Four weeks: entries and defence
Single, high crotch, double finish, sprawl and spin, and the ties that set them up.
Intermediate. 3 sessions a week for four weeks. The table for each week is the week-one board with its work, rest and repeats scaled; print this page and take the sheet to the wall. It is a schedule for rehearsing shapes, not a training plan from a coach.
Week 1
Entries only, slow, both sides. Mirror every study.
| # | Study | Work | Rest | Repeats |
|---|---|---|---|---|
| 01 | Hand fighting / inside position | 45 s | 30 s | ×1 |
| 02 | Single leg entry / head outside | 60 s | 40 s | ×1 |
| 03 | High crotch entry / hand high | 60 s | 40 s | ×1 |
| 04 | Double leg finish / drive through | 45 s | 40 s | ×1 |
| 05 | Sprawl and spin behind | 45 s | 40 s | ×1 |
| 06 | Sprawl ladder | 30 s | 30 s | ×1 |
08:25 per session, 3 sessions this week.
- Hand fighting / inside position, hand fighting: Stance. Keep the stance while the hands work; the feet do not stop. Reach inside. One hand reaches for an inside position while the other stays home. Swap hands. Swap: the other hand reaches while the first comes back. Clear and reset. Clear both hands down and away, then return to the stance.
- Single leg entry / head outside, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- High crotch entry / hand high, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Double leg finish / drive through, double leg finish • solo drive: Knee down. Start from the penetration knee with the chest up and the hands together low. Trail leg steps up. Bring the trail leg up and to the outside in one step. Drive the hips. Drive the hips forward and up through the position; the hands stay together. Stand through. Finish standing through, not standing up. No opponent is shown.
- Sprawl and spin behind, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
- Sprawl ladder, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
Week 2
Add the sprawl ladder. Every sprawl to the mat.
| # | Study | Work | Rest | Repeats |
|---|---|---|---|---|
| 01 | Hand fighting / inside position | 45 s | 30 s | ×2 |
| 02 | Single leg entry / head outside | 60 s | 40 s | ×2 |
| 03 | High crotch entry / hand high | 60 s | 40 s | ×2 |
| 04 | Double leg finish / drive through | 45 s | 40 s | ×2 |
| 05 | Sprawl and spin behind | 45 s | 40 s | ×2 |
| 06 | Sprawl ladder | 30 s | 30 s | ×2 |
16:50 per session, 3 sessions this week.
- Hand fighting / inside position, hand fighting: Stance. Keep the stance while the hands work; the feet do not stop. Reach inside. One hand reaches for an inside position while the other stays home. Swap hands. Swap: the other hand reaches while the first comes back. Clear and reset. Clear both hands down and away, then return to the stance.
- Single leg entry / head outside, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- High crotch entry / hand high, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Double leg finish / drive through, double leg finish • solo drive: Knee down. Start from the penetration knee with the chest up and the hands together low. Trail leg steps up. Bring the trail leg up and to the outside in one step. Drive the hips. Drive the hips forward and up through the position; the hands stay together. Stand through. Finish standing through, not standing up. No opponent is shown.
- Sprawl and spin behind, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
- Sprawl ladder, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
Week 3
Chains: hand fight into the single, penetration to finish. Three beats each.
| # | Study | Work | Rest | Repeats |
|---|---|---|---|---|
| 01 | Hand fighting / inside position | 55 s | 25 s | ×2 |
| 02 | Single leg entry / head outside | 75 s | 30 s | ×2 |
| 03 | High crotch entry / hand high | 75 s | 30 s | ×2 |
| 04 | Double leg finish / drive through | 55 s | 30 s | ×2 |
| 05 | Sprawl and spin behind | 55 s | 30 s | ×2 |
| 06 | Sprawl ladder | 40 s | 25 s | ×2 |
17:30 per session, 3 sessions this week.
- Hand fighting / inside position, hand fighting: Stance. Keep the stance while the hands work; the feet do not stop. Reach inside. One hand reaches for an inside position while the other stays home. Swap hands. Swap: the other hand reaches while the first comes back. Clear and reset. Clear both hands down and away, then return to the stance.
- Single leg entry / head outside, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- High crotch entry / hand high, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Double leg finish / drive through, double leg finish • solo drive: Knee down. Start from the penetration knee with the chest up and the hands together low. Trail leg steps up. Bring the trail leg up and to the outside in one step. Drive the hips. Drive the hips forward and up through the position; the hands stay together. Stand through. Finish standing through, not standing up. No opponent is shown.
- Sprawl and spin behind, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
- Sprawl ladder, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
Week 4
Everything on a shorter rest. Stop a round when the shape stops, not when the clock does.
| # | Study | Work | Rest | Repeats |
|---|---|---|---|---|
| 01 | Hand fighting / inside position | 55 s | 20 s | ×3 |
| 02 | Single leg entry / head outside | 75 s | 25 s | ×3 |
| 03 | High crotch entry / hand high | 75 s | 25 s | ×3 |
| 04 | Double leg finish / drive through | 55 s | 25 s | ×3 |
| 05 | Sprawl and spin behind | 55 s | 25 s | ×3 |
| 06 | Sprawl ladder | 40 s | 20 s | ×3 |
24:45 per session, 3 sessions this week.
- Hand fighting / inside position, hand fighting: Stance. Keep the stance while the hands work; the feet do not stop. Reach inside. One hand reaches for an inside position while the other stays home. Swap hands. Swap: the other hand reaches while the first comes back. Clear and reset. Clear both hands down and away, then return to the stance.
- Single leg entry / head outside, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- High crotch entry / hand high, level change: Stance. Start in your wrestling stance. Bend the legs. Lower your level before attempting penetration. Lower base. Keep your head up as your knees and hips flex. Recover. Recover to your stance without straightening rigidly.
- Double leg finish / drive through, double leg finish • solo drive: Knee down. Start from the penetration knee with the chest up and the hands together low. Trail leg steps up. Bring the trail leg up and to the outside in one step. Drive the hips. Drive the hips forward and up through the position; the hands stay together. Stand through. Finish standing through, not standing up. No opponent is shown.
- Sprawl and spin behind, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
- Sprawl ladder, sprawl • solo pattern: Stance. Use a clear, suitable mat. Hands toward mat. Prepare the hands to support a controlled lowering. Legs back. Send the legs behind as the hips lower. Recover. Bring the feet underneath you to recover.
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