Dynamic Curriculum Worksheet
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The Dynamic Wrestling Curriculum is a comprehensive approach to mastering the art of wrestling. It starts off at a very basic level that is appropriate for beginners, and then gradually increases in complexity and physical difficulty. It will provide a great foundation for the beginner without teaching bad habits that are difficult to break later on. The strong focus on gymnastics, coordination, and physical exercise will lead to an excellent athletic foundation. Whether you are trying to become the next national champion, earn a spot on the varsity team, or simply win your first match, the dynamic wrestling curriculum will help you achieve your goals.
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How to use the Curriculum: Click on each movement to watch it's corresponding video. Each movement should be practiced until it is fast and smooth, with perfect accuracy. To become perfectly accurate, practice slowly. Practice does not make perfect, practice makes permanent. Only perfect practice makes perfect. Every wrestler has a limited amount of time to spend practicing, so he should attempt to space repeition for optimal memorization. You will be tested on your mastery of all movements and on physical fitness objectives appropriate for each level. By the time you complete the Dynamic Wrestling Curriculum, you will be an excellent wrestler in fantastic shape.
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My Name is:The leg I lead with when wrestling is my:
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Level 1
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The rules of wrestling explained
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Move in your stance for 10 minutes (2 minutes at a time)
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Practice keeping your neck up while your partner pulls it down (100 times)
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Wrestlers Grip (lock and unlock) 100 times
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Double Leg Lift (200 times)
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Cement Mixer (200 times)
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Live from the cement mixer position (20 times for each partner)
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Level 1 Fitness Requirements
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Back bridge (No hands), hold for 15 seconds
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10 situps
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1 Negative push-up
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Stay in wrestling stance for 30 seconds!
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20 Neck-ups (and side to sides)
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Hold plank position 20 seconds
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Level 2
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The main ways to score a takedown
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Stop a guy from spinning behind by grabbing his legs (50 times)
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Spinning behind using the near-armpit (100 times)
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Bridging to the top of your head (5 minutes [spread over many practices])
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High Level Single Legs (without finishing) (300 times)
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Get off your back (arm in between) (100 times)
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Dump Truck drill (25x 30-second goes)
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Level 2 Fitness Requirements
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1 Perfect Pushup
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30 Neck ups (and side to sides)
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1 Negative pull-up
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static hold pull-up (10 seconds)add all over
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2 Head and hands to each side (without falling or moving your hands)
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3 dump trucks each in 30 seconds
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20 Situps
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Stay in wrestling stance 1 full minute
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1 negative Wall Crawl
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Plank position 40 seconds
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Level 3
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Half Nelson with short-hook finish (100 times)
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Half Nelson with sink-it-deep finish (100 times)
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Defending a half nelson (start from a sitout) (50 times)
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Defending a half nelson (from flat) (25 times)
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basic explanation of bottom referee's position
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Build your base (way 1 and 2) (50 each)
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Build you base #3 (50 times)
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How to defend a cross face
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Maintaining your base while your partner tries to break you down (30 minutes)
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Clear your wrists when in a sitout (15 minutes)
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T-rex position (200 times)
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T-rex position live goes (100 times)
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Pounce Drill (200 times)
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Level 3 Fitness Requirements
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5 perfect pushups
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40 Neck ups (and side to sides)
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5 head and hands to each side (without falling)
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5 Dump Trucks each in 30 seconds
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30 situps
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Stay in wrestling stance 1:30
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Static hold 15 seconds (Pull-up)
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3 Wall Crawls
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Plank position 1 minute
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Backwards Extension
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Level 4
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Live from the crab-ride tilt (You are doing it right if you can hold your opponent on his back for at least 2 seconds. Try not to get reversed.) (100 times)
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Moving from referees position to backpack position (focus on it being tight, it should be able to stop an explosive standup.(100 times)
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Crab-ride tilt from backpack (to the easy side) (can combine this with the live goes above) (100 times)
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Rear standing crab-ride tilt (100 times)
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Duck under without finish (100 times)
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Duck-under into rear-standing crab-ride (200 times)
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Barzagar Finish (high-crotch with opponent on his feet) (200 times)
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Step-up Knee-slide finish (high-crotch with opponent on knees) (200 times)
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T-Rex (with opponent on his knees) (50)
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T-Rex to single (with opponent backing out) (50 times)
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T-Rex to heel-pick (when opponent jumps to his feet) (50 times)
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The nutcracker (from T-rex) (50 times)
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T-rex (what to do if he grabs your arm to throw you) (50 times)
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Level 4 Fitness Requirements
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10 perfect pushups
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50 neck-ups and side to sides
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7 Dump trucks each in 30 seconds
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40 situps
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Stay in wrestling stance for 2 minutes
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1 Perfect Pull-up
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6 wall crawls
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2 “Just hands” to each side
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Level 5
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Key Concepts to learn: Attacks from the bottom position
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box-out, Stand-up
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Switch
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Bronco
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Knee-slide standup
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Sit-out turn-in basics
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Sit-out turn-in (out the back door)
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Sit-out turn-in, Peterson
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Fat-man roll
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defending the suck-back
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