place winner high school / junior college level wrestler...you can also call up your local high school and ask them if you can drill with them, I know a lot of guys who do this and it will help you a lot. Just don't get down when you are getting your butt kicked by 15 year olds cause it's going to happen. If your area actually has good wrestling (northeast, midwest, westcoast come to mind) then there should be a "wrestling club" where all the good college and high school wrestlers train during the offseason...that is the goldmine right there good sir.

Really, it's not about instructionals...if you want to get good you need to actually go out and do what is listed above. You will never get good at wrestling by going half-ass with people who never wrestled before. Hopefully your gym has some good ex wrestlers, they will be a great resource for you.
 
In my experience, common sense helps a lot. Not to toot my own horn but I'm an incredible autodidact, so just by watching videos and drilling my technique became fair. I wrestle a lot, but at the end of the day I'm the type of guy who can watch a clip of technique and then use it that night at practice.
 
One thing that's very common among people that have been in bjj, but not wrestling, is the fact that when they do decide to learn wrestling. They don't wrestle to wrestle, they are all like, "okay so how can i incorporate that in my bjj". That's not going to help you with your wrestling at all. You need to just set aside time to just straight wrestle and learn wrestling technique, and put bjj completely outta your mind. And then when you understand the concepts of wrestling, specially the staying in good position part, then try and start incorporating it in your bjj game...

Also, People that say one of the most important things in wrestling is overpowering your opp. All I have to say to you is you're owe so wrong... I don't care how strong you are, if you have sloppy technique you will get destroyed agianst the best guys that know how to stay in good position, and can use your strength agianst you...
 
fourfif said:
There should be a wrestling thread. Or at the very least a stickied TD thread.

In the meantime, get a subscription to flowwrestling.com
Click to expand...

Agree. Wrestling sticky, do it.
 
Coach's Syllabus For Freestyle Wrestling with Bruce Barnett (USAW National FS Coach)
-total length of 3hrs 49mins 25secs
-split over to VHS'
-awesome run down on absolutely everything
-very detailed instruction on stances, foot work, etc.

You know those shuffling steps that are always mentioned in wrestling and boxing books and instructionals but are never really explained? Spends about 5 mins on those.

There is also a Greco-Roman as well:
- Stance & Position
- Motion
- Contact
- The Tie Up
- Pummeling
- Off Balancing
- The Penetration Step
- Common Body Attacks
- Centering
- Common Finishes
- The Bridge
- The Back Arch
- The Back Step
- The Hip Pop
- Grips
- Back Arch Throw:
-Belly to Belly
-Step Around Body Lock
-Belly to Back
-Belly to Back from Side Position
-Sag Body Lock
- Back Step Throw (Arm Throw):
-Arm Throw with Half Turn
-Arm Throw with Spin
-Arm Throw with Back Step Drop Step
- Pivot Throw:
-Pinch Headlock
-Under/Overhook Pivot
-and finally Par Terre

This one is only about 2 hrs 37 mins.
 
find a couple takedowns u like, drill them constantly. find a couple set ups for each takedown, drill them constantly.

move them around, set up, level change, penetration step, drive/turn corner

defense: head, hands, elbows, hips. don't be flat footed, u want movement. turn yur hips into yur sprawls, laces down.

for mat wrestling, learn how to control yur opponent, it'll come thru time. learn some basic break downs n pins.

u said that most of the the people there are experienced wrestlers, so take an approach to it as you would in bjj. learn by watching some of the more experienced people wrestle and what they do in certain positions. ask questions on how to perform certain moves or what they were doing and the purpose of it. i'd say 99% of the people would love to show moves to others.

pretty much: observe, ask questions, drill, find what works for u
also u don't want to try to be the master at every takedown, start with a couple u like first. and of course try out the moves in live wrestling.
 
When you first start learning wrestling forget about the takedowns. Everybody thinks wrestling is all about the takedowns because that's all they see.

80% of the time it's working to set up the takedown. 10% is actually doing the takedown and the other 10% is the follow through.

I'm so tired of these MMA guys thinking that just because they know how to do a takedown they suddenly wrestle. Give me a break.

Work on your ties which are the most important aspect. Learn to "feel" the opponent's weight and takedowns will be 100x easier than shooting in like an idiot.
 
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