Day 03
Bottom Survival
GoalTeach Beginners How To Escape
10 MINWarm-Up
- Stand-ups
- Hip heists
- Quadpods
- Granby-style movement
- Motion drills
12 MINTechnique Block 1
- Base positioning
- Hand control
- Stand-up
Bottom Priorities
- Base
- Hands
- Feet
12 MINTechnique Block 2
- Switch
- Clearing ties from bottom
Coaching Focus
Keep it simple.
10 MINSituational Drilling
Escape Drill
- Build base
- Hand control
- Stand-up
Top wrestler gives realistic pressure.
10 MINLive Wrestling
Bottom Live
Start from referee’s position.
- Bottom gets 30 seconds to escape
6 MINConditioning + Review
- Stand-up repetitions
- Partner carries
- Hip pressure drills