LION NATION WRESTLING TEAM

CABATACAN,PUDTOL,APAYAO

1 MONTH TRAINING PROGRAM

WEEK 1

DAY 1 Overview of Wrestling Rules

ORIENTATION The Tournament Guidelines of PALARONG PAMBANSA

’2024 shall be managed and modified in accordance with

United World Wrestling (UWW) for the safety of the

students -athletes. In order, to guide the field in the

conduct of sports activity in Wrestling, the following

ground rules are hereby issued for the information and

guidance of all concerned:

RULES & REGULATIONS

The Tournament Guidelines in this program shall be

managed and modified in accordance with United World Wrestling

(UWW) for the safety of the member of the club In order, to

guide the field in the conduct of sports activity in

Wrestling, the following ground rules are hereby issued for the

information and guidance of all concerned.

The object of the sport of wrestling is to put your

opponent on his back -- to pin your opponent. A pin (or

fall) is when you put your opponent on his/her back with

any part of both shoulders or both shoulder blades of your

opponent in contact with the mat for two seconds. When

you pin your opponent, the match is over and you are the

winner. If nobody gets pinned, the winner is the wrestler

who has scored the most points during the match..

There are five ways to score points in a wrestling match:

1) Takedown - (2 points) You score two points for taking

your opponent down to the mat and controlling him/her.

2) Escape - (1 point) You score one point for getting away

or getting to a neutral position when your opponent has

you down on the mat.

3) Reversal - (2 points) You score two points when your

opponent has you down on the mat and you come from

underneath and gain control of your opponent.

4) Near Fall (Back Points) - (2 or 3 points) You get near fall

points when you almost but not quite get your opponent

pinned. A near fall (near pin) is when... both shoulders are

held for two seconds within four inches of the mat, or...

one shoulder touches the mat and the other shoulder is at

a 45 degree angle coming down to the mat, or... the

wrestler is held in a high bridge or back on both elbows. If

a near fall lasts for two seconds, you get 2 points. If a

near fall lasts for 5 seconds, you get 3 points.

5) Penalty Points - (1 or 2 points) Your opponent is

awarded points if you commit the following infractions. o

Illegal Holds - There are several holds that the referee will

penalize you for without warning. (There are other holds

called "potentially dangerous holds" which the referee

might make you let go of but will not penalize you for). o

Technical Violations Going off the mat or forcing you

AGE AND WEIGHT CATEGORIES

Wrestling training programs for youth wrestlers should consider

age and weight categories to ensure fair competition and proper

development. Different age groups and weight classes have

specific training needs and requirements.

Age Categories:

RULES & REGULATIONS

The Tournament Guidelines of LION NATION

WRESTLING TEAM shall be managed and modified in

accordance with United World Wrestling (UWW) for the

safety of the students -athletes.

In order, to guide the field in the conduct of

sports activity in Wrestling, thefollowing ground rules

are hereby issued for the information and guidance of all

concerned:

(Enclosure No. 1 to DepEd Memorandum No. ____, s. 2023)

 WRESTLING

ELIGIBITY OF ATHLETES

Only Secondary Students-Athletes who passed the

screening procedure

shall be allowed to play and only one participant per age

and weight class.

AGE and WEIGHT CLASS

There shall be two (2) age groups for both boys and girls:

A.13-15 = Cadets (only 13 to 15 years of age come the

nationals).

Cadets are not allowed to play in Juniors.

B. 16-18 = Juniors (16-18 years of age come the

nationals)

CATEGORY AGE GENDER WEIGHT (kg)

Cadets 13 – 15 years old Boys 42, 46, 50, 54

Cadets 13 – 15 years old Girls 40, 44, 48, 52

Juniors 16 – 18 years old Boys 54, 58, 62, 66

Juniors 16 – 18 years old Girls 48, 52, 56, 60

HOW TO WIN THE BOUT

1. BY POINTS (AFTER 2 ROUNDS)

2. BY SUPERIORITY (LEADING 10 POINTS)

3. BY FALL (PINDOWN)

4. BY DEFAULT

5. BY INJURY (OPPONENT IS INJURED DURING THE BOUT)

6. 3 CAUTIONS (COMMITING 3 FOULS)

7. BY DISQUALIFICATION (DUE TO BRUTALITY)

Duration of the Bout

● For all category the duration of a bout will be two
periods of 2minutes with a 30-second break.
● The timing displayed on the scoreboards will start
from 4 to 0 minute.
● The winner is declared by the addition of the points in both
periods at the end of the regular time.
● Technical superiority is reached when there is a difference of
10 points. This automatically leads to victory and ending the bout
by blowing of whistle.
● The fall (2 pindown ) stops automatically the match whatever
the period.
● Default if opponent did not come 1 minute after the call
● Winner by Injury if opponent cannot continue due to injury
● Disqualification after 3 cautions
● Disqualification after any brutality action.
● If a wrestler commits an obvious offence against fair play within
the spirit and concept of total and universal wrestling
enunciated by UWW, and openly cheats, commits a serious error
or engages in brutality, he will be disqualified immediately from
the competition and eliminated by a unanimous decision of the
officiating team. In this situation, he will be placed last in the
ranking, whiteout any rank and the note “Dsq” near to his name.
The Match

 The Wrestlers Uniform

Grooming
 Wrestlers must wear a close fitting one-piece
uniform known as a singlet (with or without
tights) and light, heel-less shoes that are laced
 above the ankles. They must also wear protective
headgear.
 Hair must be above the top of an ordinary shirt
collar in the back, and sideburns and hair must
be above the bottom of the earlobe. While
wrestlers must be clean-shaven, a neatly trimmed
mustache is permitted. A shaved head can be no
more abrasive than a
 clean-shaven face, or the wrestler must wear
 a legal hair cover.
 No jewelry is allowed.

EQUIPMENT
 Wrestling mats have a 10-foot center circle, a
28-foot circular wrestling area, and 1-4 inches
of padding.
 Wrestling shoes
 Singlet's
 Head gear

KEY PRINCIPLES:
 Progressive Overload: Gradually increase the
intensity or volume of training over time to challenge
the body and stimulate adaptation.
 Specificity: Focus on exercises that mimic the
movements and demands of wrestling.
 Rest and Recovery: Adequate rest is crucial for
muscle growth and injury prevention. Incorporate
rest days and active recovery (e.g., light cardio,
stretching).
 Proper Nutrition: Fuel your body with a balanced diet
to support performance and recovery.
DAY 2 Giving of Inspirational Messages and Testimonies among Seniors

ORIENTATION and Professional Wrestlers.

 IMPORTANCE OF SPIRITUALITY IN SPORTS

  DISCIPLINE IN SPORTS

 PRINCIPLES TO BE APPLIED FOR BEING AN ATHLETE

 WITH PROFESSIONAL GUEST

SPEAKERS/INTERNATIONAL AND NATIONAL

PLAYERS RELATED TO COMBATIVE EVENTS

-EDUARD FOLAYANG AND INTERNATIONAL PLAYERS FROM LION

NATION BAGUIO BENGUET-

Important Considerations:

 Progressive Overload: Gradually increase the intensity

and duration of drills.

 Proper Form: Emphasize correct technique to prevent

injuries.

 Rest and Recovery: Allow adequate time for muscles to

recover.

 Nutrition: A balanced diet is essential for optimal

performance.

DAY 3 WEIGHING
DAY 4-5  Day 1 - Strength Training: Focus on compound lifts.

 Day 2 - Skill Work: Drill specific wrestling moves.

 Day 3 - Cardio and Agility: Include sprints and agility

drills.

 Day 4 - Core and Flexibility: Work on your core and

flexibility.

 Day 5 - Live Wrestling: Engage in full-contact practice

with teammates.

 Day 6 - Active Recovery: Light cardio and stretching.

Week 2 1. Takedowns: Practice single-leg and double-leg takedowns

to gain an edge over your opponent.

 Single-Leg Takedown: Grab your opponent's leg and

drive them to the ground by controlling their body weight.
 Double-Leg Takedown: Grab both of your opponent's legs
and drive them down, using your strength and momentum.
 Ankle Pick Takedown: Grabbing the opponents ankle, and
turning it inward to unbalance them
 Leg Trip: A quick, deceptive move to trip your opponent's
leg and cause them to fall.
 Fireman's Carry: Pick up your opponent and flip them
over your shoulder.

2. Escapes and Reversals: Work on techniques to escape

from difficult positions and reverse your opponent.

Common Escape Techniques:

 Sit-out: A fundamental escape from bottom positions,

involving sitting up and using momentum to break free.

 Stand-up: Pushing off the mat and using your legs to

propel yourself to your feet.

  Granby roll: Rolling through your opponent to escape from

certain top positions.

 Head and arm escape: A technique used to escape from

headlocks and other head control positions.

Reversals

 Goal: To transition from a bottom position to a top position.

 Key elements:

 Timing and explosiveness: Quickly recognizing

opportunities and reacting with power.

 Using your opponent's momentum:

Capitalizing on their movements to gain control.

 Maintaining balance: Ensuring you don't lose

your own balance during the reversal.

Common Reversal Techniques:

 Spladle: A reversal from the bottom position, involving

trapping your opponent's leg and rolling through.

 Butcher: A powerful reversal that involves lifting your

opponent and dropping them onto their back.

 Arm bar reversal: Using leverage on your opponent's arm

to force them onto their back.

Importance of Escapes and Reversals:

 Scoring points: Successful escapes and reversals can earn

valuable points in a match.

 Momentum shifts: They can quickly change the

momentum of a match and give a wrestler a psychological

 advantage.

 Self-preservation: Escapes are essential for preventing

pins and staying in the match.

3. Pinning Techniques: Master various pinning combinations

to secure victories.

In wrestling, a pin (also known as a fall) is the ultimate goal,

signifying an immediate victory. It occurs when a wrestler holds

their opponent's shoulders flat on the mat for a specified

duration. Here's a breakdown of pinning techniques:

Key Principles:

 Control: Maintaining firm control over your opponent is

paramount. This involves securing their limbs and upper

body to prevent them from escaping.

 Leverage: Utilizing leverage allows you to maximize your

strength and effectively hold your opponent down.

 Pressure: Applying consistent pressure to your opponent's

shoulders ensures they remain flat on the mat.

 Positioning: Proper positioning is crucial for maintaining

control and applying pressure.

Common Pinning Techniques:

 Cradles:

o These involve wrapping your arms around your

opponent's head and leg, creating a tight hold that

 forces their shoulders to the mat.

o Variations exist, such as the near-side cradle and the

far-side cradle.

 Half Nelsons:

o This technique involves placing your arm under your

opponent's arm and behind their neck, using it to turn

and pin them.

o It's a versatile move that can be used from various

positions.

 Arm Bars:

o Arm bars focus on controlling your opponent's arm

and using it to force their shoulders to the mat.

o These techniques often involve applying pressure to

the arm and shoulder joint.

 Backslides:

o This is a technique where the wrestler will slide their

opponent backwards onto their back, and hold them

there for the pin.

 Various covers:

o There are many variations of how to lay on top of an

opponent to hold them to the mat. These can be very

situational.

4. Conditioning Drills: Incorporate high-intensity interval

training (HIIT) and rope jumping for cardiovascular

 endurance.

Wrestling is an incredibly demanding sport, requiring a unique

blend of strength, endurance, agility, and mental toughness.

Therefore, conditioning drills are essential for wrestlers to

perform at their peak. Here's a breakdown of key conditioning

areas and example drills:

Key Conditioning Areas:

 Cardiovascular Endurance:

o Wrestling matches are high-intensity, requiring

sustained effort.

o Drills:

 Sprints (short, high-intensity bursts).

 Interval training (alternating high and low-

intensity periods).

 Long-distance running (for base endurance).

 Assault bike and rowing machines.

 Strength and Power:

o Necessary for takedowns, escapes, and controlling

opponents.

o Drills:

 Weightlifting (squats, deadlifts, bench press).

 Bodyweight exercises (push-ups, pull-ups, dips).

 Explosive movements (kettlebell swings, jump

squats).
  Grip Strength:

o Crucial for maintaining control and executing

techniques.

o Drills:

 Grip strengthener exercises.

 Rope climbing.

 Farmer's walks.

 Wrist roller exercises.

 Core Strength:

o Provides stability and power for all movements.

o Drills:

 Planks (various variations).

 Crunches and sit-ups.

 Russian twists.

 Leg raises.

 Agility and Flexibility:

o Essential for quick movements and preventing

injuries.

o Drills:

 Shuttle runs.

 Ladder drills.

 Dynamic stretching.

 Wrestling specific motion drills.

Wrestling-Specific Drills:

 Sprawling drills:
 o Simulates defending against takedowns.

 Stance and motion drills:

o Practicing proper wrestling stance and movement.

 Circle drills:

o These drills help with footwork and staying in good

position.

 Wall sits:

o These build tremendous leg strength and endurance.

 Log rolls:

o These drills build core strength and body control.

Week 3 - Schedule (Monday-Thursday):

WEEK 4 DAILY WARM UP

A proper warm-up is essential for wrestlers to prevent injuries and

optimize performance. It should gradually increase heart rate,

body temperature, and joint mobility, while also preparing the

nervous system for the demands of wrestling.

1. General Warm-up (5-10 minutes):

 Light Cardiovascular Activity:

o Jogging: Light jogging around the mat to increase

blood flow.

o Jumping jacks: To elevate heart rate and warm up

various muscle groups.

o High knees and butt kicks: To further increase heart

rate and activate leg muscles.

o These activities help to get the blood flowing, and

 raise the bodies internal temperature.

 Dynamic Stretching:

o Arm circles (forward and backward): To warm up

shoulder joints.

o Leg swings (forward, backward, and sideways): To

improve hip mobility.

o Torso twists: To warm up the core and spine.

o Walking lunges: To activate leg muscles and improve

flexibility.

o Inchworms: to warm up the whole body, and work on

core strength.

2. Wrestling-Specific Warm-up (10-15 minutes):

 Stance and Motion Drills:

o Practicing proper wrestling stance and footwork.

o Shadow wrestling: Simulating wrestling movements

without a partner.

o Circle drills: Working on footwork and maintaining

position.

 Sprawling Drills:

o Practicing the sprawl technique to defend against

takedowns.

 Neck Bridges and Rolls:

o Strengthening and warming up the neck muscles,

which are crucial in wrestling.

 Hip escapes:

o practicing the motions of escaping from bottom

positions.

 Morning (7:00 AM –10:)

BREAK (10:00-11:00)

RESUME ( 11:00-12:00)

o Cardio: 30 minutes of light cardio, such as jogging,

swimming, or cycling.

o Strength Training: Focus on compound exercises

that build overall strength and power.

 Monday: Upper Body (Push-ups, Pull-ups,

Bench Press, Overhead Press)

 Tuesday: Lower Body (Squats, Deadlifts,

Lunges, Calf Raises)

 Wednesday: Core (Plank, Sit-ups, Russian

Twists, Leg Raises)

 Thursday: Plyometrics (Box Jumps, Depth

Jumps, Medicine Ball Throws)

Active Recovery (Yoga, Stretching, Foam

Rolling)

 Afternoon (3:00 PM - 5:00 PM):

o Wrestling Practice:

 Warm-up: Dynamic stretching, light cardio,

and wrestling-specific drills (e.g., sprawls,

 takedowns, escapes).

 Technique: Focus on specific wrestling

techniques, such as takedowns, escapes, and

pins. Practice with partners using live wrestling

drills.

 Conditioning: High-intensity interval training

(HIIT), such as sprint drills, ladder drills, and

wrestling-specific conditioning exercises.

 Cool-down:

Light Cardio:

 Begin with light activity like jogging or walking for 5-10

minutes to gradually decrease heart rate.

Static Stretching:

 Focus on major muscle groups used in wrestling, such as:

o Hamstrings

o Quadriceps

o Groin

o Shoulders

o Back

 Hold each stretch for 20-30 seconds, avoiding bouncing.

Hydration:

 Replenish fluids lost during wrestling by drinking plenty of

water.

Mental Reset:

 Include deep breathing or visualization techniques to

 promote relaxation and mental recovery.

Every FRIDAY MORNING 7:00am- 12:00pm

 WARM UP EXERCISES

 SHADOW TAKEDOWN

 LIVE WRESTLING/GRAPPLING: Engage in live wrestling

matches with partners to simulate competition conditions.

 COOL DOWN

 MEETING FOR IMPROVEMENT

AFTERENOON 1:00- 5:00

BIBLE STUDY AND FELLOWSHIP

GIVING TESTIMONIES

SHARING LIFE EXPERIENCES

PREPARED BY: ROCHELLE T. ALOY