Takedown defence training continued tonight, but this time the focus was totally on grappling counters and we looked primarily at the single leg takedown.
We began with mobility exercises – quadruped shoulder rolls, progressive scap press-ups and dynamic cat stretches. This moved onto callisthenics – Indian press-ups and Indian squats. Then we covered more specific muscle engagement – hip thrusts, single leg hip thrusts, shoulder bridging, combat base squats and sprawling.
Warming up into wrestling training we began with the collar and elbow lock-up. From here drilled bulling exercises, where I encouraged my client to be more proactive and to take the lead with the head control and dominating the grip. A simple necktie hold, if applied with the right body mechanics, can be an extremely efficient tool that enables the user any number of attacks. We then went to the mid-section and pummelled under-hooks. Finally we drilled the basic single leg entry.
Defending the Single Leg
We covered three defences against the single leg. First up we blocked the single leg and re-pummelled the same technique against our opponent. This was a technique covered at the end of last week’s lesson. Next we covered an old-school catch wrestling submission, as described in Ken Shamrock’s book Inside the Lion’s Den. Known as the crucifix this technique resembles a full nelson but performed in reverse. Lastly, we trained a tomoe nage style sacrifice counter to the single leg. Here is the kimura grip version of the technique we used:
The lesson finished with a tabata of two exercises that targeted takedown defence body mechanics. My client performed 4 x 20 second rounds of the Turkish Get-up and 3 x 20 second rounds of Sprawl/Deadlifts.