Greco Roman Training Program

Week 1

Day 1

Cover rules

Technique: Slide by’s, high dives, and duck unders

Drills: first contact, drill high dives, slide by’s, and duck unders to gut wrench

Live: 3 five minute goes

Conditioning: slidebys length of wrestling room, 10 sprints down and back

Day 2

Technique: high gut, mid gut, low gut

Drills: work to get lock, execute gut wrench to 3 turns

Live: circle parterre practice, 30 second goes, 2 or 3 rotations

Conditioning: rib strengthening, and core work

Week 2

Day 1

Technique: body locks, and front sultos, back arch drill

Drills: snaps to body attacks (body locks and slide bys, and high dives)

Live: 10 one minute goes with parterre after takedown. Ten 30 second parterre goes.

Conditioning: 3 speed drills 1 minute goes (six total), focusing on high dives and slide bys.

Day2

Technique: Lift gut, straight leg lift, side lift, and lift defense

Drills: pressure to isolate for lift, lift and throw and go to gut wrench, also lift guts

Live: 5 periods: 1:30 on feet, 30 sec parterre, ten 30 sec. goes parterre

Conditioning: lift defense drill length of mat, three 1 min goes handfighting

Week 3

Day 1

Technique: 2on 1, reach around, headlock, whip to front headlock, 2 on 1 to slide by, and zone work.

Drills: handfight to 2 on 1 to score 60%, zone work (facing zone and back to zone)

Live: Five 30 second goes fighting for and controlling 2 on 1, three 5 minute goes on feet with parterre after score.

Conditioning: zone drills, ten 15-20 second goes in zone. 10 slide bys and 10 high dives.

Day 2

Technique: gutwrench and reverse lift defense, and reverse lift.

Drills: guy has gutwrench lock, find it and break lock, guy has gutwrench work going hand to hand, work lifts to gut to finish period.

Live: 2 ten minute goes with parterre, ten 30 sec. parterre goes.

Conditioning: 3 rope climbs, high dives down and back on length of mat.

Week 4

Day 1

Technique: Over under position to lateral, hip toss, arm throw, knee block, off balance to front headlock, and slide by.

Drills: Work takedowns to turns. Zone work both ways.

Live: 6 three minute goes on feet with parterre after takedown.

Conditioning: 10 lifts to finish with continuation to gutwrench. Three 1 minutes hand fighting.

Day 2

Technique: front headlock offense and defense.

Drills: 10 minute open drill on feet and parterre.

Live: 4 micro matches: 15 seconds feet, 30 seconds parterre, 15 seconds feet, 30 seconds parterre, 15 seconds feet, 30 seconds parterre. Ten minute go on feet with parterre.

Conditioning: 6 minutes jump rope medium pace

Week 5

Day 1

Technique: Underhook position, to duck under, off balance to front headlock, pinch headlock, to bear hug, throw by, and drags.

Drills: underhooks to takedown and turn. Controlling body lock position to score. First contact to pressure and takedown.

Live: 3 matches

Conditioning: 5min cycle, every 30 seconds something new (ex. Pushups, sit ups, squat jumps, up downs, v ups)

Day 2

Technique: Preventing the lock in parterre.

Drills: Work on parterre starts with the whistle, goal is to prevent lock for 15 seconds, guy has gutwrench lock locate it and break it.

Live: 30 parterre goes of 30 seconds.

Conditioning: Five one minute hand fighting goes

Week 6

Day 1

Technique: explain chain wrestling on feet

Drill: 20 minutes working on chain wrestling from feet to takedown and turn.

Live: Ten 1 minute goes on feet, Sixteen 30 seconds parterre goes.

Conditioning: 2 five minute drill match, set up to takedown every 8 seconds.

Day 2

Technique: work on transition from lift lock to gut, and gut to lift, reverse to gut, gut to reverse

Drill: work on the above

Live: ten 30 sec. parterre goes, 30 situational goes 20-30 seconds ( ex. Underhook, 2 on 1, over under, body lock, gutwrench lock, lift lock, reverse lift)

Conditioning: 3 rope climbs, 2 rib strengthening 1 min. goes

Week 7

Day 1

Drills: zone work on feet, takedowns to turns, and starts on bottom(10 second goes preventing lock)

Live: situational goes (ex. Man down by 1, wrestler lost first period, need turn to win, man in zone, wrestler down by 3, winning by 1) 10 parterre goes 35 seconds (kids can’t see clock, this helps concentration on defense instead of time)

Conditioning: 10 sprints length of mat, 20 body locks

Day 2

Drills: two six minute drill matches (scoring every eight seconds), parterre starts focusing on getting lock (ten sec. goes), parterre starts focusing on not giving lock(ten sec. goes)

Live: 9 periods, 1min. 30 sec. on feet, 30 sec. parterre

Conditioning: slide bys down and back length of mat, 3 one minute superman for parterre defense

Weeks 8 and 9

Technique address what you see in practice, more drill and less live. Read your athletes and vary your workouts accordingly.