Beruflich Dokumente
Kultur Dokumente
FI LA
adidas
Published by FI L A , 1986
Prof. R A J K O P E T R O V
FREESTYLE AND
GRECO-ROMAN WRESTLING
Published by F IL A
1986
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Milan E R C E G A N
President, FILA
PREFACE
For a long time now, there has been a need fo r an universal manual on the
m odern technological approach to specialized training.
Wrestling coaches were not the only ones concerned. There was also a need
fo r a training manual in the education sector - am ong the various schools and
universities where highly qualified professional managers were trained.
Wanting to fulfil these needs, Professor Raiko Petrov o f Bulgaria, m em ber
o f the B oard o f FILA, who has successfully com pleted all phases o f wrestling fro m com petitor up to coach o f the national team, professor, and man o f science,
assumed this considerable task.
He has p u t his vast know ledge and wide range o f experiences into this book,
giving coaches, instructors, professors, schools, and universities a basic manual.
On behalf o f the international wrestling community, I thank R aiko Petrov,
who has enriched wrestling theory and practice by this m ajor work.
Milan E R C E G A N
President, FILA
OTHER PUBLICATIONS
R. Petrov
1. D u travail d education de le n tra ln e u r. R ecueil. L e n tr a in e u r nous ra c o n te , Sofia,
1966 (in B ulgarian)
2. T erm ino lo g ie de lutte g reco -ro m ain e et de lutte libre. F izkultura S p o rt , Sofia,
1958 (in B ulgarian)
3. M anuel de lutte libre, M edicina F izk u ltu ra , Sofia, 1961 (in B ulgarian)
4. M a nu el de lutte libre, N a ro d n a P ro s v eta , Sofia, 1962 (in T urkish)
5. L u tte libre, M edicina F izk u ltu ra , Sofia, 1964 (in B ulgarian)
6. L u tte libre - V arsovie, 1965 (in Polish)
7. L u tte libre avec p h oto s et cinegram m es, M edicina F iz ku ltu ra , Sofia, 1966
(in B ulgarian)
8. L u tte libre, M edicina F izk u ltu ra , Sofia, 1966 (in B ulgarian)
9. L u tte p o u r m inim es et cadets, M edicina F iz k ultu ra , Sofia, 1967 (in B ulgarian)
10. P rep a ra tio n physique d u lu tteu r, M edicina F izk u ltu ra , Sofia, 1967 (in B ulgarian)
11. B io m ecan iqu e de la lutte, partie du m an u e l B io m e h an ik a na S p o rta , Medicina
F izk u ltu ra , Sofia, 1968 (in B ulgarian)
12. Strategie et tactique de la lutte, M edicina F iz ku ltura , Sofia, 1969 (in B ulgarian)
13. M anuel de lutte p o u r m inim es et cadets, M edicina F iz k u ltu ra , Sofia, 1971 (in
B ulgarian)
14. L u tte libre en p h o tos et cinegram m es, M edicina F izk u ltu ra , Sofia, 1973 (Second
edition in B ulgarian)
15. L u tte libre, B ucarest (in R o m an ian )
16. P ro g ram m e unitaire d e n tr a in e m e n t et d instruction d e lutte, M edicina Fizkul
tu r a , Sofia, 1973 (in B ulgarian)
17. La gloire des vaillants, M cdicina F izk u ltu ra , Sofia, 1973 (in B ulgarian)
18. F o n d e m e n ts de la lutte p o u r enfants et adolescents, 1975 (in F ren c h , English, and
Spanish)
19. Le sp ort olym pique et le d 6 v elo p p e m en t h a rm o n ieu x de la perso nn alite de
lh o m m e . P ro blem es du m o u v e m e n t olym p iq ue, Sofia, 1975 (in Bulgarian and
F ren ch )
20. Objectifs d application des anciens jeux olym piques. Recueil Le m o u v em en t
olym piq u e et son role d an s la societe m o d e r n e " , Sofia, 1975 (in B ulgarian, Russian,
an d English)
21. La lu t te . R ecueil P ro b lem es de la p rep a ratio n des je u n e s sportifs, sous la redaction
de Kr. R a c e v , Sofia, 1976 (in B ulgarian)
22. A lgorithm isation des actions technico-tactiques da n s la lutte. B ratstvo na bogatiri , Sofia, 1975 (in B ulgarian a nd R ussian)
23. D e certains p ro b lem es de la lutte des minites et cadets. B ratstvo B o g a tire j , Mosco u , 1976 (in Russian an d B ulgarian)
24. L a lutte libre et la lutte g reco-rom aine. M edicina F izk u ltu ra , Sofia, 1977 (in
B ulgarian)
25. H e ritag e d idees e t e thn iq u e de P ierre d e C ou b e rtin . P rob lem es actuels du mouvem e n t intern atio n al o lym pique, M edicina F iz k ultu ra , Sofia, 1981.
26. L a lu tte, Sofia, 1978 (in B ulgarian, E nglish, an d R ussian)
27. C ad e ts sur le tapis, F IL A , 1978 (in B ulgarian, F ren c h , and English)
28. P erfe ctio n n e m en t de la m aitrise technico-tactique de lu tte u r, M edicina Fiz
k u ltu ra , Sofia, 1978 (in B ulgarian)
29. D e P ethique professionnelle de le n tra in e u r, fith iq u e sportive, Sofia, 1981 (in
B ulgarian)
30. D e v e lo p p e m e n t de la lutte bulgare a travers les siecles 1300 ahs de sp ort sur les
terres b u lg ares , Sofia, 1981 (in B ulgarian)
31. G loires des vaillants, M edicina F izk u ltu ra , Sofia, 1982 (R evised second edition
in B ulgarian)
INTRODUCTION
Wrestling is one o f the oldest sports and one which has to this day follow ed
the evolution o f m ankind. It is a sport which signifies, fo r all peoples, physical
strength and virility, a traditional m ethod o f im proving work capacity, g o o d
health, and the fighting spirit o f youth. Freestyle and Greco-Rom an wrestling,
sam bo and folkloric styles developed in every country on this planet, o f which
104 are_ m em bers o f the International Wrestling Federation (FILA).
During the last fe w years, judicious FILA policies fo r the developm ent o f
wrestling have brought about a num ber o f favorable changes. M odern wrestl
ing has developed on all continents, folkloric wrestling has received approval
from FILA as the fourth official style, while the rules o f competition have chang
ed the ph ysion om y o f style and the technical-tactical characteristics o f wrestling.
On the international mat, wrestling has becom ed m ore dynamic, m ore enriched,
and m ore beautiful. N ew names have been added to the glorious list o f ancient
wrestlers who stand out f o r their technique such as Dagistanl, Tahti, Balavadze,
Sasahara, Varga, Dietrich, Igumenov, Pojan, Lehtonen, D zedzic, Horvat, R o
bin, Valeev, Zger, Ivanicki, Vatanabe, A ik, M edved, Radev, Gabel, Yarigin,
etc. In the last fe w years, the expressive and esthetic fighting styles o f remarkable
wrestlers like Tediashvili, T om ov, Takada, Anderson, Rousso, Passarelli, Petkovic, Njoveni, Andiev, the Supron brothers, Belogazovi, Poljo, Kem p, G ib
son, Raich, Sterev, Seidi, Holidis, Tzenov, etc. can be used as a standard fo r
m odern wrestling.
Training is essential to reach a high level o f expertise in wrestling. Coaches
p lay a significant role in awakening interest and assuring the selection and prepa
ration o f elite wrestlers. The success o f competitors depends on the coaches theo
retical and practical knowledge, their teaching skills, and their enthusiasm fo r
work.
This b oo k is addressed to wrestling coaches and com petitors in various
countries. Its objective is to systematically raise the knowledge o f specialists
and their ability to creatively pu t them to use during training. The techniques fo r
G reco-Rom an style wrestling include som e work o f the Olympic champions D.
D obrev and Necho Berberov.
The author
1.
THE VALUE, ROLE AND OBJECTIVE
OF WRESTLING
2.
Figure 1
and the 122 drawings from th e to m b of Sethi, show tha t wrestling in ancient E gypt was
characterized by varied techniques, g rou n d wrestling and rules close to th ose o f c o n te m
porary pro-wrestling. In figure 1 we can see basic position an d leg tackle techniques.
Wrestling blossom ed greatly in A n cien t G re ec e. T h e Hellenics elevated the c on
cept o f co m b a t b etw een tw o o p p o n e n ts to th e level o f science and art. A ccording to
certain m yths, the rules o f this sp ort were given to m an by the goddess A th e n a , through
intervention of th e h e ro Theseus. O th e r legends m a in tain ed th a t wrestling was invented
by H e ra k le s, H erm e s , Palestra, th e d a u g h te r o f H e rm e s , and others. This is why it is not
surprising th a t wrestling was a fu n d am en tal sp ort in the ancient O lympic G a m e s, staged
as an in d e p e n d e n t discipline, as the p e n ta th lo n s final event and in com bin ation with
boxing in a contest called pancratium .
W restling com petitio n s w ere not b ro k e n down into categories. T h e re was no set
length for a fight; it carried on until there was a winner. T o win, a contestant had to ta k e
dow n, thro w , o r flip his o p p o n e n t on the g ro u nd th ree times. A hold was good w hen the
w restler being th row n to u ch e d the g ro u n d with som e p art of his body above th e knees
(elbows, chest, o r back).
Studies d on e o n the type o f wrestling in A n cien t G re e c e are not com plete. T h e
most co m m o n m istake, m a d e not only by th e general public b u t also by several re p u te d
specialists, is to identify this wrestling with th e m o d e rn G re c o -R o m a n style. L iterary
a nd archeological w orks do n o t su p p ort this thesis. T h e w orks of H o m e r, Pausanias,
L ucian, P hilostrates, an d H elio d o ras do not state affirmatively tha t the leg sweeps and
leg trips w ere forbidden. M any frescos, drawings on vases, bas reliefs, and sculptures
show com petitive co m b a t positions with leg tackles o r leg grips. Particularly revealing is
th e wrestling of H eracles an d A n th a s (figure 2). D u rin g the O lympic G a m es a free style
wrestling called o rth o n a le s was practised. T h e m ost practised form o f wrestling was
alyndisiz. It lasted until the withdrawal o f on e o p p o n e n t a nd was largely used for train-
ing. B ecause this type o f wrestling was not subject to a point system when the o p p o n e n t
was b ro u g ht to the m at, we can suppose th at it was fought on the g ro u n d as shown in
certain am p h o ral drawings an d described in the Illiad. W e can also look at o th e r types
o f wrestling w here to win, a w restler has to p ut his o p p o n e n t on his back.
T o u n d ers tan d how m o d ern G re c o -R o m a n style wrestling received an ancient n a
m e , we m ust go back a little bit in history. A fte r th e F ren ch R ev o lu tio n , wrestling
above the hips, practised in certain occidental countries, was rapidly spreading in
E u ro p e . O th e r peoples learned this wrestling from F ren ch wrestlers an d so called it
F ren ch wrestling . It was not until the en d o f the last c en tu ry th a t som e wrestling
militants a tte m p te d to settle accounts with their passion for an tiq u ity an d n a m e d this
wrestling G r e c o - R o m a n .
A s soon as wrestling b ecam e p art o f the Olympic p ro g ram as an in d e p e n d e n t disci
pline in 776 B .C ., it b ecam e a central sport o f th e games. A t the X V III A n cien t O ly m
piad in 708 B .C ., it was p a rt of the p en ta th lo n . T h e way the various disciplines in the
p e n ta th lo n d e v e lop e d is n o t com pletely clear. All au th o rs unanim ously agree that
wrestling was th e last decisive event for overall placing.
In the gym nasium s and palestra they m a d e the m ost o f the scientific achievem ents
o f the time. A n O x yrinkh p apyrus shows the level of wrestling m ethods. T h e ancient
G re e k s used th row d um m ies and special exercises similar to those being used today.
This is why in schools you see the inscription: First, learn wrestling at school, then
e n te r c o m p e titio n .
Figure 2
Wrestling in R o m an times developed from the rich heritage of the Etruscans (figure
3) a n d from the influence o f th e G ree k s. E v en though the R o m a n s rational mentality
viewed the com petitions as a sort of G re e k idleness , it did not tak e th em long to show
an interest in the O lympic G am es.
T h e R o m a n s lo o k ed fo r som ething m o re challenging an d p referre d ro u g h e r w restl
ing, the p an cratiu m , an d gladiator fights. Wrestling was im p o rtan t to the p re p aratio n
o f R o m a n soldiers and gladiators. T h e h eads o f arm ies an d R o m a n em p e ro rs were
chosen using wrestling com petitions.
W ith o u t going into detail on wrestling in all the ancient countries, th ere is a need
to em phasize its great d ev e lo p m en t an d direct link to the political and econom ic ev o lu
tion of society. T h e d e v elo p m en t of great em pires lead to an infiltration o f technical.
Figure 3
tactical, and p rep a ra tio n m eth od s b etw een the different peoples. This thesis is su p p o r
ted by the d ev e lo p m en t and the similarity o f wrestling b etw een the F a r-E a st, C entral
Asia, the Scandinavian countries, the Caucasian region, the B alkan peninsula an d C e n
tral E u ro p e.
Figure 4
Tchelebi th e re w ere m any wrestling schools (te k e s ) in T u rk e y well b efore the 15th
C entury. In som e o f th e m , m o re th an 300 wrestlers at a time w ere trained according to a
formal m etho d o lo gy . Wrestling schools b egan declining after th e 17th C en tu ry when
professionals cam e u n d e r th e po w er of the Sultans as well as organization o f th e large
com petitions.
In A sia, wrestling d evelop e d in all countries. In the y ear 221, a C hinese e m p e ro r,
T sin-C h i-H o uang , o rd e r e d th at all sport m atters be solved through wrestling. H e h im
self was a strong w restler as w ere m an y o th e r em p e ro rs (H an V ou , 1 4 0 -8 6 B .C .,
H o u a n g T eo u n g , 923-926). A ccording to the national H in d u epics, R a m a y a n a and Mah a b h a ra ta , wrestling was widely practised. A ccording to m yths, even B u d d h a wrestled
for the beautiful Princess G o p a.
F o r the M ongolians, wrestling b o k h was the principal sport. Since the third cen
tury it was a m an d a to ry sport along with equitation a nd archery.
G eo rg ian wrestling tc h id ao b a , A rm e n ia n wrestling k o k h , k o u re s h from
T o u v a , A ze rb a idjan ia n g ulesh , Pakistani k o ush ti , an d K o rean sireum -ha-k i
were all rich in technique.
Testim o nies o f the presence o f wrestling in the life o f the Russian people go back
to the 10th C en tu ry . In 1002, Prince Mstislav T chiornyj won a m a n to m an c o m b at with
the Prince o f Kassogs (A d y g he an s), the giant R e d ed y a . In various epic songs and le
gends the fights of Ilya M o u ro m e ts , D o b ry n ia N ikititch, Mishka Borissovitch and oth ers
are described. T h e Circle of A m a te u r A thletic S po rts played a large role in the d eve
lo p m en t o f wrestling in Russia. A t th e en d o f th e 19th and the beginning of the 20th
C enturies, wrestling athletes Ivan P o d o u b n y j, K limentij Boul, Ivan S hem yakin. G e o rg
L u rik h , Alex A b erg , G e o rg H a ck e sch m id t, Ivan K ashtaev, N ikolaj V a k h to u ro v and
Ivan Z aikin d o m in ate d the professional w orldw ide arena.
M ost wrestling research ers in E u ro p e try to link its dev elo p m e n t to ancient G re e k
and R o m a n traditions. T h e largely different rules an d leehniques o f traditional (folkloric) wrestling and the existence o f single co m b a t within nations having no contact with
these traditions, are evidence of the inconsistency o f these assertions.
A m o n g the know n varieties o f wrestling in E u ro p e , the styles considered the most
original are: the Icelandic glima , the schw eizerschwiegen , the T yrolian ran g e ln ,
Russian b e lt wrestling, th e R o m a n ia n trin te , the B reto n style in F rance, the British
styles, the T urkish g u re sh an d the folkloric wrestling of the Slavs of the south.
D uring the second half o f the 15th c entury, the first wrestling manuals were written
in G e rm an y . T h e oldest is d a ted 1443, and the w ork o f Fabien von A ucrsw ald T h e A rt
of W restling was printed in 1539 at W itte n b ers (figure 4). But a manuscript by the
w orldw ide ren o w n ed pa in ter A lb rech t D u r e r (1512) outclasses all the w orks o f this p e
riod. T h ro u g h 112 drawings, D u r e r shows the essentials o f wrestling techniques, as well
as n u m ero u s notes on the way the techniques w ere carried out and the possible risks as
sociated with the various holds. This b o ok as well as o th e r drawings by the well-known
p a in te r an d en g rav er Lucas C ranach were used as a basis for m any works on wrestling in
the following centuries. In the 16th century, new b o ok s on wrestling w ere written by
P e te r Floetler, Viril Salkas, H an s W u rm and R o u m ein de H ugues. In the 16th C en tu ry ,
G re c o -R o m a n wrestling spread widely in F rance. This F rench influence was transferred
by stu d en ts in G e rm a n y and by professional wrestlers in nearly every c ountry in
E u ro p e . Professionalism c o ntrib u te d to the quick d e v elo p m en t o f technique an d tactics
in wrestling an d w idened the gap b etw een wrestlers from the traditional school and
those from the elite.
Professional wrestling required com plete self-sacrifice for the sport, all-day train
ing, a special diet, a nd o th e r conditions not within the reach of the co m m o n people. In
opposition to this elitism" in wrestling and in p ro test against antisp ort plans and b e h a
viour, a m a te u r circles b egan a p pearing in wrestling clubs.
A t the beginning o f the 20th C entu ry, wrestling was the most p o p u lar sport in the
world. T h e em o tio n al level an d the crowds draw n by G re c o -R o m a n wrestling to u r
nam en ts in E u ro p e , catch as catch c a n com petitio n s in A m erica , and traditional
wrestling events were such that th ere h ad b een nothing like it e v er before.
T h e rules o f com petition are ch an g ed alm ost constantly. A t the e n d o f the last cen
tury, H u n g a ria n a n d Swedish specialists co n trib u te d th e best ideas. Following th e elec
tion o f T atikis as p resid en t o f F IL A , H u n g aria n influence to o k th e u p p e r han d. A s a re
sult o f so m e o f th ese changes, each wrestling style carried a different n u m b e r of c ateg o
ries, an d a m atch was to be fought in tw o periods o f 20 m inutes with 1 m inute rest b e t
w een each p eriod. A t this time th e m atch could also en d in a tie. C o m p e tito rs w ere eli
m in ated from a com petition following tw o ties o r two losses. In case of a tie in the final
m atch, the w restler having the most wins to his credit was p roclaim ed the winner. It
there was still a tie, the decision was m ade by looking for the com petitor who won in the
sh ortest time o r w ho was the lightest. In 1931, th e first official ruleb oo k was p rin ted in
Helsinki by V ictor Smeds. In 1937, th ere was a new edition o f th e rules featuring alm ost
exclusively the H un g a ria n system of scoring. A fte r the S econd W o rld W a r, th e rules
w ere discussed at the 1948 O lympic G a m e s, th en at a special m eetin g in A m ste rd a m in
1949 an d w ere not a d o p te d until th e C o n v en tion of F IL A in S tockholm in 1950.
T h e In terna tio n al A m a te u r W restling F ed e ra tio n (n a m e d F IL A in 1954) was h e a
ded after the war by Victor Smeds. In 1952, R og er Coulon was elected president. Follow
ing th e d ea th o f C oulon (1971), th e position o f p resident was held by the Secretary
G e n e ra l o f F IL A up until th at tim e, M. M ilan E rcegan.
3.
TERMINOLOGY AND CLASSIFICATION
OF WRESTLING TECHNIQUES
W restling technique
Standing
technique
po sition
Fle xib il it y
Figure 5
T he eth ym ology of term s which are used today by wrestlers in various countries is
com plicated and far reaching. T e rm s on wrestling technique have been used to describe
many things:
a)
T e rm s for similarities. U sed to nam e holds which by th eir configuration o r by
som e o th e r details resem ble som e p articular objects o r events:
W restling
T y p e s o f folk
wrestling
T ypes o f sport
wrestling
Freestyle w restling
G r e c o - R o m a n wrestling |
Sambo
Bel t w r es tl in g (R u s sia)
N o n - c o m p e tit iv e wrestl ing" ( R u s sia )
T r i n t e - d r i a p t e (M o ld av ia)
T r i n te - c u n e d ic e (M o ld av ia)
K u ria c h ( T a r ta r y )
K ourach (U zbekistan)
Sais (K a z a h s ta n )
K u r e c h (K a z a h s ta n )
O a d a r i c h ( K irghizia)
K u r e s (K irghiz ia)
K u r e c h ( T u v a R e p u b lic )
G a c h t i ( T a d z h ik i st a n )
G julech (A zerbaijan)
G jurech (Turkey)
K u ss a k - g u r e c h ( T u r k e y )
Ial la -gjurec h ( T u r k e y )
G o r e c h ( T u r k m e n is ta n )
H ib in ski ( T u r k m e n i s t a n )
T c h i d a o b a ( G e o r g ia )
K oh ( A r m e n i a )
K o u r d s a n - tu s tu u ( Y a k u t R e public )
H ip sag ai ( Y a k u t R e public )
B u h a r s k a i a gouch ti
( T a d z h ik i st a n )
B arild a ( M o n g o li a )
B o h ( M o n g o li a )
Sum o (Japan)
S c h w eiz ersc hin gen ( S w itz e rla nd)
Suisse libre ( S w itz e rla nd)
Catch (England)
L a n c a s h ir e ( E n g l a n d )
D e v o n s h ir e ( E n g l a n d )
M a z e n d e r a n i (Ir an )
G il a n (Ir an )
Kosti p e rs e (I ran )
Kusti ( P ak is ta n )
C a t c h as ca tc h c a n ( U . S . )
Range li (T yro l)
G l i m a (I celan d )
L u t te p o p u la ir e (B ulg a ria )
S u r e o u m - h a ki ( K o r e a )
B r e t o n n e ( F ra n c e )
L e o n n e (S pai n)
C a n a r i e n n e (S pai n)
T h e term s must co rresp o n d to specific ideas, using th e closest and most obvious
words.
T h e creatio n, putting into use, an d transcription o f term s must m eet the g ram m ati
cal req u irem en ts o f the language.
T h e term s must include recognized synonyms.
T h e descriptive term s must c o rre sp on d to the en tire technical action.
T h e n am es o f the holds must be arran g e d so that th ey reflect the characteristics in
th ree steps (see table no. 2):
1. Basic sign - p a rt o f the classification of the hold - tak ed o w n th ro w , rear t a k e
dow n, turno ve r, etc. It is allowed to replace a basic sign of the classification by a syno
nym (w rapping, windmill, etc.).
2. D efinition of the way the main action is carried o ut in relation to the wrestlers
body and body parts (back bend ing , front b endin g, bridging, with lock, etc.).
3. D ete rm inin g the way and the place w here control is applied (by the leg, the legs,
the outside arm , the arm s, the closest leg, the arm and the neck body lock with arm
control, as well as the directions (front, b ack , side, etc.).
T h e exam ples given clearly show the various ways of fo rm ing term s as well as the
difficulties of applying o ne unified a pproach.
T h e th ree steps show n for nam ing are not m an da tory. O n the co ntrary , reducing
the na m es has many ad vantages (see table 3).
T h e term s can be red u ced by eliminating certain signs an d th ose th at are not essen
tial.
Table 2
Indicator I
Indicator II
Indicator III
T hrow
back bending
T h row
front bending
T u rn o v e r
with lock
Takedown
by duck u n d er
un d erarm
T u rn o v e r
crossover
bridge over
Lock
ankle
T hrow
front bending
For ex am ple, tak ed o w n on arm roll b ecom es 'a rm roll , h e a d an d far heel pick up"
- h ead and far h e e l , etc.
Table 3
Indicator I
In dicator II
by arm drag
T ak ed o w n
T u rn o v er
Indicator III
with lock
Freestyle anil Greco-Ronum Wrestling
Indicator I
Indicator II
T u rn o v e r
F ire m a n s carry
o r W indm ill
sitting out
Indicator III
T hrow
W indm ill
Sweep
"Sarm a
4.
NATURE OF TRAINING
FOR WRESTLERS
COACH
C O M PET ITO R
EXPECTED
RESULTS
GOAL
DEVELOPMENT
PO SSIBILITIE S
DEVELOPMENT
O F TASKS
IN ITIA L
C O N D ITIO N
PLA N N IN G
(C H O IC E O F
A LTE R N A TIV ES)
T R A IN IN G LO A D
IM M E D IA T E
EFFECT
A D A PTA TIO N
C U M U LA TIV E
EFFECT
E N V IR O N M EN T
M OD EL FOR
A PPR A ISA L O F
A CTIV ITY
SEC U R ITY
C O N D ITIO N S
PERFORM ANCE
RESOURCES
Figure 6
Bulgaria (R. Petrov) on technical-tactical p rep aratio n according to p re d e te rm in e d sta n
dards o r to the style and characteristics of p ro b ab le com petitors.
A fte r dete rm in ing the results requ ired , a typical work p ro g ram , which includes the
project plan, the annual plan, an d the o p eration al plan, must be set up.
T h e way training activities are carried o ut is based on the com b in ed use of a di
verse set of principles, m eth o d s, and m eans of organizing training in accordance with
the distinctive individual features o f young wrestlers.
TR A IN IN G
SMALL LOADS
ph ase
M ED IU M LO A D S
H EA VY LOADS
VERY HEAVY
LOADS
Figure 7
characterized by the quantity o f training w ork carried out. T h e n u m b e r of training ses
sions, the length of sessions, the length of matches, th e cumulative weights lifted, the
n u m b e r o f kilom eters ru n, etc., are all considered as units o f m easu re. A s for th e inten
sity of a load, it is d e term in ed by the n u m b e r of repetitions o f a given physical exercise
by unit of time an d by the degree o f effort carried out. T h e quickness of execution, the
am o u n t o f resistance an d the length of rest b etw een exercises are th e w orking p a r a m e
ters of intensity. T w o o t h e r factors, complexity o f co ordin ation an d difficulty of e x e r
cise, also have to be taken into account in the external characteristics o f the load.
V o lum e and intensity form a dialectic unit. E a c h exercise is carried o ut to a d e te r
mined length an d intensity. Following exercise, significant functional changes o ccur in
the body of the w restler, changes which reflect internal aspects of the load.
O n e o f the characteristics of m o d ern training is the constant increasing o f loads
an d the discovery o f optim al co m binations b etw een volum e and intensity for each
wrestler a nd for each stage of training. High ad apta tion al changes occur with maxim um
loads for the individual optim al limits. R e st following training assures recovery of w a
sted resources at a higher level - the phase of supercom p ensation .
R ecovery as a result is as im po rtant as training. W e must, how ever, take into
account th at recovery must be in relation not only to the type o f external and internal
lo a d , but also to the h eteroch ro nism of the recovery process. Following a w o rk o u t, re
covery o f oxygen, pulse, blood pressure, psychological functions, energy resources, and
oth ers do not occur simultaneously. W e take advantage of various physical, p edag og i
cal, ph arm aceutical, an d psychological m eans to sp eed up recovery.
T raining sessions with a m edium load have a su pporting o r consolidating role re
garding the degree o f training. But re p e a te d sessions with m e diu m loads as well as long
intervals betw een training sessions cause a d ro p in perfo rm an ce.
Usually when a physical w orkload is given to an u n traine d or little trained wrestler,
the training effect is both faster and m ore significant. As the degree of training increa
ses, the significance o f functional changes is reduced. W h en loads exceed an individuals
optim al limits, changes b ecom e negative as functional possibilities diminish and we
arrive at w hat is called overtraining (figure 7).
T he length and frequency of training sessions and exercises determ in e the size of
the load. V o lum e as well as intensity can n o t be increased w ithout a limit. M edium loads
for wrestlers of high an d average level, for a ca le n d ar year, are show n in table 4.
T h e intensity of the load shows the d egree o f n ervous a n d n euro -m uscular effort
used. In m o d e rn sp ort, this intensity is particularly increased by a faster te m p o an d, to a
lesser d eg ree, throu gh a sh orten in g of rest perio ds, b etw ee n exercises. By k eeping c o n
stant the volum e a nd intensity o f the loads, the body quickly ad ap ts to th e new level. T o
stim ulate fu rth e r functional m easures it is necessary to change th eir correlation. Small
intensity loads p ro d u c e small but longlasting functional changes, as high intensity train
ing gives quick b ut less stable results. V o lu m e an d intensity m u st increase to g e th e r up
to a certain limit, after which changes o ccur in opposite p rop ortion s. V o lum e is increa
sed during the a th le te s p re p a ra tio n , then decreases before an d during com petitions,
while the intensity o f the load is in creased particularly during p re p a ra tio n periods
before im p o rta n t com petitions.
Table 4
T ype o f load
1.
2.
3.
4.
A m o u n t o f training
C o m p etitions
Rest
Physical and specific
p rep aratio n
5. Physical and specific
p rep aratio n
W restle rs at
m ed iu m level
W restle rs at a high
internatio nal level
240/270 days
18/25 days
65/100 days
260/284
23/32
55/80
264/320 days
380/480
528/640 hours
660/960
5.
PRINCIPLES OF TRAINING FOR
WRESTLING
1 In our opinion, the principle of repetition in training must correspond to the principle of
systematization and sequencing, and does not require separate analysis.
5.6
T h e criteria for realization of this principle are the level of perform an ces obtained,
pace o f athletic d e v e lo p m e n t, readiness for com petition , an d ex pected p e rfo rm an ce in
wrestling competitions,
6.
m. q.
N o less im p o rtan t is the ability of the wrestler to pass o r go from one training plan to
a n o th e r , for exam ple from an isometric plan to an isotonic plan an d vice-versa within a
restricted time. Explosive strength is of m a jo r im portance during a match w hen, all
things being equal, the o pp on ents have an accurate and similar technical level. While d e
v elop m en t of maximal strength requires a relatively significant n u m b e r of auxilary e x e r
cises, th e d eve lo p m en t of explosive strength requires above all specific training exerci
ses. Training with a dum m y gives the wrestler the opportunity to develop maximal explo
sive strength during all phases o f the m o v e m e n t. T h e weight of the d um m y used is of
m a jo r im portance for d e v e lo p m en t of explosive strength; optim al weight varies from 40
to 60% o f the individual weight of the wrestler. T he height is a d a p te d to the average
height for the weight category.
S p eed
E n d u r a n c e sp e e d
Short term endurance
M edium term endurance
00
X
CO
Physical e n d u r a n c e
Figure 8
W h e n im p ro vem en t o f explosive strength is requ ired , the proce d u re for explosive
effort is applicable in all types o f exercises and especially:
- exercises with quick repetitions and with a c ounter-reaction o f 20 to 40% of the
maximal coun ter-reactio n strength
- exercises with a quick change in the work plan (jum ping h ard, moving forwards
and b ackw ards, and lifting the partn er)
- isometric exercises with a quick maximal increase in tension.
T h e resistance strength of a wrestler is defined by his capacity to overcom e many
significant reactions during a match.
R esistance strength is d eveloped using many repetitions, preferably until e x h a u
stion, an d a reaction weight o f 30 to 70% of maximal effort as well as th ro ug h exercises
with a p a rtn e r o r weights. Particularly efficient results are o bta in ed th ro ug h application
of a m e th o d called circuit training. D u rin g the training of a w restler, this technique p r e
sents a n u m b e r o f advantages such as: the complex d ev elo pm en t o f m o to r skills and
functional capacities, time savings, the harm on iou s d ev elo pm en t o f the w restler, and
indifference to the circumstances su rrou nd in g a match and control o f training.
Circuit training consists in carrying out several exercises at a p re d e te rm in e d fixed
work load. T h e exercises are interspersed with rest periods. With the view of im proving
functional abilities, exercises which use the largest n u m b e r of muscle groups are intro
duced.
In c om bination with the p ro cedu res already m en tio ned , it is possible to introduce
exercises with a particular plan o f m uscular reactions, such as:
- Isometric exercises play a significant role in the developm ent of the wrestler, tak
ing into account the isometric effort in wrestling, time an d energy saved, etc. W rong
application of isometric exercises may have the effect of decreasing elasticity of m uscu
lar tissue, as well as coordination. It is im po rtan t to practise isometric exercises in c o m
bination with exercises of co ord in ation , flexibility, an d relaxation of muscles.
- Isokinetic exercises. T hese types of exercises require the use of a special machine
whdre the increase in training sp eed is autom atically m atched by an increase in the reac
tive strength. T h e m achine indicates the maximal value o f resistance strength o r reac
tion on each cycle of m o vem en t.
Rules to observe during strength training:
a)
T he rule of effort up to e xh austio n . N o m a tte r the m e th o d used, if we aim for
an increase in maximal strength, either through the increase of reactive strength or
through repetition of m ov em en ts, it is essential to reach a point o f e x hau stion .
4.
T h e varied proced u re used for the length and intensity o f a m atch is applied
w hen im p ro ve m e nt of specific e n d u ran ce of the wrestler is w anted. In contrast to the
proc edu re by intervals, the different rou nd s o f the m atch are o f a longer d ura tio n , in the
o rd e r o f 3.5, 4, or 5 m inutes, and the overall th e training match lasts from 8 to 12 m in u
tes. M atches of a longer length are generally fought at m ed ium intensity. T he length of a
match can be progressively reduced and the intensity increased. In the varied procedure,
similar intensity parts can be p rese n t with altern ate increasing and decreasing in te n
sity parts.
T h e te rm to u r n a m e n t m a tc h e s describes the training models d evelope d and used
for the first time by Bulgarian specialists for the co m petition schedule of international
to u rn a m e n ts in 1955. T o u rn a m e n t m a tc h m odels use 3 to 7 training matches o ver 3 to
4 consecutive days. The n u m b er of matches is d eterm ined according to the level of train
ing of the wrestlers and th e supposed n u m b e r of m atches in the com petition. A train
ing m atch im mediately held following a match w ithout a rest gives a considerable
psychological and training lift to the wrestler. T o u rn a m e n t m atch es are organized d u
ring days o f the w eek in which th ere will be com petitions. T h e heaviest load is co m p le
ted during the third w eek b efore th e com petition. If there are four training days left, it is
re c o m m e n d e d in o rd e r to avoid fatigue and psychological depression, that a physical
p rep a ratio n training session stressing em otio nal aspects be organized during the third
day. This type o f training could include sports games, o u td o o r running, relays, etc.
D ev e lo p m e n t o f special end u ran ce in wrestlers requires exercises giving a hypoxic
effect, such as repetitions until exhaustion, attacks in series, bridge-overs, release from
the full N elson, hiking training, etc. Perfecting the technical level while very tired b e c o
mes very im po rtant given the considerable fatigue of wrestlers in the final m o m en ts of
a m atch and the changes which com e up in the m ak e-u p of holds.
Figure 9
From a m ethodological point of view, the structure of training must m ee t planning
an d systematization requirem en ts. Exercises must be chosen according to the range of
joints and carried o ut in several repetitions. Flexibility can be w o rk ed on by exercising
with a p a rtn e r, or a d u m m y, o r cou nterbalancing weights. W he n there are indications of
exhaustion in a w restler, the exercises should only be d o n e to consolidate the bridge.
7.
TECHNICAL AND TACTICAL
DEVELOPMENT IN WRESTLERS
Putting the
hand
in a support
position
Pelvis pick-up
Lying on the
chest
action, the F is to the tu rn o v e r with h ead lock and arm -pit control. W restler A predicts
B s intentions as well as his algorithm o f actions, and develops som e assum ptions abo ut
possible actions according to a subjective vo lum e, structu re , and diagram. A s the
w restler is waiting, he sets up a plan o f reactions. H o w ev er, w hen th e stim ulus do es not
m atch the assum ed reaction, the decision is delayed an d the attack may be limited.
W h e n th e leg has b een freed o r th e hips lifted, the atta c k e r can go to a tc h e r e k (O ly m
pic lift).
T h e s a r m a hold used at the beginning o f a turn o v er can also be used following a
lifting o f the hips, o r a crossface, o r a com bination of the two. D ev e lo p m e n t o f plans
on possible attacks following the o p p o n e n ts reaction and their application to typical si
tu ations gives the training process an intellectual an d creative dim ensio n, while redu c
ing the length o f training th ro u gh an e m phasis on technical fine-tuning, tak e d o w n effi
ciency, and wrestling esthetics.
Table 5
D ef in iti o n o f su b je c t
D efin in g p r o b le m s and
d e v e lo p in g th e s tr u ctu r e
a n d co n tin u it y to solve
them
A nalysis o f c u r r e n t
c i r c u m s ta n c e s a n d futu re
requirem ents
O rg a n iz a ti o n o f g e ne ral
s tages o f tr a in in g an d
d e t e r m i n a ti o n o f th e ir
le ngth a n d p e o p l e
re s pons ib le
D e v e l o p m e n t o f a d etail ed
p la n
D e t e r m i n a t i o n o f final an d
i n t e r m e d ia r y o b je cti ves
C h o ic e o f tr a in in g
procedures
D e v e l o p m e n t o f m o d e ls
s ho w in g c o n t e n ts , m e th o d s ,
an d p r o c e d u re s fo r tra in in g
a n d co ntrol
A ssessment
V erif icati o n th ro u g h
analys is o f th e m o d e l
efficiency
A naly s is o f re s ult s a n d th e ir
co rrel at ion to th e obje ctiv es ,
ta sk s , p r o c e d u r e s , a n d
e s ta b li s h ed m e th o d s
A pp lic a ti o n
R e p e a t e d ap plic a ti on
with a t t e n t i o n to indi vidual
n ee d s
C o n t r o l o f th e i m m e d i a te
a n d c u m u la tiv e effects a n d
focu sing o n th e nec es sary
co rr e c tio n s
precise and th oro ug h explanations. Execution of the hold in slow m otion allows the o b
servation o f certain details which are not identifiable at a norm al speed.
Besides the d em o n stratio n and repetition p roced ures, the training process for
wrestlers also includes a n u m b e r of verbal processes such as explanations, talks, o r dis
cussions. T h e re are also som e auxiliary variations to the verbal p ro cedu res such as
ord ers, instructions, com m an d s, etc., with the aim of organizing the training process.
A n o th e r category includes a series o f appreciative w ords such as co rrect", g o od ",
w ro n g , and so on to direct the execution of a move o r group of moves.
The learning and developm ent process for holds depends on the age, previous train
ing, and individual characteristics o f athletes, but also on the training m eth o d. Figure
11 shows the reciprocical relationship betw een the coach an d the ath lete, the relation
ship b etw een verbal an d audio-kinesthetic com m un ication and the fo rm ation of a
visual, acoustic and dynamic picture to g eth er with an idea of technical and tactical
actions.
V e r b a l C o m m u n ic a tio n
W o r k capa city
Dem onstration
O b s e r v a ti o n
S peec h
H earing
D em onstration
- c o n c e p t a n d im ag es
-visual
- ac oustic
- d ynam ic
1
I
Coach
A th le te
Visual a n d K in es th e ti c C o m m u n ic a tio n
Figure 11
D espite considerable differences in the structure of holds and the abilities of athle
tes, assimilation of technique is d o n e th ro ug h a general methodological plan. T h e learn
ing process of holds does not necessarily require the exact application of th e pro p osed
plan. It is equally impossible to assure th a t during a training session all methodological
p ro ced ures are followed. T he diagram th at follows shows the m ethodological principle
of acquiring the technique of holds.
T h e fun da m e ntal principles for mastering a hold can be sum m arized as follows:
1. A c cu rate term inology for the hold; th a t is its na m e and an explanation o f its effi
ciency,
2. T ech n iq u e drills as well as exercises for developing muscles which play a m ajo r
role int the execution of the hold,
3. G e n e ra l theoretical im itation o f characteristics an d tactical conditions preceding
ex ecution of a hold,
4. D e m o n stra tio n o f the hold by the synthetic m e th o d from the initial static stance
o r while moving. S u pp lem e ntary explanations to help d evelop precision o f the dynamic
im age,
5. Step-by-step dem o n stratio n of th e holds from the initial static stance and quick
definition of objectives,
6. D escriptive o r actual repetition o f the hold,
7. Step-by-step execution of the hold by athletes from the initial static stance and
on both sides,
8. Execution of a hold in its entirety, from the initial static stance and on bo th sides
with p a rtn e r or dum m y,
9. R ep etition of the hold from a static o r dynamic initial stance with p a rtn e r, s ta rt
ing with zero resistance and gradually increasing it,
10. R epe titio n with explanations of the erro rs com m itted ,
11. R epetitio n of execution,
12. D em o n stra tio n o f th e different types of controls an d elem ents for prelim inary
tactical p re p a ra tio n o f the hold from the initial static or dynam ic stance,
13. R epetition o f variations from the initial static o r dynamic stance, with p a rtn e r
o r d u m m y , starting with initial zero resistance and increasing it gradually,
14. Perfecting of the hold by putting to g eth er all the constituting elem e nts within
com binations and technical-tactical complexes,
15. Perfecting o f holds u n d e r norm al and competitive conditions.
L earning an d d ev elo p m e n t o f techniques an d tactics in m o d ern wrestling holds r e
quires application by the coach o f a series o f n u m ero u s d ifferentiated pro ced u res during
training, as well as m a rk e d accuracy in the learning m e th o d s of th e material to be cove
red. This objective is realized th ro ug h application of d ifferentiated methodological p r o
cedures, som e o f which are similar to conventional procedures.
Related exercises
Theoretical characte
ristics of the hold
Demonstration
analytical
Practical execution
Symetrical execution
left
dynamic
slow motion
standing
right
while moving
Execution
Analytical execution
Dynamic execution
Symetrical
execution
Practical
execution
Variation of
resistance
Tactical introduction
a
Indicated execution
ideal
Handicap
Complex execution
Conventional opponent
Accelerated execution
Figure 12
C o un ter-ho lds
counter-holds
C O U N T E R -H O L D S
A lgorithm s have a certain universality in the sense th at precise rules may resolve
several technical-tactical p rob lem s of the sam e type. A ccording to the type and n u m b e r
of technical-tactical m o ve m e nts, algorithmization may apply in on e situation o r in a
chain of events. T h e study of algorithms is necessary for the p ro p e r and efficient func-
Indication of stimulus
Action (reaction)
Reverse indication
(corrective stimulus)
Opponent
Information for
the opponent
Development of
wrestling mini
strategy against the
opponent
Development of
theoretical model
on the opponent
Figure 14
Preparation of
a conditional
opponent according
to a theoretical
model
Practical assimilation
of the mini-strategy
Training with
conditional
oponnent
Competition with
actual opponent
sistent m an n er. It is also possible to p ro g ra m steps of different holds as well as the entire
system for studying te chniques and tactics, technical-tactical com plexes, etc.
Assimilation of material to be studied, including the conventional m ethod of study,
may b e realized throu gh various p ro ce d u res o r types o f study, such as:
- C on tin uo us study o r study in segm ents w h ere holds are learn ed in a definite o r
d er, im posed by the study plan , o r w here all holds belonging to a given class are learned
b efore going to the next class,
- Selective o r linear study w here the coach selects a n u m b e r o f holds according to
the a th le te s p erfo rm an ce, style,
- Study in reverse, which is changing the direction of the learning process o f a
hold. S om e wrestlers with a m ore passive psychological attitud e are no t ready to assimi
late the front bending throws following th e souples. In this case the coach may study
a n o th e r type of hold and go back later to th e hold, which fo r th e m o m e n t, the wrestler is
not able to learn,
- Recursive study, which is going back to a technical m o v e m e n t already studied in
o rd e r to perfect it even m o re,
- Sporadic study w h ere the study of holds is free, accidental, and without any
scientific basis.
- C oncentric study w here the holds to be studied are organized in a cycle allowing
for repetition of the main technical m ov em en ts, their d ev elo p m en t, and the study of
new technical points,
- Cyclical study, which is the study of a cycle of holds classified in a logical and
structural basis. F o r exam ple, this may be a generic cycle including all souples, front
b end ing throws, the firem an s carry, etc.
Figure 15 shows 16 variations of the front b ending th ro w , the study o f which is b a
sed on the cyclical m etho d. H olds which are m ore suited to the style o f the individual
w restler may be perfected by the selective, recursive, and concentric pro cedu res,
- C o m b in ed study organizes the study of holds according to the basic logical rela
tionships in which com binations and technical-tactical complexes are based. Figure 16
shows various c om bination possibilities. D e v e lo p m e n t of prelim inary m odels for tech
nical m o v em en ts as well as their selective planning an d study b ecom es strictly essential
to the m o d e rn training process. Figure 17 shows 15 variations of p en etra tion . T h e study
of these variations can be carried o u t following the c om bined p ro ce d u re with increased
emphasis on the most efficient variations.
FRONT
B E N D IN G
THROWS
Figure 16
Figure 17
8.
PSYCHOLOGICAL PREPARATION
OF THE WRESTLER
E very o n e can walk on a b e a m which is on the g ro u nd with his eyes closed. B ut if the
beam is sitting at a height o f 20 m eters, few p eople will try it, w ithout changing the
objective conditions to cross, an d those w ho d o it, will fall, because of paralysing fear.
b) T h e em o tio n al elem e n t. This is characterized by the enthusiasm , vitality, good
disposition, good h u m o u r, em otio n al enth u siasm , etc. D e e p em otions and im pulses re
main at the ro o t o f w rong a n d inaccurate decisions.
A coach, w restler, a n d psychologist must be capable of controlling an em otional
state by d eterm in in g a n d changing the a m o u n t, intensity, and strength of em otional
stim ulents, by chaneling psychological tension th ro ugh volitive actions.
T h e ap titu d e for self-analysis is very im p o rta n t for a w restler as it acts as a way of
regulating his em o tio n al states.
c) T h e volitive elem en t. This e le m e n t is related to general self-confidence acquired
through p ro p e r p re p a ra tio n , belief in the positive result of com p etitio n , readiness for
concrete actions, volitive capacity o f the individual, etc. Its reciprocal relationship and
correlation with cognitive an d e m o tio n al e lem en ts are evident.
D ev elo p m e n t o f volitive qualities is an im p o rta n t period in the w ork o f a coach
with a w restler. In life, as well as in sp o rt, volitive qualities show them selves in unlim i
ted ways.
Those w ho are capable of doing a little m o re , even w hen they think they can no
longer d o an y m o re, are able to win the big cham pionships. F or these reasons, training is
o rien ted to w ard s the d ev e lo p m e n t o f all aspects o f willpower.
a) O rien tatio n to w ard s a precise goal. T h e o bjective must be a little above the ca
pabilities o f a co m p etito r, b u t not at a level con sid ered unattainable.
b) Initiative. This is a w restlers a p titu d e for assum ing an objective and carrying
o ut the strategic an d tactical tasks necessary fo r its realization. T o o close supervision
by a coach an d u n ask ed for advice in co m plicated situations generally deprive a w rest
ler o f all creative intentions an d ind ep en d e n ce.
c) Discipline. O b serv atio n of healthful habits for athletes and discipline within the
team , respect fo r com p etitio n rules during the course of com petitions, correct b e h a
viour tow ards referees, o p p o n e n ts , te a m m a te s, respect for public o rd e r show civilized
b eh av io u r an d voluntary discipline. C o m p e tito rs are also req u ired to follow a tactical
discipline by referring to essential re q u irem e n ts o f a tactical plan and tactical indica
tions o f coach.
d) D eterm in atio n an d audacity. T h e s qualities cover a large are a and are essential
for carrying o u t a tactical plan. A d e te rm in e d an d audacious w restler is ready to fight
w ithout h esitation, even against stro n g er o p p o n e n ts. T h a n k s to d eterm in atio n , a w res
tler carries o u t holds w ithout fea r o f co u n tera tta ck . His thinking is directed tow ards the
assigned objective an d n o t tow ards his own m ovem ents.
Fear o f loosing nearly a m o u n ts to failure. A w restler must then lead a tight m atch
on a strictly individual basis against fear. P ro p e r p rep aratio n and control com petitions,
through which th e co m p e tito r can realize his own capabilities, are the best rem edy
against fear o f fatigue.
O ver-confidence is harm ful as it is a source o f negligence regarding training and
causes red u ced atten tio n to the m o v em e n ts o f an o p p o n e n t during matches.
e) Consistency. This c h aracter trait a p p e a rs in the persistent and com pelling desire
to reach an assigned objective: winning a specific com petition. T h e virility show n by a
w restler in his a rd o u r for training, o r when wrestling until the finish with all his strength
is a sure sign o f consistency. Self-control saves an athlete from panic or o th e r difficul
ties; it provides him with th e capability of m aking the m ost judicious decisions.
First o f all, an ath lete must know himself in o rd e r to properly train his willpower.
Following is a plan o f th e principles which m ust govern self-education along with a criti-
9.
PHYSICAL HEALTH OF
THE WRESTLER
go in a sau n a 2 to 3 tim es an d stay th ere from 20 to 30 m inutes. B etw een his stays, he
can rest from 20 to 30 m in u tes on a bunk. If he is thirsty, he m ay m oisten his lips with
lem on w ater w ith o u t drinking the w ater. T o perspire m o re , it is reco m m e n d e d th at the
p erson tak e a h o t sh o w er (70) b efore going in th e sauna or to rub himself with pure al
cohol. A session in the sau n a is co m b in ed with n o n -sto p moving and wiping of the body
using a w o o d en knife, a b ru sh , a tow el, etc., to increase perspiration. A massage may
also be used. D u rin g a session like this, th e loss o f w eight can be from 1.5 to 3 kilos.
A sau n a can be very beneficial afte r intense an d exhausting training. It can be used
as a way o f relaxing muscles an d o f elim inating pain following h eate d m uscles . A for
ced loss o f w eight im m ediately b efo re a com p etitio n is w rong. T h e night before weigh
ing, a w restler m ay sleep with a w eight which is 500 g over his category if he has not
lost w eight, an d from 300 to 400 g in cases w h ere he has previously lost from 4 to 5
kilos. F or a m o re sensible weight loss, it is b e tte r if he decreases calories and w hat he
eats in o rd e r to use up the fat reserve in his body.
Calories can be decreased by 30 to 60 calories p e r kilogram of weight, but in no case
m ust this be d o n e for anim al pro tein s (fish, eggs, m e at). T h e daily portion by weightkilo must co rresp o n d to 2.5 g o f pro tein s, 1.5 g o f lipids, and 4 g o f glucides (V .A .
G esselevitch).
D u rin g a weight loss, it is p referab le to ea t m o re often (5 times a day) while eating
sm aller quantities.
T h e loss of kilos n o t only disturbs the w ater-salt balance, b ut also the electrolytical balance o f the body. This causes som e w eariness o r reduction in psychological stabi
lity. T h e re are special drinks m ad e u p o f various com b inations of salt and vitamins to
reestablish the electrolytical balance.
Table 7
D istribution o f fo o d (according to p rofesso r N .P . Ja ko vlev)
B reakfast
L unch
Snack
(non obligatory)
D in n er
M orning training
E vening training
30-35%
30-40%
35-4 0 %
30-35%
5%
-
30-35%
25-30%
If the w restler d o es not lose w eight, the p ro tein content of the daily p ortion by
kilo-weight o f the w restler is 2.4 to 2.5 kilos, 2 to 2.1 kilos for lipids, 9 to 10 kilos for
glucides (o f for a total o f 65 to 70 kilocalories). .
T h e diet o f a w restler must be rich in p h o sp h o ru s (3.0 to 3.5 gram s according to
N .N . Jakovlev) and in potassium - fresh vegetables, fruits, fruit juices, etc. (U . N jo k er.
K. G agguzo).
Table 8
M a xim u m calories fo r the senior categories o f wrestlers
C ateg o ry
Calories
52 kg
57 kg
3 .3 8 0 -3 ,6 4 0
3 ,7 0 5 -3 ,9 9 0
C ategory
78 kg
90 kg
Calories
5,0 7 0 -5 ,4 6 0
5,6 5 5 -6 ,0 9 0
C ateg o ry
Calories
C ategory
C alories
68 kg
70 kg
4 ,0 9 5 -4 ,4 1 0
4 ,5 5 0 -4 ,9 0 0
100 kg
+ 1 0 0 kg
6 ,3 0 5 -6 ,7 9 0
6 ,7 9 0 -6 ,7 9 0
T he use of alcoholic beverages and tobacco is incompatible with the athletic activity
o f a w restler. It creates co nditions o f o v ertraining, holds up d ev elo p m en t of a w restler,
and disturbs his health.
Moral
A p p etite
Sleep
W eight
Pulse
D ates
O bjectives
6.
7.
8.
9.
10.
11.
Spirom etry
D y n a m o m e try
B reak s in diet
C o n ten ts o f training an d results
D esire to train
T raining en d u ran ce
9.5
TRAUMAS IN WRESTLING
Sprains
D istension and tearing o f muscles
Bruises
Fractures
D islocations
O th e r (fainting, scratches, etc.)
40.0%
13.0%
31.0%
11.0%
3.5%
1.5%
T o p ro tect w restlers from tra u m a s, it is essential to rem ove anything which may
cause a tra u m a d uring training, such as:
a) L ack o f o b serv atio n o f o rganizational rules and m eth o d s during training and
com petitio n s (sim u ltan eo u s w restling m atch es with m any w restlers, m atches b etw een
w restlers o f d ifferent categories, in a p p ro p ria te w a rm -u p , etc.),
b) D ev iatio n from the sta n d a rd s regarding in frastructure to ensure the safety of
training and com p etitio n s (eq u ip m e n t, inv en to ry , condition of the m at, shoes, etc.),
c) Insufficient medical control. P re m a tu re d adm ission o f athletes into training for
com petitio n after injuries o f illness,
d) Lack o f observ atio n o f special m ea n s fo r p ro tectio n a n d disease control,
e) U n fav o u rab le m eteorological conditions d uring training o r com petition,
f) R eso rtin g to fo rb id d e n , d a n g e ro u s, o r b rutal holds.
Training session m ust be organ ized so th a t they avoid injury to wrestlers.
9.6
Table 10
W eight o f th e athlete
in kilos
U p to 60
U p to 75
U p to 100
M o re th an 100
40
50
60
m ore than 60
10 .
ORGANIZATION OF TRAINING
SESSIONS IN WRESTLING
T h e principal ways o f p rep arin g w restlers consist of: the training lesson, theory, in
dividual training an d training for com petitions.
Table 11
L en g th of w ork sessions in minutes
1.
2.
3.
4.
5.
P re p arato ry g ro u p
School boys
C adets
Juniors
E spoirs an d seniors up to the
1st level inclusive
6. E xperts
Study
Training
6 0 -9 0
6 0 -9 0
90
9 0 -1 2 0
6 0 -9 0
6 0 -9 0
90 -1 2 0
90 -1 2 0
6 0 -9 0
90
9 0 -1 2 0
9 0 -1 2 0
9 0 -1 2 0
120-140
120-140
9 0 -1 2 0
120-140
Table 12
Table guide sh ow ing division o f tim e f o r training lesson in wrestling
L ength o f th e lesson
in m in u tes
60
80
90
100
120
140
P re p a ra tio n
Basic
Final
3 -1 0
3 -1 0
3 -1 0
3 -1 0
3 -1 0
3 -1 0
1 5 -2 0
2 0 -2 5
2 0 -3 0
2 0 -3 0
2 0 -3 0
2 0 -3 5
3 0-35
35-50
50-60
6 0-70
7 0-90
8 5 -1 0 5
5 -1 0
5 -1 0
5 -1 0
5 -1 0
5 -1 0
10
T h e final p art o f the lesson lasts from 5 to 10 m inutes. D uring this section the work
load is d ecreased an d th e body b ro u g h t to a n o rm al state following w ork. This can be
done th ro u g h q u iet w alking, light ru nning, relaxation exercises, b reathing exercises,
gam es, an d finally, exercises in psychosom atic groups.
The study session
T his session is used especially for studying new m aterial. T h e length of this session
d ep en d s on age the d eg ree o f p re p a ra tio n o f the w restlers, the stage of p rep aratio n ,
the freq u en cy o f training. It varies in length from 60 to 120 m inutes. Only w ork sessions
at training time at school last 45 m inutes.
The study and training session
T his session is o rie n te d to w ard s learning a n d d eveloping technique and tactics, and
tow ard increasing th e functional, m o to r, an d psychological potential o f the w restler. It
T im e
M e th o d
2 -3 min.
12-25 min.
4 5 -6 0 min.
C on ten ts
2 x 3 min.
5-10 min.
B.
W restling lesson, study training and control m atch for high-level wrestlers
D a te
...................................................................................................................................................
T im e ...................................................................................................................................................
Place:
wrestling ro om
Facilities: sto p w atch es, gong, refere e sticks, table showing points and warnings.
T h e m e : C o n tro l wrestling with a given team
T asks:
1. T o acquire c o m p etitio n experience
2. T o study the o p p o n e n t
3. T o d e m o n s tra te the tech n iq u es learned
4. T o establish the d eg ree o f acquired skill in the sport
C o n ten ts
1. In tro d u cto ry p a rt
T im e
M e th o d
5 -8 min.
1. A lig n m en t, bow
2. A ssigned tasks
3. Pairing
II.
P re p a ra to ry p a rt
2 0 -2 5 min.
Basic part
1. W restling m atch
2. A ctive rest
3. C o m p le m e n ta ry work
a) Perfecting o f tech n iq u e
b) Exercises for strength
resistance
c) Exercises for consolidation
of the wrestling bridge"
IV.
2 0 -2 5 min.
20-25 min.
3 -5 min.
Final part
R elaxation exercises
5 -8 min.
11.
start o u t with so m e accu rate characteristics (age, a n th ro p o m etrical and functional data,
energy type, technical-tactical skills, th eo retic k now ledge, vision of the w orld, volitive
qualities, o ccu p atio n , etc.).
It is essential to correctly set th e m ain objective o f p rep a ra tio n which is in general a
first place in com p etition s, along with the general benefits of wrestling fo r the indivi
dual.
D ev e lo p m e n t o f fo u r y ear plans is b ased on th e following characteristics:
1. T o increase aw aren ess an d in terest, th e main and auxiliary tasks are optim al,
long term , an d interesting,
2. D u rin g w o rk with young w restlers, p re p a ra tio n for the w hole y ear an d during
the tw o first years is o rganized in an an n u al training cycle; during the third an d fourth
years, th ere are two training cycles an d a b o u t tw o com petitions reg ard ed as an increa
sed training load,
3. W h e n th e n u m b e r o f years increases, th e length of the p re p a ra to ry period d e
creases an d inverse relation to th e length o f th e com p etition,
4. T h e n u m b e r o f specialized mesocycles an d com petitions increases each year,
5. T h e s p o r ts schedule in relation to th e study a n d training y ear does n ot generally
coincide with th e cale n d a r year,
6. In th e cycles, p eriods, years, an d in th e q u ad rie n n al cycle, w e see a correlation
nearly p ro p o rtio n n aly con v ersed to the dynam ics o f general physical p rep a ra tio n and
special physical p re p a ra tio n , the volum e a n d intensity, instructions, an d m astery,
7. W ith th e passing o f y ears, with the m astery o f m o to r skills for the various holds,
technical an d tactical w o rk increases the c o m b in atio n s and technico-tactical blocks,
8. C o m p lete continuity is assured b e tw e e n th e various cycles, periods, and years
th ro u g h p re p a ra tio n and increasing o f th e load (in v olum e and intensity),
9. T h e plan exam in es in detail th e fu tu re pro sp ects for study and w ork o f c o m p eti
tors,
10. L o n g te rm plans o f six years m ay be d raw n u p for young w restlers with talent.
M O D E L D IA G R A M Q U A D R IE N N A L PLAN
Plan
F o r the p re p a ra tio n o f c o m p e t i t o r .......................................................................................
in the 68 kilo categ o ry o f ........................... city .............................................................................
for the p erio d b etw een 1985 to 1988.
I.
B rief list o f c o m p etito rs characteristics
(perfo rm an ces, age, physical d e v e lo p m e n t, technico-tactical p re p a ra tio n , etc.).
11. O bjectiv es an d tasks o f th e p re p a ra tio n .
A . O bjective o f p re p a ra tio n :
1. T o p rovide th e w restler w ith th e best physical p rep a ra tio n possible for future
com petitio n s, gen eral as well as special, technico-tactical, m oral, and volutional,
2. T h e c o m p etito r m ust be classed as follows:
Y ears
(com petitions)
C ity
cham p io n sh ip s
N atio n al
ch am pionships
1985
1986
1987
1988
I
I
I
I
II
I
I
C on tin en tal
cham pionships
O lym pic
G am es
I
I
up to
second place
Table 13
Years and
stages
1
1 st stage
1985
2nd stage
1986
3rd stage
1987
4th stage
1988
Periods
2
p re p a ra to ry p eriod
com petitive p eriod
transitory p eriod
p re p a ra to ry p eriod
com petitive p eriod
transitory p eriod
p re p a ra to ry p erio d
com petitive p erio d
transitory p eriod
p re p a ra to ry p eriod
com petitive p eriod
transitory period
p re p a ra to ry p eriod
com petitive p eriod
transitory p eriod
p re p a ra to ry p eriod
com petitive p eriod
transitory p eriod
Length
3
5 m onths
5 1/2
1 1/2
5 m o n th s
5 1/2
1 1/2
2 1/2 m.
2 1 /2
1/2
2/3 m.
3 1 /2
1 1/2
2 1/2 m.
3 m o n th s
1 1/2 m.
1 1/2 m.
3 1 /2
1 m o n th
Relationship
between
Amount
of training
Number of
Competi tions
PPG
PPS
80%
40%
90%
90%
35%
90%
60%
30%
95%
55%
25%
90%
60%
25%
95%
50%
20%
95%
20%
60%
10%
30%
65%
10%
40%
70%
55%
45%
75%
10%
40%
75%
5%
50%
80%
5%
6-7
6-8
4-5
6 -8
7-9
4 -6
7 -9
8-9
4 -6
7-1 0
8 -1 0
4 -6
7-8
8 -1 0
5-6
8 -1 0
8-11
4-6
3-4
7
3
8
-
2
5
-
1
6
-
2
5
-
1
3
-
A n ev aluation system o f six m arks, showing the volum e, d eterm in es the degree of
orientation regarding dev elo p m en t o f physical qualities, technical qualities, tactical q u a
lities, m oral an d volative stability, an d th eo retic p re p a ra tio n (days o f w ork, n u m b e r of
trainings, w o rk load for strength).
V . Stan d ard s o f control
Physical p rep ara tio n (see table n o 14)
Technical p re p a ra tio n (see table no 15)
Table 14
P hysical preparation - S ta ndardized n orm s
Steps (exercises)
1985
1986
1987
1988
85.0 kg
1. Lifting
70.0 kg
77.5 kg
82.5 kg
2. T hrow ing
80 kg
95 kg
105 kg
110 kg
3. Squats
15 times
25 times
35 times
40 times
4. R u n n in g fo r 100 m
13 sec
12.6 sec
12.4 sec
12.2 sec
4.3 sec
4.2 sec
4.1 sec
4.0 sec
6. R u n n in g for 1,500 m
5.2 min
5.05 min
4.57 min
4.52 min
7. L ong ju m p
4.85 m
5 .1 5 m
5.30 m
5.40 m
8. T hrow in g o f d u m m y in
o n e m inute
15 times
17 times
20 times
20 times
14 times
17 times
18 times
20 times
5. R u n n in g fo r 30 m
Table 15
Technical preparation
L earn ed
techniques
Principal w eaknesses
in technique
Lifting in the
d ouble leg lock
a) position o n 2 knees
b) does n o t k e e p th e h ead
parallel to o p p o n e n ts
body
c ) .....................
c ) .................
1. Planning by a nnual o r sem estrial training cycles (according to the classic dia
gram ) co m p o sed o f th re e periods: p re p a ra tio n , co m p etition, and transition. In som e in
stances, the transition p eriod is not p lan n e d b e tw e en tw o cycles,
2. A n n u al planning by dividing th e y ear into training cycles according to the n u m
ber an d type o f com petitions,
3. A n n u al planning by com bining th e com p etitio n periods with the training cycles
(according to com petitions).
F o r planning the p rep aratio n o f B ulgarian w restlers w ho are to p -ra n k e d , we use
the th ree p erio d d iag ram , by organizing p re p a ra to ry p erio d com petitions with o p p o
nents of a m ed iu m strength w ith o u t special p re p a ratio n (figure 18). A long stretch of
c om petitions and specialized training for a large n u m b e r of com petitions destroys long
term training an d lowers the w re stle rs possibilities for a principal com petition. T w o a n
nual cycles m ust th en be p lan n ed with the em phasis on the p re p a ra to ry period. E ach p e
riod is m ad e up o f sep arate tasks an d specific contents.
T h e essential tasks during the course o f th e p re p a ra to ry p eriod are to p re p a re the
w restler for all aspects o f the p erio d o f c o m petition. T h e length of the p re p a ra to ry p e
riod varies from 4 to 6 w eeks (for the year) an d d e p e n d s on the age, p re p a ra tio n of the
com p etito r, an d the ath le te schedule. This p erio d also generally includes tw o stages:
1. A gen eral p re p a ra to ry stage - d o m in a te d by general physical p rep a ra to ry , volu
me, and training sessions, which are o f a longer length. T h e study and m astery of new
techniques plays has an im p o rta n t place in the w ork. T h re e types of mesocycles are
p lann ed during this stage:
a. an intro d u cto ry mesocycle - ch aracterized by a gradual and regular increase in
the training load,
b. a chock mesocycle, which is distinguished by a significant increase in the load,
c. a stabilization mesocycle - which ensures th e consolidation an d increase o f the
functional an d technico-tactical capacity for w ork.
2. Special p re p a ra to ry stage - which has an increase n u m b e r o f special training ses
sions and an increase in the intensity o f th e load. Planning can be d o n e for com petitions
of a light o r m edium intensity w ithout disturbing th e rythm of p rep aratio n . In Soviet
wrestling literatu re, this stage is m ad e up o f two mesocycles:
T h e tasks set o u t for the com p etitio n p erio d are the following: to raise the level of
physical qualities, im prove th e stability of m oral and will p o w er, to pursue perfectioning
of technique and tactics, to p re p a re and have the c o m petitors participate in c o m p eti
tions. T h e com p etitio n p eriod lasts from 6 to 8 m onths. Since athletic form can not be
m aintain ed for a long time at a high level, the co m p etition p eriod is subdivided into m e
socycles (according to th e n u m b e r an d type o f large com petitions).
E ach mesocycle is th en divided into th ree stages com p o sed of from 1 to 6 to 7 m e
socycles (see table 16).
Table 16
E xam ple o f division o f m esocycles
L ength o f stages
D u ratio n o f cycle
in days
p re p a ratio n
co m petition
pre-com petition
28
35
42
7
11
25
25
28
3
3
3
L e n g th of stages
D u ra tio n o f cycle
in days
p re p a ra tio n
com petition
pre-com petition
49
56
63
70
16
21
21
28
28
30
35
35
5
5
7
7
GENERAL
VOLUME
V O l. l 'M !
IN TEN SITY
TEC H N IC A L
PR EPAR ATION
CO M PETI
TIO N S
VI
M ONTHS
XII
STAGES
GENERAL
PR EPAR ATION
P E R IO D S
VII
VIII
S P E C IA L
PR EPAR ATION
CO M PETITION
PREPA R A TIO N
Figure 18
TRANSITION
11.3.
OPERATIONAL PLANNING
W o rk plans which are generally d ev elo p e d for a training p eriod, a stage, a mesocycle, o r for p rep aratio n for a specific co m p etitio n , m ake up the m ain type of o p e ra tio
nal planning. T h e following form is used the most o ften (see table 17).
D uring the p re p a ra to ry p erio d an d during p rep a ra tio n o f bilateral m eetings, we
use the cycles o f a training w eek (see table 18 a n d 19.)
Table 17
a .
.
a n d ti m e o f th e t r a i n i n g
6
sessions
C o n te n ts o f stu dy a n d
. . .
,
training w o rk
b
L o a d s a n d n otes
. . .
on m eth o d s
1.
2.
3.
Table 18
SC P
TTP
GPP
GPP
Transition period
School-boys
C adets
Juniors
GPP
-
Legend:
GPP
GPP
SCP
GPP
TTP
GPP
TTP
bath -sau n a
bath-sauna
bath-sauna
SCP
SCP
GPP
GPP
GPP
TPP
TPP
SCP
TPP
SCP
b ath-sauna
b ath-sauna
b ath-sauna
TTP
TTP
GPP
GPP
GPP
GPP
tourism
tourism
tourism
TTP
-
GPP
-
GPP
Sunday.
C om petition period
School-boys
C adets
Juniors
Saturday
TTP
TTP
Friday
Tuesday
GPP
GPP
GPP
Preparation period
School-boys
C adets
Juniors
Thursday
Monday
P eriod of
prep a ratio n
by age
Wednesday
M onday
T uesday
W ednesday
T hursday
Friday
Saturday
Sunday
1st step
TTP
(m ed iu m )
GPP
(heavy)
TTP
(m edium )
GPP
(small)
TTP
(heavy)
GPP
(m edium )
bath-sauna
massage rest
2nd stage
TTP
(m edium )
GPP
(m edium )
SCP
(heavy)
GPP
(small)
TTP
(heavy)
GPP
(m edium )
bath-sauna
massage rest
P re p arato ry stage
SC P
(heavy)
GPP
(m edium )
TTP
(m edium )
GPP
(m edium )
SCP
(heavy)
GPP
(m edium )
bath-sauna
rest
C om p etitio n stage
SCP
(heavy)
TTP
(m edium )
SCP
(heavy)
GPP
(m edium )
SCP
(small)
rest
com petition
rest
GPP
(small)
GPP
(m edium )
TTP
(small)
GPP
(m edium )
TTP
(heavy)
b ath-sauna
rest
T ransition p eriod
Table 19
T raining cycles o f tw o w eeks are used for p re p a ra tio n for to u r n a m e n t com petitions
(see table 29). T h e type o f p re p a ra tio n for to u rn a m e n ts is close to that o f p reparation
for com petitions. T h e training includes several m atches held consecutively (2 to 4) with
an increased w orkload.
M atches held at th e e n d o f to u rn a m e n ts with fatigue accum ulated from previous
m atch es, constitute a su p p le m e n ta ry load for the body which is close to that of co m p e ti
tion.
T o recu p eratc we give an active rest o f two to th ree days following the match:
Table 20
E xa m p le o f a m o d e l o f a training cycle o f tw o w eeks f o r a turnam ent
_
D
M on d ay
T uesday
W edn esd ay
T hursd ay
Friday
Saturday
Sunday
T > pr of training
T ype of training
for th e 1st w eek
for the 2nd week
__________________________________________________________
m o rning
afte rn o o n
m orning
afternoon
rest
TTP
theory
GPP
TTP
SCP
rest
GPP
SCP
rest, b ath-sauna
rest
GPP
TTP
GPP
SCP
GPP
SCP
SCP
SC P (two matches)
SCP
SCP
10. Special physical p re p a ra tio n training should be held the day before general
physical p rep a ra tio n training,
11. A co m p lete rest b efore a co m petition is not advisable. A light training session
is held the day before the com p etitio n ,
12. A s the com p etitio n n ears, th e v olum e o f general m eans is red u ced , how ever if
intensity is increased, it is d o n e to th e d e trim e n t to the d u ratio n of the m atches.
12 .
CONTROL OF PREPARATION
FOR THE WRESTLER
O p p o n en ts
S ocial f a c to r s
System o f
p rep aratio n
E c o n o m i c f a c to r s
O b je ctiv es
M o tiv atio n
T raditions
C haracteristics
o f co n tro l
A n a ly s is
A p p raisal
C orrections
P lan n in g
T a c tic s s e t o u t
in t h e p l a n
A th le tic tra in e r
W restler
I---------T r a i n i n g s e s s io n
C h a n g e s in t h e b o d y ,
conduct, and m o to r
activ itie s
C u m u l a t i v e e ffe c t
_ J
P s y c h o lo g ic a l
C o n tro l
A thletic
tra in er
O bservations-tests-research-com petitions
Figure 19
M ed ico b io lo g ic a l
Points
HR
(beats 10 s)
HR
(beats m)
M axim um (anaerobic-glycolitic)
8
7
32
30-36
192
180-186
6
5
2 8 -2 9
2 6 -2 7
168-174
156-162
Intensity
Intensity
Points
HR
(beats 10 s)
HR
(beats m)
M edium
(aerobic)
4
3
2 4 -2 5
2 2 -2 3
144-150
132-138
Low
2
1
20-21
18-19
120-126
108-114
T he m ax im u m load used for com petition begins to fall within the range o f 300 to
500 conventional units. F or to u rn a m e n t m atches, the load should be increased during
training (3 to 4 days) in the are a o f 150 to 280 conventional units.
T h e international load (for training p u rposes) is d ete rm in e d by the curve of beats,
the blood p ressure, biochemical indications, etc. This d ata must be c o m p a re d with the
o utw ard signs of fatigue.
Figure 20
V e r tic a l
com ponent
0 ,20
0 ,18
t= 1,41
0,11 0,13
o f effort
I
S e c o n d v e rtic a l
com ponent V
Fmi=35 kg
o f effort
150 kg
H o rizo n tal
com ponent
of effort
F=3 kg
Fmax=23 kg
Fm.x= 16 kg
Transversal
com ponent
o f effort
Fm=29 kg
W eig h t on
th e b a ck
w h ile p iv o tin g
S te p
ba ck
w a rd s
C ast o v e r and
co n tact
w ith t h e g r o u n d
F in a l
e ffo r t
this way, we can objectively study the frequency with which holds are used, the relation
ship betw een the positions a nd the referees position on the m at, the technical ch arac te
ristics o f te am s and co m p etito rs, efficiency o f the fall .
V arious form ulas are used for evaluating data:
G e n e ra l efficiency ( G E ) =
Efficicncy points (E P )
n u m b e r of holds (H )
n u m b e r o f m atches (M )
n u m b e r o f points (Pts)
n u m b e r of holds (H )
n u m b e r o f falls (F)
N et efficiency (N E ) = -----------------------------------n u m b e r of holds (H )
T h e following formulas give the efficiency o f specific holds:
H.
n u m b e r o f points (Pts)
n u m b e r o f m atches (C )
Ct' Vlty
time (t)
12.4
Figure 21
close to th at o f a m atch. M ost often the w restler will run 2 x 3 m inutes - 6 m inutes for
1,500 and 3,000 m eters and run 2 x 8 0 0 m eters, etc.
Tests for m easu rin g the functional condition provide a lot o f valuable in fo rm a
tions. S piroergom etric tests carried o ut on th e basis o f a physical load are m ea su re d
using a veloergograph. F o r this purp ose, th e re are gas analysers o f th e type H o ld e n or
M icro -S cho land er , to special spirolite m achines, G o d d a r d " m eta b o te s t, E g g e r ergopulm o test, etc. W e can th e n accurately establish the m ax im u m use o f oxygen - V 0 2
max/kg, th a t is the capacity o f the bo d y to provide a m axim u m a m o u n t of oxygen for a
unit of time. This is also called the aerobic capacity, aerobic strength o r aerobic
. .
_
,
V 0 2 max, . . .
,
V 0 2 max,
=
outproductivity. T h e m axim um oxygen p u l s e --------------- the relative p u l s e
pulse
pulse kg
p ut, etc. D u e to th e non linear d e p en d e n ce b etw een weight an d V 0 2 m ax, we have d e
v eloped a counter-balancing equivalence.
E lec troc a rd io g ra ph tests give th e dynam ic an d the d eg ree o f th e functional work
capacity o f the h e a rt a n d if th ey are any changes d u e to disease. W e test th e rythm , the
h e art rate, length d u ra tio n o f th e h e a rts ventrical conductivity, electrical systole, ch a
racteristics o f elec trocardiograph points (P, Q , R , S, etc.).
Labile tests o n the neuro -m u scu lar system (th ro u g h electrical stim ulation) are
mainly used for complex functional research. By following labile changes, we obtain
com plete inform ation o n the tolerance o f a physical load, on th e deg ree o f recovery (Ti
tov, R. Kossev). T ests o n the latent time o f tend in o u s reflexes show changes occurring
in the n e u ro -m o to r system o f wrestlers following specific loads. Electrom iographical
tests em phasize a decrease in the electrical activity of muscles parallel to an increase in
th e a m o u n t o f training.
In practice, a biochemical diagnosis is widely used for analysis o f th e functional
condition, the reaction o f th e body to a physical load, a nd on th e recovery process. A n
analysis is carried o u t o n the acid-base balance in the blood an d in p articular ac cu m u la
tion o f m etabolic acids as well as the state o f the b uffer system o f bicarb on ates. Lactic
acid in the blood is m ost often m e a s u re d th rou g h spectrocalorim eters. C h an ges in the
level o f lactic acid in the blood d e p e n d o n the intensity o f the load an d the level o f the
b o d y s functional ability. A n exam in atio n is also m a d e for u re a in the blood in o r d e r to
follow the recovery process.
T h e relationship b etw een th e w ork capacity an d hypoxic stability of the body is
theoretically p roven. Tests for tolerance o f insufficient oxygen are b ased on reactions of
the body while b reath in g a m ixture o f gases with red u c ed a m o u n t o f oxygen. In this
13.
WRESTLING PREPARATION FOR
CHILDREN AND ADOLESCENTS
1 S e e R . P e t r o v , P r in c i p le s o f
wrestling f o r c h i l d r e n a n d a d o l e s c e n t s , S o f ia , 1973.
and psychological qualities occur at a young age and allow for diagnosis o f athletic deve
lopm ent. T h e prognosis does not have to be absolute as so m etim es p u b erty causes u n
controlled changes in d e v elo p m en t, so th a t m otivation may change often u n d e r new
biological, spiritual, and social factors.
G iven w hat has b een said b efore, it will again be necessary to bring o u t th at th e se
lection does not have to be redu ced to a m eth o d o f using a b attery o f tests, but can be
systematically an d continuously studied. T h e insight and experience o f the train er plays
a decisive role. W e must pay particular atte n tio n to the ethical characteristics of selec
tion, p ro ceed with deductions not only on the basis o f existing qualities, b ut also on the
aptitude. W e m ust give m ore im p o rtan ce to hereditary qualities w ithout forgetting that
individual d ev e lo p m e n t is not simply the cause of genetics. It w ould be unjustified and
u n fo u n d e d perspective if we looked for wrestlers showing endocrinal changes for the
heavie r categories.
A n athletic com petitio n can be looked at as a goal and as an evaluation activity.
T h ese two aspects have a direct effect on the type of athletic training. C om p etition s for
children may be held according to a differentiated system - types o f simple wrestling,
p e n tath lo n s, single m atches, evaluation o f the technique for carrying o u t the holds,
w restling according to less strict and in simple rules. It is im perative to rule out: possibi
lities for artificial loss in weight, unilateral pre p ara tio n limited with the individual inte
rest o f obtaining points a nd medals.
14.
PHYSICAL PREPARATION
14.1
T hese co m plem e ntary exercises do not coincide e ith er dynamically with the n e u ro
m uscular effort nor structurally with the fu nd am ental m o v em en ts used by wrestlers d u
ring matches. T h e ir main objective is to develop good overall m o to r skills including:
strength, resistance, speed, flexibility and agility. F u rth e rm o r e , these exercises should
p ro m o te the d ev e lo p m en t of a wide variety of m o to r abilities and reflexes. T he follo
wing are an exam ple o f activities which p ro m o te overall physical fitness:
a) calisthenics
b) training with weights, pulleys and ropes, N autilus o r E x er-G en y machines
c) downhill and cross-country skiing
d) acrobatics
e) swimming
f) rowing
g) team sports (basketball, football, rugby, volleyball, hand-ball, etc.)
h) running drills, rope skipping
i) cycling tours
j) m od ern dance, aerobics
14.2
T he drills in this category aim for both in d ep e n d a n t and integral dev elo p m e n t of
specific skills, technical-tactical know ledge, abilities and reflexes, and psychological sta
bility o f the wrestler.
1. Basic Drills: T hese include technical actions, technical-tactical actions, and dif
ferent types of scrimmages.
2. Special P reparation Drills: T h ey are generally divided into four groups:
a)
b)
c)
d)
T ec h n iq u e ( R e p e a t) Drills
C om p etetiv e G a m es
Bridging Drills (study, assimilation an d perfecting of bridging)
Special Drills
Technique drills:
T h ese a re structured to co rre sp o n d to certain wrestling techniques o r th eir c o m p o
nents and must be carefully chosen in o r d e r to avoid acquiring p o o r m o to r reflexes. A l
th o u gh they play an im p o rtan t role during the skill-learning process, they becom e p ro
gressively less im p o rta n t as the w restler becom es m o re proficient.
S om e exam ples o f technique drills:
1.
2.
3.
4.
5.
6.
7.
Figure 27
Figure 26
Mb
Figure 28
Figure 29
Figure 30
Figure 31
Figure 35
11. F o rw ard b en d ing th row with p a rtn er. P artn ers begin in back to back position,
h ands linked o v erhead . A ttaching w restler throw s p a rtn e r over back by pulling
him up and ov e r thro u gh a 180 roll (fig. 33)
12. H ead lock throw w ithout p a rtn e r (fig. 34)
13. H ead lo c k throw with d u m m y (fig. 35)
14. H ead lock th ro w with p a rtn e r (fig. 36)
15. R e a r waistlock lift w ithout p artn er. T h e m o v em e n t may be e n d e d by d ropping
to high bridge position, (fig. 37)
Figure 36
Figure 38
R e a r wheel with p a rtn e r (fig. 38)
R e a r waistlock lift o f d um m y into high bridge position with help o f partner.
(fig. 39)
R e a r waistlock lift of du m m y into high bridge position w ithout assistance (fig. 40)
Competitive Games
T w o -m an resistance exercises, especially those of a com petitive n atu re , are e x tre
mely beneficial to the wrestler. T hese exercises, which are similar to specific wrestling
m ovem ents, aim at developing m o to r skills, muscle reflexes, balance an d competitive
spirit. T h ey can be used during all training sessions, e ith er for physical p rep a ratio n o r to
in troduce specific wrestling techniques. By m aintaining an em phasis on variety and fun,
they help induce a favorable m ental attitude am o ng wrestlers.
T h e following list illustrates a variety of these exercises:
Figure 39
Figure 40
Figure 41
Figure 42
Figure 43
1. Cockfighting. T h e two wrestlers face each o th e r while standing on one leg and
holding the raised leg by the ankle. By ho pping on o ne leg, the p a rtn e rs can push each
o th e r with th eir chest o r shoulders. T h e w inner is th e o n e w ho succeeds in knocking his
o p p o n e n t off balance, causing him cith e r to fall to the m at, o r to use his foot or h an d for
su p p o rt. (Figure 41)
O th e r variations o f this gam e include:
wrestling while holding p a r t n e r s waist with th e free h an d (fig. 42)
wrestling with b o th arm s folded across the chest (fig. 43)
wrestling from a squatting position, holding b o th ankles (fig. 44)
wrestling from a crouching position in the m iddle o f a clearly defined circle. E ach
o p p o n e n t tries to push the o th e r off balance o r o u t o f the circle by shoving with the
palm s o f his hands. (Figure 45)
2. Blindfold wrestling. T h e w inner is the on e w h o scores the greatest n u m b e r of
hits in a set time (fig. 46).
f >
Figure 45
Figure 44
Figure 46
Figure 47
Figure 48
Figure 49
Figure 50
By pulling forw ard , each w restler tries to d rag his o p p o n e n t backw ards. T h e wrestlers
can d o the sam e pulling exercise, holding each o th e r by th e palm s o f th eir hands (fig. 51)
7. Shoving from th e p u sh -u p position. C an have m any variations (fig. 52).
8. G ra b b in g from the p u sh -u p position. W restlers face each o th e r in th e p u sh
u p position. T h e o b ject is to try and m a k e the o p p o n e n t flatten o u t by grabbing at his
arm s (fig. 53).
9. T u g o f w ar (fig. 54).
10. H orseb a ck wrestling (fig. 55).
11. Circle co m b at. T h e wrestlers try to push, pull o r feint their o p p o n e n t o u t of the
circle (fig. 56)
Figure 51
Figure 52
Figure 53
12. Leg grappling. T h e winning w restler succeeds in forcing his p a rtn e r to touch
the m at with any p a rt of the bo d y o th e r than the tips o f his toes (fig. 57).
13. W restling for a ball (fig. 58)
14. Leg wrestling. T hese are several variations in different b ack -su pp o rt positions
(fig. 59).
15. King o f th e circle. All the wrestlers pair them selves up within a circle which has
b een draw n on the floor. E ach w restler tries to force his o p p o n e n t o u t o f th e circle. T h e
strongest w restler is the last on e to rem ain in the circle (fig. 60).
16. A rm wrestling (fig. 61).
17. R e a r waistlock lift (fig. 62).
18. Staying o ut o f the circle. T h e wrestlers form a ring holding hands outside a cir-
cle. E ach of th em tries to force the oth ers to cross the line, resisting all attem p ts to do so
himself. T h e w inner is the last w restler not to have crossed the line (fig. 63).
19.
T yrolese wrestling . T he wrestlers h oo k each o th e r by any tw o fingers, and
pull tow ard them selves. T he w restler who can straighten his o p p o n e n ts finger wins.
Figure 54
Figure 55
Figure 57
Figure 56
Figure 58
Figure 59
Figure 60
Figure 61
Figure 62
Figure 63
Figure 64
Figure 65
Figure 66
Figure 67
Figure 68
and bridging o u t. M astering the bridging techniques is the key to engaging a match
which is as varied as it is com plicated a nd interesting.
T h e following exercises derive from the bridge p o sitio n :
1. T h e fro n t bridge (fig. 64)
2. T h e w restlers bridge (fig. 65).
3. Rocking in w restlers bridge position (fig. 66).
4. Rocking h ead stand with feet resting against wall (fig. 67).
Figure 69
Figure 70
Figure 71
Figure 72
5.
Circular turnovers. T h e w restler starts in a front bridge an d by pivoting on his
h ead turns a full circle. H alf the circle is c overed in a front bridge position, the o th e r
half is covered in the w restlers bridge position. T h e h e a d serves as the pivot and does
not change position (fig. 68).
Figure 78
Figure 79
Figure 80
Figure 81
Figure 82
Figure 83
Figure 85
Figure 86
stance, legs a p a rt an d slightly coiled. By leaning b ack w ard into a tight arch, he
attem pts to touch his forehead to the m at as close as possible to his feet. In the beginning,
this exercise should be practiced by break in g th e fall with the h an d s, before the fo re
h e a d touches the mat. L ater, th e exercise cas be m ad e m o re difficult by k eep ing the
arm s folded across the chest (fig. 83).
21. F ro n t bridge to w restlers bridge from standing position (fig. 84).
22. W eightlifting while in bridge position (fig. 85).
23. R ocking in w restlers bridge position with p a rtn e r acting as load (fig. 86).
15.
TYPOLOGY OF THE STRATEGY,
TECHNIQUE AND TACTICS
OF WRESTLING
ESG
SG = SP fl SE T
Figure 87
a subsystem of p re p a ra to ry strategy (PS), which belongs to th e main sphere of general
strategy (G S).
T h e role o f tactics is su bo rd in a te to o pera tio n a l strategy and p erfo rm s completely
in d e p e n d a n t functions.
Its overlapping sph ere o f action can be rep re sen te d graphically in the form of
asym metrical relationships (fig. 87).
Theoretical
I n d iv i d u a l
A pplied
Team
C o m p e titio n Tactics
T o urnam ents
com petitions
B ilateral
M atch Tactics
T a c t i c s fo r
technical-tactical actions
D efense
Figure 88
A lth o u gh th e evolution o f science will u n d o u b te d ly m ak e strategy and tactics in
creasingly o bjective, n o m achines n o r theories will e ver tak e the place of art. T h e stra te
gy an d tactics of wrestling com bine b oth science (the fo u n datio n of integrated scientific
know ledge) an d art (th e ability to use this know ledge to attain the strategic objective).
a) Wrestling Techniques
T he wrestling stance a n d the referes p o sitio n
T h e wrestling stan c e an d the re fe re e s position rep rese n t a basis for carrying
o ut all technical actions. T h e w restlers stance is a basic starting position for im p lem e n
ting b oth attacks and counters. T h e re is a very close relationship b etw een the type of
starting position an d th e technique used. By changing his wrestling stance , the w res
tler can vary his offensive, defensive and counter-offensive o p p o rtun itie s, th ereb y p ro
viding the dynam yc an d surprise elem ents which are essential to the m atch. This also
provides the best m eans o f observing and controlling optimally his o p p o n e n ts m o v e
ments.
T h e th re e basic gro un d wrestling positions are: high re fe re e s position , low re
f e r e e s position , a n d the p ron e position . W ith the exception of th e re fe re e s position
an d all the conventions that go with it, g ro un d wrestling seem s to be u n d erestim a ted to
som e degree.
T h e sitting position is a transition situation after a leg attack o r an a tte m p t to e xe
cute a reversal.
T h e bridge o r half-bridge positions are related to c o u n te r o r offensive situations.
W restlers w ho have d evelop e d strength and e n d u ra n ce in bridging can wrestle en erg eti
cally w ithout fear o f counterattacks.
Controls
T h e w restler exerts a mechanical force on his o p p o n e n t by using various controls
which are instrum ental for pushing, jostling, dragging an d setting up holds. T h ey may
be divided into tw o groups:
C ontrols to initiate a hold. T hese are actually a kind of techn iq u e, since it is im po s
sible to lift, thro w or tak e dow n an o p p o n e n t w ithout controlling a part o f his body o r
exerting pressure.
C ontrols to change th e o p p o n e n ts position. T h ey create a favorable position for
initiating an attack, stabilizing the defense, o r setting up counterattacks, locks, o r tackles.
H olds
E ach hold has m any different variations which add up to an infinite n u m b e r of
com binations of controls an d m o v em en ts in wrestling.
Since the effectiveness o f holds is in constant evolution, statistical study o f their
technical characteristics is extrem ely useful to detect new tren d s in the dev elo p m e n t of
wrestling techniques and tactics.
- modifying controls
- various m o v em en ts
A lth o u g h th ere is no clear cut b o u n d a ry b etw een tactical an d technical m e an s, the
tactical ele m en ts p re d o m in a te in som e wrestling actions.
U nbalancing
U n balan cin g is on e o f the essential tactics for executing most holds during a match.
It also has the ad d e d a d vanta g e of dem oralizing the o p p o n e n t by tiring an d confusing
him an d making him vulnerable to attack. D ynam ic wrestling is full o f drags, pushes,
locks, an d fakes, creating an excellent climate for various attacks.
M aneuvers
This is .the tactical ability to im p lem en t all th e c om bination o f various m ovem ents,
w restling stances, controls and distances in o r d e r to disrupt the o p p o n e n t a nd create fa
v orable conditions for technical actions. This a p p ro ac h , which is ad o p te d by all c o n te m
p orary wrestlers, reflects personal styles o f wrestling.
M an eu v ers are used in conjun ction with o th e r tactical m eans such as unbalancing,
intim idation a n d locks. M aneuv ers can be p e rfo rm e d by m o v e m en ts of the legs, arm s or
body, o r a c om b in atio n o f the three.
By using m aneuv e rs, th e w restler strives to gain an ad v an tag eo u s position on the
m at in o rd e r to im pose a stance, a distance, o r a dynamic pace.
Fake
T h e fake is a deceptive attack m o v e m en t which atte m p ts to channel the o p p o n e n ts
defense in o n e direction only, thus setting him up for a p re d e te rm in e d technical-tactical
action. A w restler w ho uses this ap p ro a ch generally feints a control o r a hold. T h e idea
is to persist in misleading the o p p o n e n t until he is vulnerable to the pre m e d ita te d a t
tack.
F u rth e rm o r e , by being constantly forced to c o u n te r o r block the faked offensive
m oves, the o p p o n e n t is d istracted from concen tratin g on his own offensive tactics.
Baiting
In this a p p ro ac h , the w restler deliberatley leaves an o p en in g to induce his o p p o
n en t to attack. In so doing, he can observe his m o v e m en ts an d size u p his o p p o n e n ts
particular technical-tactical qualities. Like an acto r, the w restler must play his role so
naturally th a t he lures even the wariest o p p o n e n t into trap p in g himself. H e can d o this
in various ways:
- D elib erately exposing oneself to a hold in o rd e r to c ou n terattac k ;
- Feinting an attack to bait an o p p o n e n t into a specific control o r position which
is a set-up for a hold;
- R etre a tin g , a variation o f the co u n te r o r c o u n tera tta ck m o v em en t.
Excessive use o f the re trea t can lead to a caution;
- Tricking the o p p o n e n t by simulating fright, fatigue, tr a u m a , etc.
All o f these actions have a psychological effect o n the o p p o n e n t, causing him to be
m o re dynamic a n d agressive, an d th erefo re m aking hirr, m o re likely to a ttack w h en an
o p p o rtu n ity is offered.
B locking
Blocking is a technical m e an s with a wide range o f applications. T h e defensive
w restler limits the attack o p p o rtu n ities o f his o p p o n e n t by various controls applied to
the u p p e r m em b ers an d th e tru n k . By th e sam e to k e n , he also places his o p p o n e n t at a
psychological disadvantage, because his efforts to liberate him self only m ak e him m o re
v ulnerable.
d) Wrestling Tactics
Wrestling tactics refer to all the e lem en ts th at com e into play during the actual
m atch situation.
Scouting
This is p a rt o f a p lan n e d d ata gathering process which compiles in form ation ab o ut
fu ture com p etitio n s an d potential o p p o n en ts.
Info rm atio n a b o u t th e o p p o n e n t is g a th ere d b efo re, during a nd after the match
an d includes th e following: training p ro g ra m , age, p e rfo rm a n ce level, anatom ical fea tu
res, state o f h ealth , psychological stability, fitness level, strengths an d w eaknesses in re
gard to technical-tactical p re p a ra tio n , strategic objectives, etc.
G ath e rin g in form ation during the m atch is most often necessary w hen the o p p o
n en t is u nkow n. It covers:
-
PST
PTT
Disguise
T h e w restler must try to identify his o p p o n e n ts tactics (plan an d m eans) without
giving away his own. T h e re fo re , when m aking his assessm ent, he should be careful not
to reveal his in tentions o r his plan.
C oordination
C o o rd in atio n constitutes an essential m ea n s o f carrying o u t all techniques.
Technical-tactical com plexes and com b in ation s are a com plicated chain o r se q u e n
ce o f holds, co u n ters, c o u n tera tta ck s a nd tactics linked in various definite ways accor
ding to pro bb le changes in the m atch situation an d to the o p p o n e n ts personal ch a ra c te
ristics. T h ese com plexes a nd co m binatio ns m ay be rep re se n te d as the p lann ed algorit
hmic instructions for the linking a n d im p lem e nta tio n o f techn iq u es a n d tactics.
T hey reveal them selves in th e form o f complex m o to r actions:
a) H olds (H ) - th eir algorithm s contain a description (a characteristic o f the
algorithmic process) and an instruction (how to p e rfo rm ). T h e y include the control,
progress, an d com pletion o f th e hold.
b) C om b in a tio n s (C ) - they ex te nd to the sp h ere of tactical p re p ara tio n and the use
o f a specific hold. T h ey are m a d e-u p as a chain o f actions.
c) Technical-tactical com plexes (T T C ) - they rep resen t a set of in terre lated techni
cal-tactical com binations.
T h e hold constitutes th e p rim ary goal a n d the final com pletion o f wrestling algo
rithm s. It is an integral p a rt o f the c o m b in atio n , w h ereas th e c o m b in atio n is p a rt o f the
T T C (fig. 89).
T T C Classification
R eactive
(functional)
Structural
C om bined
O ffensive
"
Q.
Prepared
U nprepared
M ixed
Figure 90
Figure 91
First of all, it is necessary to divide com plexes and com binations into theory, p rac
tice an d p erfo rm an c e (fig. 90).
T T C s a n d theoretical com b in ation s m ak e up the general structure of the m odel to
study. O n ce a m odel is assimilated, it takes on th e individuality o f a given com petitor,
b ut once a m odel is applied, the o bjective is already attained.
Parallel to the p re p a re d T T C s, the w restler often uses during a match u n p lan ned
T T C s as well as mixed com binations.
In term s o f building principles, we distinguish th e following TTCs:
a) Structural o r positional T T C s and com binations. T h ey reveal attack o p p o rtu
nities from specific positions (specific position o r control). Several offensive actions
(holds) may be im p lem e n ted from a starting position. A fte r having lifted the leg from
the inside, the offensive w restler has th e option of using an inside s a r m a (inside cross
b od y ride - r e a r crotch control and inside h o o k ), a C e r e k (olympic lift), a front roll,
etc. (fig. 91).
b) Reflexive T T C s an d com b in ation s are b ased on the o p p o n e n ts specific reflexive
actions after being sub jected to a fake o r real attack. T h ey are functional in n ature. In
most cases, the offensive w restler takes advanta ge o f his o p p o n e n ts defense, who by
attem p tin g to c o u n te r a hold, exposes him self to the execution o f a n o th e r hold (fig. 92).
c) C o m b in e d T TC s. T h e com position o f these com plexes can be achieved equally
as well from a defensive w restlers starting position (control) as from a defensive wres
tle rs reflexive reaction (fig. 93).
I\ t
Figure 92
A ccording to their o bjective, T T C s an d com b in atio n s can be subdivided into two
classifications: attack and co u n tera tta ck , T T C s an d com binations.
T he interrelations b etw een a series o f offensive actions from the double leg are
illustrated in Figure 94. T h e possible co u n te rattac k s, according to the type o f attack, are
indicated in Figure 95: far, after h e ad an d neck control, from double legs and controls,
when the offensive w restlers head is placed inside o r outside the defensive w restlers
thighs. T he opportunities for counterattack from single leg tackles are shown in Figure 96.
T T C s and com b in ation s are based on objective links betw een techniques a nd tac
tics. H olds have specific c o m m u tation points, which during the different execution p h a
ses, provide o pp o rtun ities to switch to o th e r holds. This switch can take place:
1)
2)
3)
4)
T he building of T T C s is based on the links which exist betw een various holds. T h e
se links may be classified in a g reat many ways. If we look at the m in term s o f composi-
Figure 93
tion, links may be positional, reflexive and mixed. In the case o f positional complexes,
the link is direct. Reflexive links are usually indirect.
W h en the defensive w restler goes from the cross-body ride, to the leg scissors and
h ead lo ck , and back to the cross-body ride we are in the presence of bilateral links acting
in o pposite directions (<----------------- >). W h en a w restler switches from o ne hold to
a n o th e r, w ithout being able to go b ack, the action has a unilateral link (------------------- )
F rom a given position, th ere are cases when it is possible to rep eat the execution
o f th e sam e hold tw o o r three times in a row. If, how ever, there is only o n e p ath , we are
dealing with a single link (---------------------). If, on the o th e r h an d, there are two paths,
we are dealing with a d ouble link (
), and in the case o f th ree paths,
a triple link (
=
), etc.
E ach link carries specific inform ation which defines its power. In the case of a
Figure 94
w restlers actions which forces his o p p o n e n t to reveal his defense, we are dealing with
an im perative link; in the case of deliberately misleading an o p p o n e n t, it is know n as
a pseudolink; w hen it is necessary to execute a n o th e r hold b efore carrying o ut the p la n
ned hold, we have a transitional link; w hen the choice a m o n g a given n u m b e r o f possi
bilities exists, we th e n have an alternative o r elective link, etc.
R esearch carried ou t on the structural, functional and substantial characteristics of
technical-tactical situations has revealed the presence o f two classes of elective links.
Links which lead to the most effective holds an d complexes are designated as "cardinal
The attack
D urin g the past few years, wrestling has b een ch aracterised by the rapid progress
of defense a n d counter-offense. By o vershadow ing the attac k , wrestling is deprived of
its true dynamics, d ram a and beauty. T o offset this tendency, the attack has acquired a
m uch m o re precise an d complex organization. It encom pa sses wrestling for control,
distance, space, p ace, and the use of tactical m ea n s to set u p favorable conditions for
the execution o f a hold. T h e offense includes on e or m o re attacks (fig. 97). A n attack is
considered contin uo u s w hen a series o f attacks follow each o th e r w ithout interruption.
If such an attack does not lead to the execution o f any holds, it m ay at least force the
o p p o n e n t into a passive wrestling situation for which he can receive a caution.
Fundam ental
R eal
A dditional
Faked
O n e time
A dvancing
on o p p o n en t
R ep ea ted
Occasional
K eep in g position
Laterally
Stepping back
From behind
O n g o in g
Figure 97
134_______________
ATTACKS
The defense
W restling defense includes n o t only co u n te rs to different holds, b u t also different
tactics such as blocking, th rea ts, m a n eu v e rs, unbalancing, fakes, wrestling n e a r the
edge o f th e m at, forcing the o p p o n e n t off th e m a t, etc. T h e co u n te r, on e o f the prim ary
m eans of defense, consists of interrupting a hold o r m aking its execution difficult.
It is extrem ely difficult to classify counters. W h e n th e w restler assumes a low w res
tling stance, m aintains a distance an d inhibits fre ed o m o f action by using arm control,
he is using a general defense. If the co u n te r if applied in response to a given hold, the
w restler is using a specific type o f defense. C ertain general counters such as the low
wrestling stance are u sed before tying up with the o p p o n e n t. In this case th e defense is a
set-up tactic. F u rth e rm o r e , a defense can be e ith e r static o r dynamic.
Specific c o un ters a re designed for given holds. T h e offensive w restler can o pt for
blind defense to stop his op p o n e n t. This is a passive a ttitu d e, o r else he m ay resort to an
active defense, by creating a situation for cou nterattack in g . A n active defense is p re fe
rable in m o d e rn wrestling.
The C ounterattack
T h e dynam ics and b eau ty o f m o d e rn wrestling are largely a result o f the c o u n te r a t
tack. O therw ise, wrestling w ould be nothing m o re th a n a series of sporadic attacks
lacking the elem ents of risk and surprise.
M o d e rn wrestlers, especially those w ho are o ld er, ten d to rely m ore heavily on a
rational a n d well-organized utilization o f co u n tera tta ck s in an effort to co m p en sa te for
any shortcom ing in speed and agility.
f ) Tactical fo r m s o f wrestling
Tactical form s o f wrestling are the observable m anifestation of wrestling actions.
F a r from being arbitrary, they are su b o rd in ate to a p re d e te rm in e d strategic objective,
the tactical plan, an d th e ongoing situation. M o re o v er, they are the visible re p re se n ta
tion o f concealed tactical th inking processes. A tta c k and cou n tera tta ck actions are the
m ost revealing m anifestations during a m atch. In term s o f quantitative p ro p o rtio n s, the
following wrestling form s can be distinguished: attack , attack and defense; defense and
attack; tactical defense.
g) M atch Tactics
M ean s of analysing a m atch should be w ell-organized, such as w atching the bouts
o f o p p o n e n ts o r the utilization o f video eq u ip m e n t. In this way, high-level wrestlers
w o n t be able to conceal their w eaknesses o r strengths during very close matches. Infor
m ation thus obtain ed will allow for m o re efficient p re p a ra tio n of m atches against p o te n
tial o p p o n en ts.
M atch tactics should take th e following situations into account:
1. G oals. E ach w restler should strive for a specific goal: his ranking in the c o m p eti
tion and the result o f each m atch,
2. Planning. Based on available inform atio n, the m eans to reach a given goal
should be clearly defined,
3. L eadership. T h e h e a d coach should be the sole leader during a m atch, how ever
he should not ignore the opinions o f team m em b ers,
4. Offensive style. T h e im p lem en tatio n o f new rules to m ak e the m atch m ore d y n a
mic and sp ectacular have tran sform ed the offensive style into the necessity to attain high
levels of p erfo rm an c e,
5. C o n servatio n a nd pacing o f energies. A long with m easures ta k en to conserve
psychic e nergy, physical energy is p aced according to objectives an d o p p o n e n ts in speci
fic m atches. C areful allotm ent o f rest time is also im p o rta n t,
6. O p tim u m readiness. D ifferent m e th o d s may by used to bring the w restler to
p e a k physical condition. T h ey include rest, self-training, w arm -ups, massages, pep
talks, tactical planning, and the elimination of all stimulants,
7. Analysis o f m atches. T h e analysis can be carried o u t in a stru ctu red way or be
individual an d directed tow ards a specific goal. This analysis serves to reinforce self-as
surance, avoid erro rs, develop new tactics, increase know ledg e, etc,
8. U n p red ic ta b le te m p o ra ry factors. A wide variety o f external an d te m p o ra ry fac
tors influence tactics, an d require corresp o n din g adap ta tio n o r modification o f tactics.
A m o n g such factors are:
- modification to the m atch program ;
- injuries sustained by the wrestler;
- interru ption s o f the m atch due to a change of w e ath er, the re fe re e s decision, a
lesion, etc.;
- disappointing news, for example: the d e feat of a good team m ate, an unlucky
draw , a personal failure;
- organizational p ro b lem s o r adverse conditions (tra n sp o rta tio n delay, im p ro p e r
weighing in, lack o f sauna facilities, slippery m at covering, stuffy room ).
13. immediately after the referees signal (if the opponent isnt anticipating an
attack);
14. after an incom plete throw by the o p p o n e n t;
15. by assuming a p ro n e starting position;
16. w hen an o p p o n e n t misses a throw;
17. at th e o p p o n e n ts first fake.
O p p o rtu n itie s for executing technical moves during ongoing m atch situations have
b e en re d u c ed to th e following system by A . L enz, an em in en t Soviet specialist:
- opportu n ities which arise when th e o p p o n e n t switches from one wrestling posi
tion to a n o th er;
- o pp o rtun ities which reveal them selves during m aneuve rs;
- op p o rtu n ities which p resen t them selves at the edge o f the m at, following errors.
Holds and controls should progress simultaneously, with precision and from both
sides. Exercise caution when executing holds o n the o p p o n e n ts sweating body; analyze
the holds used by the o p p o n e n t to try to p rev en t him from repeatin g them .
Escaping from the m a t o r pushing an o p p o n e n t off the m at are actions th a t are
subject to cautions.
E nergies should be rationally distributed o ver the various match p eriods, b re a t h
ing correctly and rythmically, while relaxing muscles.
Wrestling for initiative and psychological superiority during the m atch is o f utm ost
im p ortan ce in o rd e r to win. T h e co m p e tito r must try to im pose his own style o f wrestl
ing on his o p p o n e n t a n d b reak down his psychological stability.
A t any given m o m e n t during the m atch, the w restler should know how many
points he has gained o r lost.
If a w restler loses by points, he has to tak e the chance of winning by a fall. F u r
th e rm o re , the w restler must be able to maitain his established superiority right up to the
en d o f the m atch, taking advanta ge of the risks tak e n by his losing and tired o p p o n en t.
W inning by a fall has its own distinctive features. T h e fall is achieved mainly by
executing holds which lead to a fall. If a surprise tactic fails to bring a b ou t a win by a
fall, th en the w restler must im pose a fast a n d dynamic pace. T h e o p p o n e n t, who is worn
down and confuscd by the sudden changes a n d diversity of the m atch, lacks the will to
resist and is m ore likely to com m it errors.
A lthough the competitive w restler must follow the tactical instructions o f his
coach, it is also necessary for him to show a certain a m o u n t o f creativity and indepen-
dence. T h e tru e value o f tactical discipline is not fully ap p reciated . Arriving late to a
practice is considered a serious offense, w h ereas lack o f enthusiasm displayed in offen
sive wrestling after several m o n th s o f training is only weakly c o nd e m n e d .
R est p eriods b etw een b o u ts give the instructor a chance to appraise a w restlers
pe rfo rm an c e, point o u t the o p p o n e n ts w eaknesses which w ere not exploited, an d a d
vise the m ost effective m ea n s of continuing th e match.
15.
A. WRESTLING TECHNIQUE
p arato ry tactics for each hold. It also includes controls, which although traditionally
th o u gh t of as the beginning o f the hold, are alm ost always the result o f a series o f p re
p arato ry m ovem ents.
- the basic p hase encom pa sses the structure o f the hold itself, which can be furth er
divided into th e grip and the execution.
- th e grip m ay be p erfo rm ed eith er p rio r to o r at the sam e time as the execution.
F u rth e rm o r e , the w restler can m aintain the sam e grip th ro u g h o u t, o r change it in
a sequence o f different arm and leg m ov em en ts.
- the execution is the most conservative and constant elem en t o f the hold. In most
cases, it is p e rfo rm e d autom atically with little o r no variation. H o w e v er, there are times
w hen fully conscious control is req uired thro u g h o u t the entire execution (e. g. d ouble
leg ta k e d o w n , full Nelson).
W hile visual analysis w ould seem to indicate th a t form s o f execution are quite simi
lar, d y n a m o m etry shows considerable differences especially in regard to th e explo
sive force o f p e t holds.
- the final p hase covers the time during which the o p p o n e n t is being m a n eu v e red
into the re f e re e s position, a bridge o r a fall.
Should the o p p o rtu nity arise, it is possible to switch to a n o th e r hold at any point
during o n e o f the a b ov e -m e ntion e d phases.
T h e structure o f th e hold is variable. T h e following modifications are the most
com m on:
1. C o n d e n sed hold. This is accom plished by reducing the n u m b e r a nd length of
p re p a ra to ry actions, as well as th e trajectory o f the throw . F or instance, th e h e a d and
arm may be executed as an elem entary side tak ed o w n w ithout lifting. In this case, the
hold is n ot only c on d en sed , it is tra n sfo rm ed from a thro w into a tu rn o v e r,
2. P rotra cte d hold. This is especially du e to th e o p p o n e n ts resistance. In certain
cases, it is ad v an ta geou s to modify the form in o rd e r to stall the o p p o n e n t,
3. D iachronic throw. T h e w restler starts by a hold, an d at the last m o m e n t o f the
second p hase, he transform s it into a n o th e r hold with only a slight change of m ovem ent.
F o r exam ple, when executing a re a r waistlock throw (souple), the w restler twists
a ro u n d the lateral axis of his b od y at the last m in ute to execute a half souple,
4. C hang e in the sequ en ce o f m ovem ents. By shifting d ifferent parts o f the body,
th e seq u en ce and speed o f m o vem en ts m ay be varied in regard to pla n n ed o r previously
used holds. F o r instance, som e wrestlers w ho begin with souple, curve their body before
executing th e grip (which is paradoxical b u t effective),
5. Fusion o f a throw. This refers to shortenin g o r eliminating th e transition time
b etw een the various dynamic c o m p o n e n ts which m ak e up certain holds. T h u s, th e wais
tlock lift can be tra n sfo rm ed directly into a b ack w ard throw in o ne contin u o us action.
6. A b a n d o n in g throw. T h e th ro w is a b a n d o n e d w hen the o p p o n e n t shows strong
resistance o r th ere is a risk of coun terattack.
F ro m the stan d p oin t o f structural analysis, it is well-known th a t th ere is a functio
nal relationship betw een structures of various levels which influences th eir construction.
A given hold is e a rm a rk e d by certain recurring cues which may th erefore be exam ined
as on e o f its co n stan t properties. B ecause of th eir g reat similarities, o u r discussion of the
characteristics o f holds will be o f a very general n ature.
1.
E valuation o f th e hold. T he evaluation is defined in term s o f its effectiveness
an d the difficulty o f execution. H olds are ju d g e d on a scale of 1 to 4 points.
Several criteria are used to evaluate a hold:
a) effectiveness in term s o f points
b) effectiveness in term s of fall
c) success rating
Low stance
M ed iu m stance
High stance
Figure 98
Figure 99
etc.). From a given position, a w restler may attack only certain p arts of the body: from a
low position - the legs; from a high position - the arm and neck. In this case, we are d e a
ling with a som atic attack polygon. T h e Bulgarian w restler S tanco Kolev h ad an average
build, but because of his long arm s, he could execute waistlock rolls, d eep p e n e tra tio n s,
and o th e r holds against which his o p p o n e n ts w ere defenseless. W h e n p erform ing a tight
waist roll, he locked his arm s a ro u n d his o p p o n e n t in a vice grip; th en tackling him by
the knees, he executed a forceful waistlock roll, m aking any defense o r c o u nte ratta ck
impossible.
7.
S trength and sp eed characteristics. W h en each hold is p e rfo rm e d , various parts
o f th e w restlers bodies go th ro ug h a com plex se qu en ce o f m oves at different speeds.
T h e reaction at the beginning, w hen the wrestlers p e n e tra te o r execute takedo w ns is d e
cisive in w inning, because the acceleration is tran sm itted by the u p p e r parts of a w res
tler's body to that o f his o p p o n e n t. T he initial sp eed w hen executing holds is different.
W restlers usually p e n e tr a te with accu m u lated s p e e d , w h ereas in o th e r cases (tight
waist roll, full N elson, e tc.), the initial speed is negligible.
Studies available to us on freestyle wrestling m en tio n ten sio m etric research which
has b een d o n e on the fire m a n s carry in p a rtic u la r.1O u r research has confirm ed the pos
sibility o f using this hold to control the n e u ro -m usc u lar system and m o to r coordination.
T h e execution o f fire m a n s carries of in equal p ro p o rtio n s by th e M as te r A th letes with
distinction Is. A bilov a nd J. M ustafov indicates a similarity in the tensiogram configura-
Marta (U S S R ) - Christian ( R O M .)
1st part
2nd part
Battsouk h ( M O N G .)
Y a n k o v M ( B U L .)
Figure 100
' F o r c o n v e n i e n c e p u r p o s e s , w e u s e d t h e k g f t o m a k e c o m p a r i s o n s p o s s ib le w ith p r e v i o u s d a
ta . T h e i n t e r n a t i o n a l u n it f o r m e a s u r i n g f o r c e is t h e N e w t o n ( N ) . O n e k g f e q u a l s 9 .8 0 6 N.
t = 1,50 s
A
t = 1,50 s
115
X,
175
240
,\5 0
F I R E M A N S C A R R Y
II
III
IV
A
135
195
58 kgf
29 kgf
0,70
1,50 s
III
IV
56
135
175 kgf
50 kgf
! 29 kgf
0,80
0,26 0,26;
0,48
1,80 s
vertical
(kgf)
F -k g f
V - 50 mm/s
F, = 121 kgf
F, m
ax= 204 kgf
F, max= 2 0 0 1 N
(n ew to n s)
Fend= 2 0 8 kgf
F2max=57 kgf
R a n g e = 6 2 kgf
F2max= 5 kgf
F3 m
ax= 30 kgf
R a n g e = 4 8 kgf
F3max=18 kgf
t - 1.52 s
F2 - horizontal R
(kgf)
F-, - lateral
(kgf)
Phases t
E x ecu ted by Sava Christov, M aster A th le te ,
83 kg, with a 38 kg dum m y
Figure 104
versal o f th e force norm ally applied along the vertical axis ( - 6 5 kgf), then the sweep
carries the o p p o n e n t up with a vertical force o f 100 kgf and a pow erful horizontal force
o f 80 kgf. A s we can see, th e w restler w ho executes a th ro w by unbalancing his o p p o
n en t n ever reaches his m ax im um force, equal to the total weight o f the w restler and the
d u m m y ( 9 1 + 3 8 = 1 2 9 kg). H o w e v e r, he p e rf o rm s th e h o ld fas ter (1.38 to 1.54 sec).
The second throw is less practical for the following reasons:
1. It lengthens the p re p a ra to ry ph ase (in th e case 1,2 0,52 sec.) which gives the o p
p o n e n t the o p p o rtu n ity to react;
2. T h e biod yn am ic p otential of the muscles decreases because of their full action;
3. L eaning forw ard gives th e o p p o n e n t the o p p o rtu n ity to co u n te rattac k by m o
ving directly into a souple b efore the offensive w restler even has a chance to attack;
49 kgf
F -k g f
0,168
31 kgf
80 kgf
100 kgf
,80 kgf
129 kgf
15 kgf
145 kgf
65 kgf
20 kgf
C -
124 s
0,30 s
1,38 s
Figure 105
Figure 106
16.
Figure 108
Figure 109
and because the a rea o f his base o f su p p o rt is smaller. Figure 110 illustrates the changes
in the angle o f stability for different C G positions: C, C b C 2 et C 3.
Since the C G is a main reference point in biom echanics, it should be n o ted th at it is
situated in a sp h e re of 5 to 6 m m in d ia m e te r be tw ee n the first and fifth lu m b ar v erte
b ra e and halfway b etw een the spinal colum n and the front arc of the pelvis. It is located
slightly to th e right o f the central axis since th e right side o f th e body is heavier. T he
exact location of the c en ter o f gravity varies not only because of changes in body position
but also for physiological reasons. F o r ex am p le, after long w o rk o u ts with the legs, the
capillary vessels in th e leg muscles b eco m e larger a n d increase th e flow of b lo o d, th e r e
by m aking the low er p a rt of the body h eav ie r and lowering the C G . W restlers adeptly
change th e position o f parts o f th eir bodies as c om p en sa to ry m o v e m en ts to k eep their
balance.
A 1
/<* I I
Figure 110
CD>C,D,
Figure 111
T o upset an o p p o n e n ts balance, the w restler should direct his actions to w ard his
o p p o n e n ts smallest angle o f stability (fig. I l l : < a < a , ) . H ow ever, it is im p o rtant to take
into consideration the m o m e n t o f stability which is equal to body weight multiplied by
the leyer arm . T h e re fo re , unbalancing th e o p p o n e n t d e p en d s not only on the size of the
base and the height of the C G , but also on the w restlers weight. Placing wrestlers in dif
ferent weight categories d o e sn t entirely co m p e n sa te for the effect o f gravity. V ery o f
ten , a transfer of weight which causes the p rojection of the C G to ap p ro ach the p erip h e
ry o f the base of su p p o rt, can be used advantageously to attack the op p o n en t.
Figure 112
Figure 113
feet be in reciprocal positions. O pposing stances and incorrect transfer o f weight from
o n e foot to the o th e r offer the best o p p o rtun itie s to upset th e o p p o n e n ts balance.
In g rou n d wrestling, the large base o f su p p o rt an d the low C G position ensure
g o od stability. A ltho u g h turnovers can be e x ecu ted a ro u n d any o f the m ain axes of the
b ody, from a biom echanical stan d p o in t turnovers a ro u n d the vertical axis are the easiest
to perform . Since th e distances b e tw ee n the p erip hery o f the base and the p rojection of
the C G vary, th e angles o f stability o f th e body also vary to w ard the fro n t ( a ) , the back
(y), an d th e side (/3) (fig. 108 a).
By combining strength with body weight, th e to p w restler can m o re easily execute
p a ncak es (turnovers). W h e n he applies all o r p a rt o f his body weight to his o p p o n e n t,
b o th wrestlers have a co m m o n C G . W h en the to p w restler tries to p erfo rm a p an c ak e ,
he thrusts his weight to the side, displacing th e p ro jectio n o f th e C G outside th e base of
sup p o rt, and blocks his o p p o n e n t in a bridge o r on the back V altchi k a p a n e (p o w er
Nelson an d leg lock), s a r m a (leg ride), gut w rench.
T h e p an cak e is even easier to execute by raising the C G (lifting before doing a gut
w rench) or by reducing th e base o f su p p o rt (forcing the o p p o n e n t to flatten o u t during a
s a rm a - leg ride, turning him o v er with a chicken wing, o r tackling th e k nees before
the gut w rench, etc.).
In th e bridge position (fig. 108 b), th e high C G and th e relatively small angle m ake
it easy to turn o ver on th e stom ach. T h e re fo re , according to biom echanics principles, to
bridge o ut o f an o p p o n e n ts control, it is necessary to:
1. R aise th e C G by assuming a high bridge position;
2. D ecrease th e base o f su p p o rt by rem oving a h a n d and m oving the foot in the di
rection opposite to th at o f th e turnover;
3. U se th e muscles energetically.
T h e position from which the to p w restler applies his weight on th e bo tto m w restler
can provide th e down w restler with a n u m b e r o f attack oppo rtun ities. T h e closer the
projections o f th eir C G s an d the sm aller the to p w restlers base o f su p p o rt, the gre ater
the chances are for th e b o tto m w restler to execute a th ro w tow ard the n earest bo u n d a ry
o f the b ase, after an a d e q u a te control.
16.2 USE O F F O R C E S IN W R E S T L IN G
T h e m o to r activity of the w restler depend s on the unilateral o r co m b in ed action of
external and internal forces. T h e force ex e rted by weight com es into play in nu m ero us
techniques.
Unblancing
A s previously explained, balance d e p e n d s on weight. H o w ev er, the m o v em e n t of
the p ro je ctio n o f the C G on the base o f su p p o rt is m ore im p o rtan t than weight. T h e far
t h e r the p ro jection o f th e C G is from the limits o f the b ase, the m o re kinetic energy is
requ ired to upset the w re stle rs balance.
W h e n th e w restler is in a static position on the m a t, his w eight p ro du ces an equal
an d o pposite force called th e s u p p o rt reaction force . W h e n executing a p en e tratio n ,
the w restler thrusts fo rw ard to o vercom e th e inertia o f his own weight a n d , at the same
tim e the m at exerts a s u p p o rt reaction fo rce . This is a static force in response to the
p ressure e x erted by the w restlers body weight. In m any cases, the w restler stands on
only o n e foot to execute a hold - on e point o f su p p o rt; on b o th legs an d o n e arm - th ree
su p p o rt points; bridge position - th ree su p p o rt points. W h en the n u m b e r o f sup p o rt
points increases, the reaction force decreases because o f th e weight distribution.
T h e su p p o rt reaction force" is related to its co m p o n e n t - friction - which is p ro
p ortional to the p ressure e x e rte d by a body on th e m at. T h e coefficient o f friction d e
p en ds on th e n a tu re o f the surfaces in contact. N ew covers for mats are m ad e o f synthe
tic m aterials which have a very low coefficient of friction. B ecause o f this, th e soles of
wrestling boots m ust be m ad e o f a special ru b b e r with an antiskid p attern . In a ddition, a
good grip o n th e m a t is an im p o rtan t factor w hen grappling an o p p o n e n t. T h e holds
used o n a sweating b od y should n ot allow the o p p o n e n t to escape by slipping o u t o f a
control.
In wrestling, the resistance of the air is negligeable, and is of no practical im p o rta n
ce. T h e o p p o n e n ts weight an d m uscular force a re, in fact, the fu n d a m en ta l form s o f re
sistance th a t th e w restler has to co n ten d with.
T o execute a ta k e d o w n , tw o o p posing parallel forces m ust b e used. T h e takedow n
m ay b e c onsidered as a ro tatio n a ro u n d an axis passing b etw e en the soles o f the feet.
T h e ro tatio n al force d e p e n d s on the m om en t: the p ro d uct o f th e force an d its lever arm
(the shortest distance b etw e en th e applied force a n d th e axis o f ro tatio n ). Since a m o
m e n t is inversely p ro p o rtio n al to the length o f th e lever arm , it follows that w hen execu
ting holds, m o re force m ust be applied to a sh o rte r lever arm , an d vice versa: re a r ta k e
d ow ns, various tu rn o v e rs with headlocks an d chicken wings. T h e w restler can ro ta te his
o p p o n e n t if he applies a m o m e n t which is g re a te r than th at p ro d u c ed by his o p p o n e n ts
resistance. D u rin g a d o u b le leg (fig. 114), two o pposing forces are at w ork: th e w restler
pulls his o p p o n e n ts low er thighs while pushing him energetically with a shoulder. T he
force F| is applied by the arm s, w hereas F2 is the resultant of the offensive w restlers ho-
Figure 114
rizontal pushing force an d th e o p p o n e n ts weight (W ) w hen th e projection o f his C G
falls outside the base o f support. In addition to the forces involved, th e length o f the le
ver a rm (d) b etw een the tw o applied forces also d eterm in es the effectiveness o f the
hold. E xecuting th e d o u b le leg by tackling the heels a nd pushing th e thighs with the
sh o ulder, w ould logically seem to increase the leverage an d , thus, the effectiveness of
the hold. H o w ev e r, the defensive w restler bend s his k nees to co m p en sate for his lack of
stability, th ereby decreasing the lever arm an d offsetting the desired effect. This only
goes to illustrate th e fact th at th e m uscular actions an d flexibility o f the h u m a n body,
which are constantly at play during w restling, m ak e all the absolute laws o f physics rela
tive.
T h e re is a certain difference in th e rear tak e d o w n s used in G re c o -R o m a n w res
tling. W h e n th e o p p o n e n t is in the w restlers stance, th e offensive w restler pushes shar
ply forw ard an d dow n with th e chest (fig. 115). T h e pushing force R is th e resultant of
the su p po rt reaction fo rce R 2 a nd the pushing force o f the foot R,. T he force o f this
push is slightly increased by the muscles o f th e to rso , a nd its direction is ch an g ed by
weight (W ). T h e resultant force F, m oves th e o p p o n e n ts torso b ack w ard , causing the
p rojection o f th e C G to m ove backw ard. T h e action w restlers w eight W is th erefo re a d
d ed to the forces seeking to unbalance him . A t this m o m e n t, th e n a tu re o f th e force F,
changes as th e acceleration th a t th e offensive w restler im parts by initially pushing with
his feet is gradually su p p le m en ted by his own weight. T h e ro tatio n o f th e o p p o n e n t ta
kes place a ro u n d th e horizontal axis o f his feet. T h e m o m e n t results from th e effort o p
posing th e su p po rt reaction force o f the o p p o n e n ts weight.
F u rth e rm o r e , the acceleration im p arted to th e o p p o n e n ts b o dy during the execu
tion of a hold d ep e n d s on th e offensive w restlers weight. A ccording to N e w to n s second
law o f m o tio n, acceleration is directly p ro p o rtio n al to th e applied force F an d inversely
p rop o rtion al to the mass m o f a body:
a
b
Figure 116
Figure 115
Figure 117
Figure 118
Figure 119
11
d
Figure 120
of th e hold, pulling the h ead to th e side is particularly im p o rtan t. H e re , th e w restler ta
kes ad v an ta ge o f the stato-kinetic reflexes discovered by the D u tc h physiologist R.
M agnus. A redistrib utio n occurs in th e m uscular to n e w hen th e o p p o n e n ts h ea d is tu r
n e d to th e right, which m a k es pushing up th e left a rm easier. It is also im p o rtan t to grip
th e h e ad in th e right place. Securing a higher grip ensu res b e tte r leverage, so th at the
a rm muscles d o m o st o f the pulling.
B eing able to duck u n d e r the o p p o n e n ts arm d e p e n d s on pushing the arm up w ard ,
lowering the h ead an d crouching dow n. This position ensures g o od stability because of
th e low er C G an d th e larger base o f su pp o rt. Basically, th e m o v em e n ts o f ducking u n
d e r a n d th e n straightening up constitute a p e n e tra tio n (fig. 120 b).
T h e efficiency o f the outside crotch lift d ep e n d s on how fast it is p erfo rm ed . Pus
hing the o p p o n e n ts arm u p w ard speeds up the crouching m o v e m e n t because th e resi
stance o f the arm is like a dynam ic su p p o rt reaction from above. In this case, the su p
p o rt reaction p ro v id ed by th e a rm su p p le m e n ts th e force o f th e w restlers weight.
R ight after crouching, the w restler energetically straightens up. This m o v em en t is
facilitated by a stable foot position o n the m at an d the sim u ltan eo u s action o f powerful
leg and tru n k muscles. W ith o u t releasing the h ead control, the action w restler grips his
o p p o n e n ts far leg. T h e n , by using the su p po rt reaction on his right knee (fig. 120 b), he
stands u p in o ne continu o u s m otion with b o th feet alm ost in the sam e plane.
T h e leg muscles are involved b o th in lifting and m aintaining balance; the arm s pull
the o p p o n e n t in an effort to bring the p rojections o f both w restlers C G s as close
to g eth er as possible, while the dorsal muscles straighten the body an d ensure the lift. In
o rd e r to efficiently p erfo rm the lift, it is absolutely essential th a t th e offensive w restle rs
C G be low er than his o p p o n e n ts, an d that the projections o f th eir C G s be as close to
g e th er as possible (h h| an f L L,). T he g re a te r the distance b etw een the p rojectio n s of
both C G s , o r the sm aller the difference in height b etw een th e C G s, the m o re difficult it
is to lift the o p p o n e n t a n d k e ep o n e s balance.
Pulling the o p p o n e n t sets him off balance to the front. T h e re fo re , the projections
o f b oth C G s are so close th at they b ecom e o n e during the lift: 1 = 0 (fig. 120 c).
A s soon as he has his h ead u n d e r his o p p o n e n ts arm , th e action w restler lifts him
up with a backw ard m otion (fig. 120 d). This increases the force of the leg and back
muscles, so the w restler can stand up faster and m o re forcefully. His h ead moves
through an arc o f approxim ately 85.
A fte r his o p p o n e n ts feet leave the gro u n d , the w restler lifts him by th e thigh.
T h e n , taking advantage of the m o m e n tu m acquired during the initial lift, he raises him
to chest level. His spinal colum n is arch ed back w ard s which also contributes to lifting
and holding his o p p o n e n t against his chest. In fact, to lift the tru n k the w restler is actua l
ly applying the principle of a unilateral lever w hose fulcrum is the h ead control.
T he throw requires moving forw ard an d to the left. W ith o u t m aking any effort to
lift his o p p o n e n ts pelvis, the offensive w restler transfers his weight to his left foot and
leans to the left. This is e n ou g h to m ak e his o p p o n e n ts h ead lower than his pelvis, th e
reby creating a favorable condition fo r the th ro w , which is actually already in progress
(fig. 120 e). T he action w restler continues leaning forw ard an d to the left, increases his
base of sup p o rt by advancing his foot, a n d finally com es to rest on the right k nee. T h e
to p w restler turns in the air u n d e r the effect o f his own weight, with som e help from the
b o tto m wrestler. A m o m e n t o f rotatio n is created by his arm s which act like a force co u
ple. T he fall of the top w restler is the result o f accu m u lated potential energy. T he action
w restler m aintains his balance and the biom echanical w restler-w restler system
breaks up. T h e wrestlers once again have se p arate C G s with in d ep e n d e n t projections
(fig. 120 f).
In most cases, the defensive w restler is disoriented by the multiple rotations
a ro u n d the different axes o f his body. A fte r having been lifted, he rotates aro u n d the
lateral an d longitudinal axes, during the th ro w - a ro u n d th e lateral and longitudinal
axes, an d at the en d - a ro u n d the vertical, lateral an d longitudinal axes.
T h e final m o vem en ts are facilitated by the use o f a half Nelson with the left arm ,
by the initial stable position and the favorable situation for executing effective controls
and advantageously using body weight.
Figure 121
Figure 122
Sw eeps, h o ok s and certain bars are e x ecu ted by specific leg actions applied below
the o p p o n e n ts C G , along with arm an d tru n k actions above the C G . T h e sweep is
p e rfo rm e d in the direction o pposite the throw (fig. 121), as illustrated by the opposing
forces F, and F 2. W h en the o p p o n e n t is in the air, the sw eeping leg keeps going to p r e
v ent th e o p p o n e n t from cou n te rattac k in g by setting his foot dow n in the direction o f the
throw. T h e forces F, and F4 characterize the rotating m o v em e n t im p arte d to the body.
T h ro w s based on hip o r sho u ld er thrust are widely used in both styles o f wrestling
(fig. 122). T o p erfo rm th e m well, it is im p o rta n t to:
1) use a good control;
2) pivot an d lower the C G in relation to the o p p o n e n ts C G while loading him on
the back;
3) lift the o p p o n e n t off the g ro u n d by pulling with the arm s (F,) an d straightening
o u t the legs (F 2). T h ese are the tw o o pposing forces. If we w ere to consider the contact
surface b etw een the action w re stle rs back and his o p p o n e n ts body as a fulcrum, we
w ould have a first class lever: the force on on e lever arm w ould be re p rese n te d by the
pulling arm s, a nd the resistance on th e o th e r by the body weight;
4) execute a throw: it is initiated by m aking the p rojection of the C G fall outside
the base o f su p p o rt which also brings the force o f weight into play. T h e o p p o n e n t's body
is carried along by its m o m e n tu m and describes a p arabo la as it falls b ackw ards to the
mat. C entrifugal force is also present.
W h en executing souples, the action w restler must secure a tight a rm o r body lock
on his o p p o n e n t. H e then arches his torso b ackw ard thus causing the p rojection o f the
co m m o n C G to fall outside the base o f sup p o rt. T he force o f weight W m akes him start
falling back w ard , but at th e sam e time he straightens ou t his knees and uses his stomach
to vigorously push his o p p o n e n t upw ard. A t this point, the w restler-w restler" system
becom es an o p e n kinetic chain. T he action w restler falls back in a bridge o r half bridge,
while his o p p o n e n t rotates 180 in the air (a ro u n d the lateral axis) u n d e r the influence of
the acceleration im p a rted to his body an d , later, his own weight. While in the air, the
to p w restlers feet and k nees describe p arab olas (b and c) as illustrated in the kinegram
(fig. 123).
x
Figure 123
Figure 124
T h e pushing force is most effective w hen applied along the tan g en t o f the rotating
m otion. T h e force F is the resultant of the pushing force o f the stom ach (F,) a n d the fo r
ce o f the weight (W) (fig. 124).
B o th tu rn o vers an d throw s are used in g ro u n d wrestling. T u rn o v ers are executed
by creating a m o m e n t o f ro tatio n , th at is the action o f two o pposing forces (fig. 125).
T he action w restler pulls with his arm s an d pushes in the o th e r direction with his chest
(F, an d F 2). T h e n , th e weight (W ) facilitates the tu rn o v e r because the projection o f the
co m m o n C G m oves to the right of its initial position. Leg rides ( s a rm a ) (fig. 126) are
based on th e m a n e u v e r which consists of m aking th e p rojectio n of the C G fall outside
the su p p o rt base by transfering the action w restlers weight (W ) to the side a n d , at the
sam e tim e, pulling with the grap ev in ed leg (F,) co m b in ed with arm control (F 2). D uring
a valtchi k a p a n e (p o w er N elson an d leg lock), the offensive w restler overco m es the
resistance o f his o p p o n e n t by weighing dow n on him with his ow n body an d limiting his
fre ed o m o f m o v em en t by:
1) a half Nelson
2) a leg lock
3) th e p ressu re o f his ow n body weight.
T h e gut w rench is ex ecuted after the offensive w restler has secured a tight body
lock on his o p p o n e n t. H e then brings his weight forw ard and to the side, while trying to
load his o p p o n e n t on himself. T h e gut w rench starts as soon as th e projections o f both
w restlers C G s coincide. T h e offensive w restler bridges, th e base of su p po rt being small,
an d turns o v er easily to th e o th e r side (fig. 127).
Figure 127
Figure 128
T c h e re k s (O lym pic lifts) an d waistlocks are b ased on the principle o f the third
class lever. T h e re fo r e , it is im p o rtan t to m ak e the forces w ork in the sam e direction and
to apply th em along the tan g en t o f the rotating m otion (F, F b an d F : ). In these holds,
the thro w im parts a tangential acceleration to the moving body (fig. 128).
B ecause of their g reat diversity an d complexity, wrestling techniques require a th o
rough study o f the holds which m ake u p each classification in o r d e r to find the most ra
tional structure for executing them .
17.
THE TECHNIQUE OF FREESTYLE
WRESTLING
b) C ontrol
A fte r set up an d p e n e tra tio n , leg controls are used. N o o th e r group o f holds has
such a wide variety o f controls. T hey are n a m e d after th e parts of the body they control:
1) leg
2) thigh
3) leg a n d thigh
4) heels
5) legs
6) thighs
7) heel a n d leg
8) heel a n d thigh
9) heel o f on e leg a n d calf o f the o th e r
10) heel a nd th e thigh o f the o th e r leg
11) calf an d th e thigh o f th e o th e r leg.
V ariou s com binatio ns o f fingers, palm s, fo rearm s and arm s m ay be used to co n
trol.
T h e offensive w restler m ay sh o ot te legs fro m th e following positions:
1. standing position
2. outside k n ee (kneels on th e leg which is outside his o p p o n e n ts leg)
3. inside knee
4. on b o th knees.
L eg controls can be w o rk e d from the front o r side or from behind the o p p o n e n t by
tackling from th e inside, outside o r a co m b in atio n o f b o th . T h e w restler may place his
h ead o n eith er side of his o p p o n e n t, o r u n d e r his trunk.
A few o f the basic controls used w hen p en e tra tin g are illustrated in fig. 17.
d) Final actions
Final actions are as varied as starting positions. In most cases, they d e p e n d on the
struggle put up by the o p p o n e n t, the precision of the hold and the final control. The
w restlers skill in holding his o p p o n e n t on the gro un d or on his back, or else blocking his
bridge, is the key to winning by points o r a fall.
d
Figure 129
(fig. 130 a). A fte r stepping forw ard with th e right foot, the attacking w restler pe n etra te s
deeply u n d e r his o p p o n e n t to lift him (fig. 130 b). T h e lift is facilitated by pivoting to the
left approxim ately 90. T h e o p p o n e n t is th ro w n to the g ro u n d after a right tu rn o v er, and
his thighs com e to rest on the action w restlers left leg.
Figure 131 illustrates foot positions for the offensive wrestler: identical num bers
a re used to indicate th e sim ultaneous positions of both feet.
2-
Figure 131
Figure 132
Figure 133
3. Leg attack an d waist control (fig. 132).
A fter stepping forward with the left leg, the offensive w restler tackles his o p p o n e n ts
left leg just above the k n ee and wraps his left arm a ro u n d the right hip. With the right
arm , he lifts his o p p o n e n ts thigh, taking advantage o f the m o m e n tu m acquired to bring
it as high as possible. T h e w restler shifts his o p p o n e n ts weight to his left sho u ld er and
grips the left thigh from the inside. This control m akes the tu rn o v e r easier and facilitates
pinning the o p p o n e n t by blocking him with the right leg.
Figure 134
Figure 135
I
Figure 136
4. D ou ble leg
B oth the starting and lifting phases o f this hold are analogous to
sly described. T h e n , the offensive w restler b en d s sharply forw ard,
o p p o n e n ts legs to the left (fig. 133), th en drops to the m at on his
wrestlers sp read their legs wide a p art to m ak e the throw easier (fig.
3. D o ub le arm roll fr o m fr o n t
If the defensive w restler tries to react against a leg attack by a cross body hold, he
creates a favorable condition for the offensive w restler to do a d o u b le front arm roll (fig.
137). T h e offensive w restler quickly releases his leg c ontrol, secures a tight arm lock
above th e elbows, a n d straightening up, throws his o p p o n e n t b ackw ard.
Figure 137
Figure 138
Figure 139
e
Figure 141
Figure 142
Figure 143
II. Rear Takedowns Using Leg Tackles
R e a r takedo w n s bring th e o p p o n e n t to th e m at o r on his back (in d an g er) by a
strong push w ithout lifting him off th e g round.
1. D ou ble leg
T h e offensive w restler shoots by pushing with his feet (fig. 141 a). H e quickly tackles his
o p p o n e n ts legs an d vigorously pushes him b ackw ard with his chest an d right shoulder,
while pushing with the balls of his feet an d straightening o ut his legs to increase his
thrust (fig. 141 b, c, c). S peed is im p o rta n t to leave the defensive w restler no tim e to re
cover by stepping backw ard. T h e two parallel o p posing forces which disrupt his balance
a re the forw ard thrust o f the attacking w restlers sh o u ld er and chest, an d the pull o n the
legs.
A fter his o p p o n e n t falls on his b u tto ck s, the offensive w restler grapples him tightly
by the thighs an d shift his weight forw ard (fig. 141 e).
2. Single leg
a)
Inside single leg. T h e offensive w restler tackles his o p p o n e n ts right leg and
pulls it tow ard himself. His right arm holds it just above the k n ee a n d his left arm holds
the calf Achilles ten d o n (fig. 142). H e th en blocks the leg betw een his u p p e r thigh and
his chest, pressuring it with his right sh o ulder while lifting it with his left arm . By placing
his own right leg back to get a b ette r position, he pushes his o p p o n e n t in the direction in
vM'Of
Figure 146
Figure 147
his right arm exerts pressure on the k n ee, th e left arm pulls the calf in the o pposite di
rection.
Figure 148
Figure 149
tarily on the m a t, and grips his ankle with his right h an d (fig. 149). T h e n , h ooking his
left a rm aro u n d his o p p o n e n ts right leg from the outside ju st b eh in d the k n ee, he spins
b eh in d by m ak in g a half circle to the left.
By gripping his o p p o n e n t's a n kle, he p rev en ts him from stepping b ackw ard o r to
the side, an d by h o oking the leg he can execute the 180spin.
G o in g b eh in d , the offensive w restler grasps the left shin from the inside with his
left hand. H e brings his o p p o n e n t to the m at by pushing forw ard with his sho u ld er and
pulling back on his leg.
Figure 150
6. W h e n the o p p o n e n t pulls on th e h e ad , react by lowering the head ra th e r than
by trying to lift it while leaning back,
7. If an o p p o n e n ts fake o r unsuccessful attack causes a w restler to d ro p to his
knees. H e should watch o u t for a leg attack w hen standing up,
8. D e p en d in g on th e n atu re of the attack , thro w o ne o r both legs backw ard,
9. W h en a w restler sprawls back, he should su p p o rt his weight on his o p p o n e n ts
h ead o r back,
10. W h en atta ck e d by a front headlock ( h a lte r), the w restler should sprawl,
11. T o c o u n te r a leg attack, throw the leg b ack w ard and control on e or both arm s
of the o p p o n e n t u n d e r the arm pits,
12. R eact to pressure on any p art o f the b o d y, o r escape from a control in a way
which prevents the o p p o n e n t from using the reaction force to his advantage.
A fte r the o p p o n e n t has attack ed a leg, various counters may be used, certain of
which set up counterattacks:
1. T h e defensive w restler can place his c a p tu re d leg betw een his o p p o n e n ts legs
an d secure a h ea d , arm o r bo d y control.
2. H e can push up h ard on his o p p o n e n ts chin with his forearm in o rd e r to force
him to release the leg control.
3. H e can fake leg blocks o r hooks to intim idate his o p p o n en t.
4. H e can do an o verarm n e ar the shoulder. By pressing his o p p o n e n ts h ead with
his tru n k a n d stretching o u t his tackled leg b ack w ard , he can b rea k the control.
5. If tra p p ed by an outside single leg and ankle lock, press down on the o p p o n e n ts
head.
V.
C o u n terattac k s
C o u n terattac k s
C o u n terattac k s
C o u n te ra tta ck s
before a tackle;
against double legs;
against inside single legs;
against outside single legs.
2. U nd erhook
W h e n the offensive w restler tries to p e n e tra te , the c o u nterattack in g w restler secu
res a front control on his h ead with his right a rm , a nd uses his left arm to u n d e rh o o k the
o p p o n e n ts right arm . T h en he whips him o v er with his arm s (p an cake) (fig. 151).
Figure 151
3. H ead and arm
T h e wrestlers start in identical stagger stances (fig. 152). T h e attacking wrestler
steps in with his right leg a n d , extending b o th arm s forw ard a n d dow n, he tries to tackle
his o p p o n e n t's right leg. W ith ou t moving his leg, the defensive w restler swiftly grabs his
o p p o n e n ts h ea d an d right arm . T ak in g advantage of his o p p o n e n ts m o m e n tu m , he
pivots and brings him dow n to the right.
Figure 155
Figure 156
2. Cradle ( W ra p p in g )
T h e attacking w restler tackles his o p p o n e n ts right leg (fig. 156). T he c o u n te r
attacking w restler secures a front headloc k with his right a rm and , turning slightly to the
left, w raps the right thigh from the outside an d b ehin d with his o th e r arm . H e continues
his m ov em e n t to th e left until he can lock his hand s to g e th e r with one a rm w rapped
aro u n d the neck an d the o th e r b eh in d the k nee. T ra p p e d in a tight cradle hold, the o f
fensive w restler is rolled forw ard an d to the side to w ard his o p p o n e n ts shoulder.
Figure 157
Figure 158
Figure 159
Figure 160
4. B ack roll
This hold is alm ost always a c o u nterattack . It starts with a single leg on the right
(forw ard) leg. T h e defensive w restler grips his o p p o n e n ts h ead with his right arm and
introduces his left arm u n d er the right arm pit (fig. 158). T ak ing advantage of the
attacking w restlers shooting m o v em e n t w hen he p e n etrate s o r tries to execute a ta k e
dow n on the forward leg, the defensive w restler throws him self b ackw ards on his b u t
tocks while m aintaining b o th controls, an d rolls on his right shoulder. W h e n his hips
contact th e m at, the c a p tu re d leg kicks vigorously forw ard, thrusting his o p p o n en t
upw ard.
This c o u nte rattack m ay also be p erfo rm ed by using o th e r initial controls. T he
co u n terattac k in g w restler grips the o p p o n e n ts h ead with his right arm , o v erh o o k s the
right arm with his left arm , and locks his h an d s u n d e r the chest (fig. 159).
3. Inside kic k
A fte r the attacking w restler tries to tackle on e of his o p p o n e n ts legs, the defensive
w restler grips him u n d e r th e arm s and m oves to th e side (hip to hip). H e bend s forward
an d to the left, lifting his o p p o n e n ts left leg with his right leg an d , with his arm s, pulls
forw ard to w ard the left (fig. 162). D urin g th e second p hase o f th e throw , the defensive
w restler lifts his o p p o n e n t com pletely off the g ro u nd and throws him to th e m a t on his
back.
4. O utside kick
T h e defensive w restler co u n te ratta ck s the leg tackle by o v erho o k ing his o p p o
n e n ts right arm a nd locking his hands to g e th e r u n d e r the arm pit (fig. 163). T h en , he
straightens up an d lifts his o p p o n e n t with his arm s while pulling his cap tu re d leg back
to w ard himself. H e presses h a rd o n his o p p o n e n ts controlled a rm and h ead , and.
leaning to the left, thrusts his right leg forw ard a nd does an outside kick against the
thigh. Ju st before falling to th e m at, th e w restler releases his control an d tries to assume
th e best position fo r blocking his o p p o n e n t o n the back.
5. A r m control a n d sem i-souple
D u ring a p e n e tra tio n , the defensive w restler o v erh o o k s his o p p o n e n ts right arm
(fig. 164). Giving this arm a h a rd je rk u p w a rd , he crouches b ack w ard , while moving his
right leg to the side to serve as a pivot. R otatin g to the right, he brings his o p p o n e n t to
th e ground.
6. H ead a n d arm
T h e co un teratta ck in g w restler d efen d s him self against a leg attack by pressing
dow n on his o p p o n e n ts h e a d with his left arm and u n d e rh o o k in g with his right arm , so
*j
Figure 162
Figure 166
th a t b o th arm s control the h ead a n d arm p it like a lever. T h e defensive w restler moves
slightly to th e left o f his o p p o n e n t an d, w ithout going com pletely b ehin d , tries to roll
him forw ard by pushing h ard on his h e ad (fig. 165). If he is unsuccessful, he tries to take
ad v an tag e o f his o p p o n e n ts n atural reaction which consists of raising the h ead and
straightening up. Quickly escaping from the control, the defensive w restler lunges fo r
w ard on his left leg an d shoves his o p p o n e n t b a c k w a rd , using his left arm to snap the
h e ad to the left an d back. T h e n he pivots on his right k n ee to bring his o p p o n e n t to the
m a t, and lies face dow n on him.
T h e above exam ples rep rese n t only a few o f th e possible co u n tera ttack s which may
be used against leg tackles.
VI. Throws Using Multiple Controls: Legs, Arms, Trunk and Head
T h e holds in this category req u ire a leg control co m bined with an auxiliary control
o f a n o th e r p art o f the body.
Figure 167
Figure 168
2. H ead control a nd ankle p ic k u p
T h e offensive w restler applies a h ead control and pulls d o w n w a rd (fig. 167). If the
defensive w restlers opposite leg is forw ard, th e offensive w restler swiftly grabs it from
the outside by th e calf o r ankle. By giving a h a rd shove with his right fo rearm an d pul
ling on th e leg, he flattens his o p p o n e n t on his back.
C o u n t e r a t t a c k : Snap the left elbow u p w ard , an d p en e trate .
C o u n t e r : Offset the effect o f th e h e ad control by simply lowering the h e ad and
stepping backw ard with the th r e a te n e d leg.
Figure 169
Figure 170
crosses his right arm u n d e r his o p p o n e n ts chest and blocks the low er right thigh from
the outside (fig. 169). A t the sam e tim e, the attacking w restler shifts slightly to the side
an d pushes against his o p p o n e n ts h e ad with his right sh o u ld e r, forcing him to pancake.
C o u n t e r a t t a c k : T h e defensive w restler tightly grips his o p p o n e n ts right
arm and jerk s it to th e left. A fte r having flatten ed him o u t, the defensive w restler spins
behind.
C o u n t e r : T he defensive w restler blocks his o p p o n e n ts right a rm an d straigh
tens up.
5. D u c k under, leg attack, a nd fa r shoulder control
T h e attacking w restler controls his o p p o n e n ts left arm with his right arm . W ith his
left arm he jerk s th e elbow up, while crouching dow n on his left knee. H e m oves his left
leg slightly to the side an d rolls his o p p o n e n t with his knee on the g ro u nd . T h e elbow lift
is accom pagnied by a forw ard dive with the h e a d an d tru nk . T h e right arm d o e sn t
release the sh o u ld er control, an d the left arm m aintains a rear crotch.
C o u n t e r a t t a c k : As th e offensive w restler is crouching, the defensive wres
tler can secure a front headlock ( h a lte r).
C o u n t e r : Low stance with right arm lo w ered to the front.
Figure 172
Firemans series (windmills )
1. Fireman's carry
T he attacking w restler controls o ne o f his o p p o n e n ts arm s and takes advanta ge of
his forw ard offensive m ov em en ts. D ucking quickly u n d e r the controlled arm , he kneels
dow n with the back leg (fig. 172). A t the sam e tim e, he applies an inside crotch with the
o th e r arm and executes a side elbow roll in the direction of his o p p o n e n ts m o v em en t.
T he force of the a rm drag and the pushing effort of the foot on the m a t should bo th go in
the sam e direction.
Figure 175
3. F irem ans carry (variation on the other knee)
This hold follows the p ro c ed u re s previously described, except that the offensive
w restler kneels on his inside leg with the outside leg bent.
4. F irem ans carry a n d leg block
A fter dragging the right a rm , the offensive w restler slides u n d e r his o p p o n e n t wit
h ou t kneeling (fig. 174). T h e throw is e xecu ted to the left. T h e m o m e n t o f rotation is
c re ated by the arm drag to the left and d ow nw ard.
Figure 176
Figure 177
Figure 178
Figure 179
5. D u ck under and rear takedow n
T h e starting phase for this hold is identical to those previously described. T h e dif
ference lies in the leg position and the direction o f the applied force. T h e tight leg and
arm controls allow the w restlers to im p art his thrust to his o p p o n e n ts body (fig. 175).
Since this is not a throw , but a rear ta k ed o w n , the o p p o n e n t simply collapses to th e side.
Figure 182
Figure 183
W h en his right leg is tackled, the defensive w restler shifts his weight to this leg and
straightens up while pulling his o p p o n e n ts left arm up (fig. 180). With a rapid m o v e
m e n t, he places his left leg next to his o p p o n e n ts right k n ee an d executes a w hip-ov er to
the left.
VII. Go Behinds
A lth o u g h go behinds them selves d o not score points, they c reate favorable co n d i
tions for executing front and re a r take d o w n s o r throws.
1. A r m drag a n d go behind
This hold is very similar to a front tak ed o w n using leg tackles. A fte r having tackled
the o p p o n e n ts right thigh from the outside, the offensive w restler lifts it and , pushing
sidew ard, flattens his o p p o n e n t on the m at (fig. 182).
Figure 184
Figure 185
Figure 186
\
Figure 187
2. D u c k under an d go behind
T h e offensive w restler c rouches a n d kneels on his back leg. T h e n he straightens up
and arches his back, thrusting his body b ack w ard against his o p p o n e n ts left arm pit.
This m o v e m e n t forces his o p p o n e n t off balance to the front. T h e waist hold secured
with th e left arm helps the offensive w restler both pull his o p p o n e n t an d spin behind.
Rear
R ear
Rear
R ear
Rear
R ear
R ear
waistlock
waistlock
waistlock
waistlock
waistlock
waistlock
waistlock
and
an d
a nd
an d
and
an d
an d
2. Standing switch
T h e defensive w restler (held in a re a r waistlock) grips his o p p o n e n ts right arm just
above the wrist with his own right a rm an d escapes from the control. T h e n he reaches
quickly over his o p p o n e n ts right arm to get hold o f th e right thigh from the inside (fig.
192). A t the sam e tim e, he pivots (ab o u t 90) on his right heel. W ith o ut releasing the
arm c ontrol, he lifts his o p p o n e n ts thigh and stretches his own right leg forw ard in o rd e r
to tu rn his o p p o n e n t o ve r to th e right.
C o u n t e r a t t a c k : W h en th e defensive w restler reach es o v e r with his right
a rm , the offensive w restler lifts him u p and executes a souple with a h o o k o r a sweep.
C o u n t e r : Pull the th r e a te n e d leg back an d secure a tight waistlock.
3. Outside kick
T h e defensive w restler holds the o p p o n e n ts right arm with his left arm and secures
a headlock with his right arm (fig. 193). M aintaining tight control, he plants his right leg
firmly against the o p p o n e n ts thigh from the outside. In o rd e r to accomplish an efficient
throw , he brings his weight slightly forw ard and kicks his o p p o n e n ts right leg upw ard.
T h e w restler is throw n to the right a n d forward.
C o u n t e r a t t a c k : C rou ch dow n, th en flatten out the o p p o n e n t o r apply a leg
b a r from the back.
C o u n t e r : A ssu m e a low er stance and spread o u t the legs.
Figure 188
C o u n t e r a t t a c k : T h e co u n te ra ttac k in g w restler has to secure a tight waistlock on his o p p o n e n t and execute a souple by arching b ackw ard and thrusting his left
(grap ev in ed ) leg upw ard.
C o u n t e r : R elease th e hold and step backw ard with the target leg.
X. Leg Blocks
T o do leg blocks, the offensive w restler places his leg across th at o f his o p p o n e n t,
from the outside o r inside, and throw s him by m aking him lose his balance (the p ro je c
tion o f his C G falls outside the base o f support).
Figure 196
Figure 198
Figure 199
Figure 200
Figure 201
sivc w restler shoots his lower leg b etw een his o p p o n e n ts thigh and applies an inside
h oo k while controlling the arm o r controlling the sh o u ld e r and head.
C o u n t e r : A ssum e a low stance and push the o p p o n e n t's chin while ho pping to
stay on balance.
Figure 202
Figure 203
2. Shou ld er throw an d outside kick
T h e attacking w restler grips his o p p o n e n ts right arm just above the elbow and pi
vots 180 to step deeply in fron t of him , u n d e rh o o k in g this arm at the shoulder. A t the
sam e tim e, he gives a pow erful outside kick on his o p p o n e n ts right calf (fig. 199).
C o u n t e r a t t a c k : A fter having ste p p ed to the side, the defensive w restler can
push his o p p o n e n t back w ard s by using his left leg to block on e or b oth legs from behind
the knees.
C o u n t e r : A ssu m e a low stance and use the arm to push against the offensive
w re stlers back while moving in the direction o f the side throw.
Figure 207
starts falling backw ard. W ith his left leg, he blocks his o p p o n e n ts right leg an d uses his
arm s to tu rn him o v er to th e left. H e th en holds him on his back (fig. 205).
A similar leg block is illustrated in fig. 206. In this case, the offensive w restler
holds his o p p o n e n t even closer a nd blocks the left leg to m ak e him fall b ack w ard to the
left.
C o u n t e r a t t a c k s : F ro m the starting position, the defensive w restler can
co u n te ra tta c k with the sam e hold (u n d er-o v er), o r with a simple u n d e ra rm ; a h o ok with
an u n d e ra rm o r ov e ra rm ; a souple.
T he defensive w restler can also push in the sam e direction as the th ro w in o rd e r to
block the offensive w restler on the back.
C o u n t e r : A ssum e a low stance, escape from control and step in the direction of
the throw.
XI. Hooks
This refers to holds which accomplish tak ed o w n s o r throws by h o oking a o p p o
n e n ts leg with the fo o t, the low er leg o r a com binatio n o f both in conju n ctio n with va
rious arm controls.
I. O utside h o o k
T h e offensive w restler controls his o p p o n e n t by the u p p e r arm s an d, with the left
leg, does an outside h o o k on the heel o f the forw ard left leg (fig. 207). H e pulls the h o o
ked leg up w ard to the right an d , with his arm s, ro tates his o p p o n e n t forward an d to the
left until he falls on his back o r in a bridge position.
C o u n t e r a t t a c k : O utside ho o k executed to the right. T h e defensive w restler
Figure 208
raises his leg ju st w hen his o p p o n e n t is ho oking it. H e th ere b y upsets his o p p o n e n ts b a
lance an d can execute a tak ed o w n to the left (fig. 208).
C o u n t e r : Pull th e atta ck e d leg backw ard.
Figure 210
Figure 211
W h en the offensive w restler places his leg b etw een his o p p o n e n ts legs, the d e fe n
sive w restler catches it u n d e r the k n ee from the outside an d lifts it up. T h en he executes
a b ack w ard th ro w (fig. 212).
W h e n th e leg is g rap ev in ed , th e defensive w restler pulls it b ack w ard and driving
with his sup p o rtin g leg, he brings his o p p o n e n t dow n o n his hip. With his right arm , he
has to ca p tu re his o p p o n e n ts left leg b eh in d the k n ee and pull it to w ard himself. A fter
th e fall, he slips his a rm u n d e r th e k n ee a n d pulls until his o p p o n e n t is on his back or in a
bridge position (fig. 213).
Figure 212
Figure 213
Figure 214
Figure 215
\ R+ R'
F,//F,
Figure 217
mm
Figure 2 IS
5. Inside h o o k a nd arm drag
T h e wrestlers are in identical stagger stances - right feet forw ard. T h e offensive
w restler fakes an arm drag on his o p p o n e n ts right arm o r else he fakes a control as if he
were going to execute an a rm roll. A t th e sam e time, he quickly advances his right leg to
h oo k his o p p o n e n ts right leg from the inside, an d , with a h ard push fo rw ard , he throws
his o p p o n e n t dow n on his back (fig. 214).
This hold can also be set up by faking a h e a d drag (fig. 215). T h e defensive w restler
reacts by pulling b ac k w ard , thus moving th e p rojection of his C G close to th e r e a r b o r
d e r o f his base o f su p p ort an d m aking it easier for the offensive w restler to push him
dow n with his chest, sh o u ld er o r arm . T h e biom echanical diagram for this re a r t a k e
dow n is illustrated in fig. 216. T h e driving force (R ) o f th e left leg is the resultant of the
su p po rt reaction to body weight and the pushing force o f the foot ( R a an d R b). T h e
sh o u ld er th rust is e n h an c ed by the m uscular effort, body weight (W ) an d the o p p o n e n ts
b ackw ard m o v em e n t ( R 2). A t th e sam e time, the pulling force (F 2) o f the h o oking leg
acts in the opposite direction to w ork to w ard unbalancing the o p p o n e n t. As a result, the
p rojection o f the C G m oves b ackw ard to fall outside the base o f su pport.
A variation o f this hold is a re a r tak ed o w n using only a front body lock.
T h e offensive w restler fakes an inside trip on his o p p o n e n ts left leg using an o ve
rarm control. T aking ad v an ta ge o f his o p p o n e n ts reaction, he uses the sam e leg to secu
re an inside h o ok on the o th e r leg and shoves him b ack w ard (fig. 217).
C o u n t e r a t t a c k s : T h e defensive w restler lets him self fall on his right leg,
pulls his o p p o n e n ts left arm an pivoting to the right, grabs his o p p o n e n ts thigh and
brings him dow n. F rom this position, he can easily execute an Olympic lift ( tch e rek ").
C o u n t e r : A ssum e a low strance an d escape from controls.
Figure 219
6. Inside h o o k an d reverse chicken wing
T h e offensive w restler sets u p th e hold by assuming a high stance an d o penin g his
defense (fig. 218). H e baits his o p p o n e n t by leaving his left leg forw ard, allowing him to
snatch it up. A t this m o m e n t h e swiftly secures a reverse chicken wing on the left arm .
Pulling th e a rm to w a rd him self an d u p w a rd , h e tak es ad v an tag e o f his o p p o n e n ts b a ck
w ard reaction a n d , h oo k in g th e left leg fro m th e inside, h e pushes him b ac k w a rd and
dow n with his chest.
C o u n t e r a t t a c k s : F ro n t or re a r ta k e d o w n s with leg tackles.
XII. Sweeps
T h e co m m o n fea tu re o f these holds is th e way in which th e leg is used to attack.
Sweeps are executed by th e foot on the o p p o n e n ts foot o r low er leg. T h e re are a wide
variety of leg and arm controls.
T h re e classes o f sw eeps m ay b e distinguished according to th eir p oin t o f contact:
fro n t, side, an d back.
1. Side sweep a n d over-under
W hile controlling th e arm an d th e tr u n k , th e offensive w restler waits for his o p p o
n e n t to advance a leg. H e fakes a forw ard push as if he w ere going to execute a re a r ta
k edow n. T ak in g ad v an tag e o f his o p p o n e n ts reaction , he pulls him to w ard him self and
sw eeps th e right leg with his left leg (fig. 219).
T h e offensive w restler leans b ack , loads his o p p o n e n t an d ro tates to th e left, c o n
trolling the throw by his firm grip a nd th e blocking action o f th e attacking leg. T h en ,
thrusting him self b ack w ard with his right leg an d pivoting to th e left, he carries his o p
p o n e n t with him to th e g ro u n d , w h ere he blocks him o n the back with his chest.
C o u n t e r a t t a c k s : M ove th e targ et leg a nd block.
C o u n t e r : A ssu m e a low stance an d pull th e leg back.
2. F ront sweep with ov erh o o k
T h e offensive w restler o v erh o o k s his o p p o n e n ts right arm an d secures a headlock.
A fter having pulled his o p p o n e n t tow ard himself, h e sweeps the right leg up w a rd to the
right. A t the sam e tim e, pushing his o p p o n e n t up w ard an d back, he blocks th e body
with his left leg an d .lifts him off the m at. H e m aintains his o p p o n e n t on his back b e a r
ing dow n with his chest (fig. 220).
C o u n t e r a t t a c k s a n d c o u n t e r s : T h e sam e as for the previous hold.
Figure 221
Figure 220
Figure 222
3. S h o rt side sweep
T h e offensive w restler controls his o p p o n e n t by the shoulders, keeping his eye out
for th e m o m e n t w hen he advances his leg. H e must be ready to sw eep his o p p o n e n ts
left leg with his right leg b efore he has shifted his weight o n to this leg (fig. 221). A s he
executes th e sw eep, th e offensive w restler pulls his o p p o n e n t u pw ard an d to w ard h im
self, ro tatin g him to th e right until he falls on his back.
C o u n t e r a t t a c k s a n d c o u n t e r s : Sam e as above.
17.3 THE TECHNIQUES OF FREESTYLE GROUND WRESTLING
I. Turnovers using leg, arm and head controls
1. O lym p ic lift a n d cross face
T h e to p w restler, kneeling to the right o f this o p p o n e n t, c ap tu res the far arm n ear
th e sh o u ld e r with his right a rm , and secures a re a r crotch on the n e a r leg with his left
a rm (fig. 222).
Pushing with his legs, h e drives his o p p o n e n t forw ard with his chest pressing on his
tru nk . A t th e sam e tim e, he pulls the c a p tu re d arm an d lifts the thigh u p w a rd an d fo r
w ard until he tu rn s his o p p o n e n t o ve r on his back.
C o u n t e r a t t a c k : A fte r a c o u n te r, the defensive w restler can catch his o p p o
n e n ts right foot an d pull it to th e left. T his will p a n ca k e th e top w restler on his back.
C o u n t e r : T h e defensive w restler should flatten o u t a n d th ro w his far arm and
leg o u t to th e side to brace himself.
5. A n k le lock
T h e offensive wrestler, kneeling o n the right knee to the side o f his o p p o n e n t, ca p
tures the left ankle from the outside with his left h an d (fig. 227). Pulling on the leg, he
traps it u n d e r his left arm p it, while using his right arm to cross the left ankle o v er the
right, at which point he links his hands to g eth er. T h e n , he raises him self to his right
k n e e, stands u p , an d , m aintaining the ankle lock, rocks his o p p o n e n t on his h e ad back
an d forth from sh ou ld er to shoulder.
A n o th e r effective variation o f th e an k le lock can be secured from th e sam e starting
position: the to p wrestler, after having tr a p p e d th e far leg b etw een his arm pit and his
right k n ee, grabs th e o p p o n e n ts left ankle from b ehin d with his right hand an d pulls it
up w ard , turning his o p p o n e n t on his back. T h e right arm slides along the outside of the
right thigh an d catches the o th e r from behind (fig. 228).
C o u n t e r a t t a c k s : T h e defensive w restler can execute a n e a r heel pick-up.
C o u n t e r : A ssum e re f e re e s position and sit back on the heels.
6. O lym p ic lift and h eadlock (fig. 229)
C o u n t e r a t t a c k : T he b o tto m w restler grasps the o p p o n e n ts right arm above
the wirst with his left h an d, raises him self on his k nees and executes a right arm roll.
7. Cradle ( w ra pp in g)
T h e offensive w restler starts in kneeling position on his o p p o n e n ts left side. H e
shoots the right arm b etw een the thighs from b e h in d , an d secures a headlock with his
left arm (fig. 230), tightening up until he can grip b oth hand s to g e th e r u n d e r his o p p o
n e n ts chest. H e sits dow n on his left thigh a n d, pressing on the h ead while rotating to
the left, m ak es his o p p o n e n t do a front roll.
tWBK
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Figure 232
p o n e n ts arm p it to get b e tte r leverage. A fte r he has pried o ut the arm , w ithout letting
up o n the sh o u ld e r, he spins in fro n t o f th e b o tto m w restler an d plants his right knee
against th e left side o f the h ead. H e turn s his o p p o n e n t o v er mainly by the reverse chi
cken wing, pulling forw ard an d to the side. T h e k n ee pressure against the h ead, prevents
th e b o tto m w restler from getting u p a nd serves as a pivot point for the tu rno v er.
C o u n t e r a t t a c k : A ssu m e a h igher r e f e re e s position, turn to face th e o p p o
n e n t, an d execute any hold involving single o r d ou b le leg controls.
C o u n t e r : T h e b o tto m w restler should try to raise him self fro m a p ro n e position
to a high re f e re e s position.
STARTING POSITION
REALISATION
Figure 233
Figure 235
Figure 236
Figure 237
Figure 238
Figure 241
leg as high as possible, and releasing the foot control, inserts his right arm b etw een the
thighs a n d gets a grip u n d e rn e a th his o p p o n e n ts right thigh (fig. 237). T h e n , he kneels
o n his left leg an d presses on his o p p o n e n ts h e a d with his left arm .
C o u n t e r s a n d c o u n t e r a t t a c k s : Sam e as for the inside s a r m a (Turk
ride).
3. Rear crotch a nd near arm (fig. 238)
Counterattacks
a n d c o u n t e r s : Sam e as above.
Side turnover
T h e w restler usually executes th e tu rn o v er by pushing forw ard to the right with the
left leg, and extending an d swinging b ack w ard the o th e r leg, while sweeping the o p p o
n e n ts left arm .
A fte r the side tu rn o v e r, several holds m ay be selected:
3. L eg ride an d O ly m p ic lift
W ith o u t releasing his leg control, and k eeping his hips in contact with the m at, the
offensive w restler b ears his weight dow n on his o p p o n e n ts tru n k (fig. 242). H e sits up
and executes an O lympic lift on th e left thigh. T h e n h e rem oves his right leg in o r d e r to
use it to brace him self during th e final effort of m aking his o p p o n e n t do a front roll.
Figure 242
Figure 243
Figure 244
4. L eg ride a n d reverse chicken wing
T h e offensive w restler pulls on his o p p o n e n ts c a p tu re d arm , falls to his right side
and m aintains the s a r m a (leg ride) until he has pulled this arm b eh in d his h ead. P res
sing the arm d o w n w a rd , he can pin his o p p o n e n t (fig. 243).
5. L e g ride a n d fa r leg h o o k
T h e offensive w restler has b ro u g h t his o p p o n e n t dow n on the side (fig. 244). K e e
ping his hips on the m at, he rem oves his left leg and ho o k s his foot behind the k n ee on
th e far leg. T h e n he stretches his body back an d gives a h a rd kick forw ard with his co n
trolling leg. This hold may be executed with the additional help of arm controls (fig.
245).
F ro m the leg ride position, the offensive w restler can switch to o th e r holds, such
as: leg scissors, valtchi k a p a n e (half Nelson a n d leg scissors), and the tc h e r e k
(O lym pic lift) a with most o f th eir variations.
C o u n te ra tta c k s against the s a r m a (leg ride): W h e n the offensive w restler tries to
g rapevine, the defensive w restler blocks the leg with his arm , grabs it and lifts it (fig.
Figure 245
Figure 247
246). With the right arm , he o v erh o o ks his o p p o n e n ts right arm , after which b o th w res
tlers fall to the right.
W h en the offensive w restler tries to grapevine, th e bo tto m w restler grabs th e heel
with the opposite h an d a n d, giving it a hard pull while pushing backw ard and to the side
with his tru n k , he may obtain a fall.
If the o p p o n e n t secures an arm control on the sh o ulder (o r on the side), the b o t
to m w restler co un terattack s with a sh o ulder throw or an arm roll. In b o th cases, the b o t
tom w restler must try, with a sharp backw ard kick, to escape from the grapevine while
counterattacking.
C o u nters against th e s a r m a (leg. ride): B efore the offensive w restler grapevines,
the bottom wrestler blocks the thigh with his arm. If the offensive wrestler has succeeded
Figure 248
Figure 249
in grapevining, the b o tto m w restler must give a violent kick b ack w ard to escape from
the control. T o c o u n te r the side tu rn o v er, the b o tto m w restler should create a m ore sta
ble position by e xtending his limbs to the far side. If the w restler has been tu rn ed on his
side, he must k eep his arm against the body so th at he can co u n te r his o p p o n e n ts head
control by a h a rd up w ard thrust.
IV. Scissors
Scissors and leg rides are similar in structure except th at the role o f the legs are in
versed: w hen executing a scissors hold, the leg used to grapevine during leg rides b e c o
mes passive (the su p p o rt leg) and the o th e r leg does the hooking.
1. Scissors
T h e to p w restler is to th e right o f his o p p o n e n t; he straddles the right leg, catches it
by th e ankle an d straightens up slightly lifting his k nees off the m at (fig. 247). H e conti
nues to lift th e leg with his left arm until he can ho o k his left leg aro u n d it, locking his
left foot on his ow n right ankle. H e starts the tu rn o v e r by letting go o f th e ankle with his
h a n d ; then pushing on his right leg to dive forw ard an d pulling him self forw ard with his
left arm , he applies pressure on the b o tto m w re stle rs right arm o r h ead with his right
arm . All these forces are o rie n te d tow ard the o p p o n e n ts left shoulder. Stretching his
h o oking legs back allows the to p w restler to b e a r dow n on his o p p o n e n ts back and pul
ling the h ead to w ard him self allows him to obtain a fall.
T h e scissors can also be ex ecu ted from the p ro n e position (fig. 248).
2. B o d y scissors
T h e offensive w restler is positioned to th e right o f his o p p o n e n t - the position from
which it is possible to begin attacking with a s a r m a (leg ride) o r a scissors (fig. 249).
A s his o p p o n e n t is trying to get u p , th e offensive w restler jerks th e right arm upw ard.
Figure 252
while crossing his left leg ov e r th e waist. H e th en pivots to the left aro u n d his longitudi
nal axis an d presses his right leg against the b o tto m w restlers chest.
C o u n t e r a t t a c k s : T h e b o tto m w restler grips his o p p o n e n ts right heel and
kicks away the left leg. It is also possible to use m ost o f th e c o un te ra tta ck s associated
with sarm a s (leg rides).
C o u n t e r s : A ssum e a high re fe re e s position by sitting back on the heels. E sc a
pe from the leg control an d bring the leg forward.
Figure 253
n e n ts right arm pit to grip his own left h a n d , secures a headlock from the outside by
pressing his left fo rea rm against th e h ead d ow n w ard an d to the side (H a lf Nelson: fig.
250).
A fte r having forced his o p p o n e n ts h ead do w n, an d w ithout decreasing his arm
p ressure, the offensive w restler crosses his right leg over his o p p o n e n t and catches it u n
d e r th e right hip, moving it dow n u n d e r th e thigh. A t the sam e tim e, he drives his right
arm m o re deeply u n d e r th e arm pit. H e th en releases the left arm and uses it as a su p
port.
S ec o n d variation
A fte r faking a leg ride ( s a r m a ) on th e right, the b o tto m w restler braces himself
on his right arm (fig. 251). T h e offensive w restler im m ediately shoots his left arm over
his o p p o n e n ts right sh o u ld er an d grips th e forearm from u n d e rn e a th . W ith his right
arm he grips the sam e arm at the b en d from b eh in d , close to th e o th e r control. Swit
ching to a half N elson, he uses b o th arm s to force his o p p o n e n ts arm forw ard and
b rea k s him dow n. A t the sam e tim e, the offensive w restler stretches o ut on his o p p o
n en t to apply full body weight, reaches b eh in d the h ea d with his right arm , and uses this
leverage to tu rn him o ve r with the help o f his legs.
T hird variation
T h e to p w restler, kneeling b ehin d his o p p o n e n t, fakes a left gut w rench. H e pulls
th e torso with his right arm an d presses with his left arm until the b o tto m w restler
b rea k s dow n o n his side (fig. 252). T h e n he releases his control as if he h ad given u p the
attack, and just w hen his o p p o n en t recovers re fe re e s position, he im mediately hooks his
right leg aro u n d the corresp on d in g thigh an d secures a half Nelson.
Figure 254
Figure 255
Figure 258
VI. Tcherek (Olympic lift)
F ro m s a r m a (leg ride) position, th e offensive w restler can release the grapevine
to switch to a tc h e r e k (O lym pic lift) (fig. 254).
T h e to p w restler, standing to the right o f his o p p o n e n t, pulls th e b o tto m w restlers
hips to w ard him self an d joins b o th hand s u n d e r the groin to secure a reverse hold on the
far thigh. T h e n he lifts his o p p o n e n t tow ard him self, stepping u n d e r him with his right
leg and shifting his weight o n to it (fig. 255). B o th legs are positioned to en sure a large
base of s u p p o rt, an d all the muscles com e into play to execute th e throw . Since his arm s
a re his only m ea n s of s u p p o rt, th e o p p o n e n t c a n t co u n te ra tta c k by catching the offensi
ve w restlers leg. If he w ere to b en d an arm , he w ould obviously d rop . A fter th e attac
king w restler has straig h ten ed u p, he executes the thro w by shoving his o p p o n e n t u p
w ard with his sto m ach , an d thrusting him self backw ard. T h e final m a n e u v e r is m ade by
rolling his o p p o n e n t forw ard with his arms.
T h e tc h e r e k (O lym pic lift) has m any variations. In addition to th e one described
ab o ve, th e O lym pic lift can be c o m b in ed with an ankle lock on e ith er leg (fig. 256). T h e
se throw s an d turn o vers can be ex ecuted from b o th the w restlers stance o r th e re f e re e s
position.
In so m e cases, to co u n te r o r c o u n te ratta ck , th e b o tto m w restler grabs his o p p o
n e n ts forw ard leg and pulls it tow ard him self (fig. 257). In spite o f this, the offensive
w restler can execute the hold by doing an extrem ely high kick with his controlled leg, in
th e direction of th e pull and tow ard his left shoulder. Pivoting on his supporting leg, he
falls face dow n to th e mat.
It is possible to switch to m any o th e r holds from th e O lympic lift ( tc h e re k ) c o n
trols.
C o u n t e r a t t a c k s : D uring the throw , the b o tto m w restler shoots his left leg
betw e en his o p p o n e n ts legs and grasps the left heel with his right h an d (fig. 258). P ul
ling on this leg, while doing a leg trip on the o th e r leg b eh ind the k n ee , he can bring his
o p p o n e n t dow n on his back.
Figure 259
Figure 260
Figure 261
Figure 262
C o u n t e r s : T h e b o tto m w restler prevents his o p p o n e n t from securing a grip u n
d er his groin. In o rd e r to do so, he kneels on his right leg an d squeezes his thighs tightly
together. If the top w restler succeeds in securing the grip, the dow n w restler must thrust
his n e a r leg b etw een his o p p o n e n ts legs.
Figure 263
Figure 265
Figure 266
Figure 267
VII.
with his co rresp o n din g h an d , and grapevining the opposite leg, rolls his o p p o n e n t to the
right over on his back, keeping a tight control.
2. The switch
T o execute this hold, the bo tto m w restler places his legs to th e right of his o p p o
n en t and spins suddenly to th e right, while gripping the top w restlers thigh with his right
a rm (fig. 265). Pushing on his left a rm , the b o tto m w restler pivots on his b uttocks with
the help of his right arm control.
4. Sit-out
This reversal is m ost easily d o n e by sitting, while escaping from the o p p o n e n ts
waistlock (fig. 267). T h e w restler presses his h ea d against his o p p o n e n ts right shoulder
which acts as a pivot p o int fo r tu rn in g to the right.
18.
GRECO-ROMAN WRESTLING
Takedowns
1. T a kedo w n by arm drag
T o execute this tak ed o w n , th e offensive m ust step forw ard to b race himself. F o r
exam ple, if he w ants to tak ed o w n his o p p o n e n t by pulling his right arm , th e attacking
w restler grabs it at th e wrist with his left h an d and just above th e elbow with his right
h an d (fig. 268). H e steps forw ard with his right leg. Pulling forcefully on the c ap tu red
arm to the right and dow n (obliquely in relation to the m a t), the offensive w restler
brings his o p p o n e n t dow n to the mat.
C o u n t e r a t t a c k : A rm drag takedow n.
C o u n t e r : Block the arm control.
4. D u c k under a n d takedow n
B o th wrestlers stand facing each o ther. T h e offensive w restler je rk s his o p p o n e n ts
elbow up with on e a rm while using his o th e r arm to d rag the defensive w restlers head
dow n w ard (fig. 271).
Figure 268
Figure 269
Figure 270
Swiftly advancing the left leg tow ard the controlled arm , the attacking w restler
ducks u n d e r the arm while continuing to d rag his o p p o n e n ts h ead dow nw ard.
Figure 271
Figure 272
Figure 273
Figure 276
Figure 277
o v er the hips, they can be classified into tw o groups: throws o v er the sh ou ld er and
throws over the hips
Throws over the shoulder
1. Sh o u ld er throw
T h e offensive wrestler, in a stagger stance with the right foot forw ard, grips the
o p p o n e n ts left arm in front of th e elbow (fig. 278).
Pivoting a ro u n d on th e ball o f th e right foot, he thrusts his hips u n d e r his o p p o
n en t, and loads him com pletely o n his back. D u rin g this m o v e m e n t, th e left leg is sligh
tly b e n t, and at th e en d , the right leg moves back next to th e left (fig. 278). H e continues
th e m o v em e n t, straightens out the legs, an d by pulling o n th e controlled arm , throws his
o p p o n e n t to th e m a t directly in front o f him.
C o u n t e r a t t a c k : O v e ra rm bodylock.
C o u n t e r : A ssu m e a higher stance and block th e hip with the arm . T a k e a step
in th e direction o f the m o v em en t.
1. H ea d a nd arm
This is considered the basic th ro w in this category. T o succeed, it is im p o rtan t to
force the o p p o n e n t to low er his stance. T h e offensive w restler traps his o p p o n e n ts left
arm u n d e r his right arm p it, an d locks the h ead with his left arm (fig. 280).
Pivoting on the ball o f th e forw ard foot, th e attacking w restler p e n e tra te s his hips
u n d e r his o p p o n e n t. H is h ead leads the throw by snapping b ackw ard to the right with
legs to g eth er an d slightly b en t. H e th en straightens up, and pulling on the arm and
h ead, throws his o p p o n e n t forw ard to the right with a wide turning m o v em e n t. A fte r
the throw , he m aintains the h ead and arm control, spreads o u t his legs an d holds his
o p p o n e n t in a d a n g er position or secures a fall.
C o u n t e r a t t a c k : C o u n tera tta ck by spinning to the front in th e direction of
the m ov e m e n t (waltz step).
C o u n t e r s : C ro u ch , block the hips with the h and. T a k e a step in the direction of
the m ovem ent.
2. H ead a n d underarm
T h e offensive w restler controls the sh o u ld er and h ead o f his o p p o n e n t, while trying
to push the controlled a rm u pw ard. Pivoting is easier w hen the defensive w restler is
trying to escape fron th e control. T h e final action is the sam e as for the basic version
(fig. 281).
3. H ip roll
A tight close waistlock is im perative w hen executing this hold (fig. 282).
C o u n t e r a t t a c k : F ro n t o v e ra rm bodylock o r o v e r-u n d e r souple.
C o u n t e r s : A ssu m e a higher stance and block the hips. Block th e tru n k with the
arm .
4. H ip roll an d overarm
This is a good hold for tall wrestlers. T h e offensive w restler secures an o v erarm on
his o p p o n e n ts opposite arm (high, to w ard th e shoulder) and advances the c o rre sp o n
ding leg. Pivoting on this foot he swiftly p e n etrate s his hips u n d e r his o p p o n e n t. His free
arm m ay eith er catch his o p p o n e n ts o th e r arm or lock up with his own h and securing
th e o v e ra rm control. A s before, the th ro w is ex ecu ted by straightening o u t b o th legs and
lifting th e o p p o n e n t with the hips (fig. 283).
Figure 283
7. H ip roll a n d fr o n t headlock
T h e offensive w restler sets u p his o p p o n e n t by trying to execute a front headlock
tak ed o w n a n d takes advanta ge of the defensive w restlers reactions: trying to straighten
u p (fig. 286 a). Pivoting to p e n e tr a te his hips u n d e r the o p p o n e n t, while thrusting
upw ard, the offensive w restler executes the throw.
Souples
Souples are a m o n g th e m ost effective an d beautiful throw s in G re c o -R o m a n style
wrestling. T h ey are techn iq u es by which th e offensive w restler secures a control and
throws his o p p o n e n t by arching backw ard to a bridge position, while thrusting u p with
the hips and stomach.
1. O verarm b o d y lock
T h e offensive w restler secures an o v e ra rm bodylock, trapping his o p p o n e n ts left
arm above the elbow (fig. 287). A t th e sam e time, he advances his right leg b etw een his
o p p o n e n ts legs placing it next to the right leg. H e hugs his o p p o n e n t tightly. Right after
th at, he brings his left leg up to the right o n e. His legs are slightly b ent and his head is
th ro w n b ackw ard. Driving forcefully u p w ard an d back by straightening his legs, and
lifting his o p p o n e n t while arching b ack w a rd , he carries his o p p o n e n t ov e r him and
backw ard. Just b efore o r up o n contact with the m at, th e offensive w restler pivots in the
direction o f the tr a p p e d arm an d ends up chest dow n on to p o f his o p p o n e n t. This hold
can also be ex ecu ted with an u n d e r-o v e r control.
C o u n t e r a t t a c k s : F ro n t arm roll, if the attacking w restler has secured an
u n d e ra rm bodylock.
O v e ra rm bodylock.
O v e r-u n d e r an d souple.
Blocking.
C o u n t e r s : S quat and shift bodyw eight backw ard. Push against the chest to es
cape from control.
2. Side souple
A good o p p o rtu n ity to execute this hold is c reated w hen the o p p o n e n t tries an arm
d ra g tak e d o w n (fig. 288).
It can be d o n e as an o v erarm bodylock from the side.
C o u n t e r a t t a c k s : S h ou ld er throw.
A rm roll.
C o u n t e r s : Crouch.
E scap e from th e control.
Shift th e body weigh to the side.
5. "Polish b o d y lo c k a nd souple
T h e wrestlers begin in opposite stances. T h e offensive w restler grabs his o p p o
n e n ts opposite arm . Bringing his back leg up next to his forw ard leg, he locks his o p p o
n en t u n d e r his arm p it a n d p en etrates. A t th e sam e time, he throws his h ead back and
arches backw ard, while thrusting hips an d stom ach u pw ard. W h e n th row ing his o p p o
n e n t, he pulls the controlled arm d o w nw ard to the front and with th e o th e r arm (locking
th e body) pushes his o p p o n e n t up w ard and sideways to im part a twisting m o v e m en t
a ro u n d the longitudinal axis o f his body.
C o u n t e r a t t a c k s : S tep in front. R e a r tak ed o w n with waistlock.
Blocking.
C o u n t e r s : Escape from the control an d sprawl. Push the chest with the arms.
Figure 293
o u n t e r a t t a c k : Blocking.
u n t e r s : Block th e pressu re on th e tra p p e d arm . Shift weight backw ard and
from control.
9. Counterattack by fr o n t waistlock
It is execu ted w hen the defensive w restler succeeds only in securing a waistlock w h e th e r by a duck u n d e r, arm d rag o r b reaking the defense (fig. 295). D uring the
throw , w hen his o p p o n e n ts body is at an angle o f a b o u t 4 5 -5 0 in relation to the m at,
the w restler loosens up his c o n tro l, twists o v er on his o p p o n e n t, and faces the m at. H e
does this to avoid being blocked.
C o u n t e r a t t a c k s : Salto.
Blocking.
C o u n t e r s : E scape from the control by locking o p p o n e n ts arm s.
Push chin with arm.
Figure 294
241_______________
Freestyle and Greco-Roman Wrestling
while tu rning him o v er to th e side, th e offensive w restler drives his chest against him
and flattens him on his back.
C o u n t e r a t t a c k : Salto.
C o u n t e r s : B re a k th e control by driving th e arm s u n d e r the arm pits.
Push th e chest with the arms.
B ring the fo rw ard leg back.
1. Strength m o ve
T h e to p w restler is on his right k n ee b eh in d his o p p o n e n t, with his left leg b en t and
foot flat on the ground.
T h e to p w restler re a c h e s with su d d en force to h o o k his left arm over the o p p o
n e n ts co rresp o n d in g a rm , so th a t b o th arm s are locked at the bends. H e jerk s the arm
back to w ard the body, placing th e palm o f his h a n d against the b o tto m w restlers back
(fig. 301). W h en he is pulling, his right arm holds his o p p o n e n ts right side, and afte r
w ard secures a bodylock.
Figure 299
Figure 301
by jerk in g him b ack, forces him to lift his h an d s off the m at (fig. 302). W ith the shortest
action possible, he scoops the b o tto m w restler's left arm with his c orresponding arm and
places his right fo rearm on the sh o u ld er an d h ead o r secures a waistlock.
3. A r m lock a n d sh ou ld er block
F ro m the ab o v e starting position, the to p w restler secures a bodylock with his right
arm and picks u p his o p p o n e n ts left arm n e a r the wrist, while blocking the shoulder
u n d e r the arm pit with his h ead (fig 303). T h e h e a d block allows him to bring the left arm
backw ard an d w edge it against his waist, while th e right arm passes b ehind the h e a d and
presses dow nw ard. This v ariation is know n as th e drill .
4. A r m lock by sweep
K neeling to th e left o f his o p p o n e n t, the offensive w restler grips his o p p o n e n ts left
wrist with his left h an d and scoops his right arm a ro u n d this sam e arm to grab his own
left wrist. U sing th e lever c reated an d pushing the right shoulder forw ard, the offensive
w restler pulls the controlled arm b ack w ard by blocking the sh o u ld er (fig. 304) that
finishes as in the previous hold.
5. A r m bar fr o m underneath
T h e offensive w restler is on his left knee b eh in d his o p p o n e n t with his right leg pla
ced to the side an d forw ard. H e places his left arm against the left side o f his o p p o n e n ts
h ead to grab th e b o tto m w restlers right wrist. A t th e sam e time he places his right arm
u n d e r his o p p o n e n ts right arm an d locks his right h an d on his ow n left wrist (fig. 305).
C om bining th e pushing action o f th e right arm with the pulling action of the left, he
b ends his o p p o n e n ts right arm backw ard. Switching his right h an d to control his o p p o
n e n ts right fo rearm , he shifts his body to the right of the b o tto m w restler. By conti
nuing to pull o n th e arm , he can execute a variety o f turnovers.
C o u n t e r a t t a c k s : S h o u ld er th ro w (fig. 306).
A rm roll (fig. 307).
C o u n t e r s : Stretch o u t th e arm s w hen the o p p o n e n t tries to c ap tu re therh.
A ssu m e a p ro n e position with arm s ex ten d e d ahead.
Bring the fo rw ard arm back an d shove o p p o n e n t with the hips.
Lock b o th h an d s to g e th er w hen in a p ro n e position.
If the o p p o n e n t has secured an arm lock, e x te n d the far leg out to the side to p re
vent the turnover.
Offensive, defensive and counteroffensive ground wrestling techniques
Turnovers
T u rn o v ers are techniques which bring the o p p o n e n t dow n on his back by rotating
him a ro u n d the lateral o r longitudinal axis o f his body, w ithout lifting him com pletely
off the mat.
1. Cross face
T h e offensive w restler is on his right k n ee b eh in d the b o tto m w restler with left leg
b ent to the side and forw ard. His left arm crossfaces his o p p o n e n t and grabs the right
arm above th e elbow (fig. 308). Pulling this arm with both arm s, and driving with the
chest, th e offensive w restler creates a to rq u e which turns his o p p o n e n t over.
C o u n t e r a t t a c k : A rm roll with the right a rm , after having g rabbed his o p p o
n e n ts right arm just above the elbow.
C o u n t e r s : Spread o u t the arms. E x te n d th e legs in the direction of the tu r n
over. T u rn to face the o p p o n e n t an d stand up.
2. H a lf N elson
T h e offensive w restler is on his o p p o n e n ts left side, kneeling on the right leg with
his left leg b en t an d the foot flat on the mat. H e drives his left arm u n d e r the b o tto m
w restlers left arm p it, a n d places his right fo rearm o n the h ead to clasp both hands
to g eth er (fig. 309). Pivoting to w ard the front o f his o p p o n e n t, while applying leverage
with b o th arm s to force the h e a d d o w n w a rd , he turns his o p p o n e n t over.
C o u n t e r a t t a c k : A rm roll.
C o u n t e r : C age arm a n d raise the head.
Shift w eight to w ard the o p p o n e n t.
4. Full N elson
This is a g o o d hold for w restlers w ho have long arm s. It is a com bination o f the two
previous holds. W h e n the defensive w restler h ad co u n te re d the offensive w restlers
atte m p t to secure a half N elson, a favorable condition is c reated for the offensive
w restler to sh o o t his o th e r arm u n d e r th e o th e r arm p it and lock h ands b ehind the b o t
tom w restlers h ead . T h e tu rn o v e r is execu ted like th e half N elson (fig. 312).
C o u n t e r a t t a c k : A rm roll, with arm co n trolled u n d e r arm pit (before the
offensive w restler has h ad a chance to secure the h eadlock).
C o u n t e r : C age th e elbows to p re v e n t the o p p o n e n t from inserting his arms.
Figure 311
Figure 312
Figure 313
5.
7. T u rn o ver b y sh o u ld er lever
Sam e initial actions as for th e previous hold. T h e difference lies in the control and
the way th e offensive tu rn s aro u n d his o p p o n en t: his right arm leans r a th e r heavily on
his o p p o n e n ts h e a d (fig. 314).
C o u n t e r a t t a c k s a n d c o u n t e r s : S am e as above.
Figure 316
Figure 318
12. G u t wrench
T h e offensive w restler positions himself b e h in d his o p p o n e n t, secures a waistlock
and kneels on the leg tow ard which he intends to execute the tu r n o v e r (fig. 319). H e
pulls his o p p o n e n t to w ard himself, drives his k n ee u n d e r him , and thrusting his hips
up w ard , he bridges to w rench his o p p o n e n t over.
C o u n t e r a t t a c k : Blocking.
C o u n t e r s : Block th e waistlock.
F latten o u t and ex ten d arms.
Shift w eight to w ard the far side.
Throws
1.
Figure 320
Figure 321
2. D o u ble arm bar fr o m b ehind with sem i-souple
T h e offensive w restler, to the right o f the b o tto m w restler, catches the right arm
and brings his right leg forw ard (fig. 321). H e brings his left leg up to his right, to block
his o p p o n e n ts right leg, and c ap tu res the far arm . Pulling it forcefully, while twisting to
w ard the m at, he throw s his o p p o n e n t on his back.
C o u n t e r a t t a c k : Sit dow n on the left hip, block arm u n d e r the arm pit, and
co u n terattack by sh o u ld er throw.
C o u n t e r : Sit on left hip and e xtend right leg to the side.
Figure 322
Figure 323
Figure 324
3. Sem i-souple with quarter N elson
T h e offensive w restler has secured a q u a rte r N elson and is standing on the side of
his o p p o n e n t. H is m o v e m e n t to step in front a n d th e su b seq u en t reaction of the o p p o
n e n t (w ho raises his h ead ) cre ate a favorable condition for executing a sem i-souple (fig.
322).
C o u n t e r a n d c o u n t e r a t t a c k : H u g the m a t (w hen the o p p o n e n t is a b o u t
to execute th e th ro w , the defensive w restler tu rn s to face his o p p o n e n t and blocks him).
5. So up le fr o m g ro u n d position
T h e offensive w restler strad d les th e b o tto m w restler with his left leg on the outside
and his right k n ee b etw e en the defensive w re stlers legs. H e secures a waistlock and,
straightening up energetically, pulls his o p p o n e n t forcefully up. Shifting his w eight to
his left leg, he swings his right leg free by pivoting a q u a rte r of a turn. T h e n , arching
back w ard to bridge position, he throw s his o p p o n e n t com pletely over his chest to the
m at (fig. 324).
C o u n t e r a t t a c k : T u rn to face the o p p o n e n t and c o u n te ra tta c k with a salto.
C o u n t e r : Sit dow n to the right.
19.
HOLDING THE OPPONENT IN
A DANGER POSITION
(FINAL ACTION OF HOLD)
Figure 326
1. Final action by waistlock a n d overarm fr o m the side (fig. 325)
T h e holding position an d the fall are achieved by bearing dow n on th e o p p o n e n ts
chest. If the defensive w restler tries to bridge o u t, th e offensive w restler should turn his
face and chest tow ard the o p p o n e n t.
Figure 329
2.
3.
4.
Figure 330
Figure 331
F ro m this position, th e b o tto m w restler can raise him self to a sitting position, while
placing his o p p o n e n t in a bridge. T his reversal is possible only if the top w restler has
o v e rex ten d ed him self by placing all his body weight on the o p p o n e n t (fig. 332). In this
case, the defensive w restler has p e rfo rm e d a variation of the escape described above in
parag rap h 1.