Day 02
Attack & Defend
GoalTeach Offensive Chain & Defensive System
10 MINWarm-Up
- Stance
- Motion
- Penetration
- Sprawl
- Circle motion
12 MINTechnique Block 1
- Single leg
- High crotch
- Snap & spin / go-behind
Teach Connected Attacks
- Miss single → high crotch
- Opponent pops up → snap
Create FLOW early.
12 MINTechnique Block 2
- Lines of defense
- Feet
- Hands
- Head
- Hips
- Sprawl & spin
- Stuff head
Defensive Identity
This becomes the beginner defensive system.
10 MINSituational Drilling
Shot Defense Drill
- Partner shoots slowly
- Defender sprawls
- Spin behind
Lots of repetitions.
10 MINLive Wrestling
Controlled Goes
Start from:
- Open neutral
- Single leg
- Front headlock
30-second rounds.
6 MINConditioning + Review
- Sprawl sprints
- Snap-down conditioning
- Review chain attacks