Mike Krause Over Under Training Plan
Mike Krause Over Under Training Plan
From day one of wrestling the over-under position is crucial. Having a solid gameplan, and being effective with that game plan can lead to bigtime points. A good combination of pressure, position, and technique will allow you to put an opponent in position to be attacked. Below you will see how to get to the over-under position, and score off of misdirection leg attacks, bear hugs, and throws, along with a practice plan and drills to go with each technique.
Daily Goal- Understand and get comfortable in over under position. Moving your opponent.
Technique #1 Pummel Drill
Proper Way to Pummel
Krause Showing Campers How To Pummel
Key Points
1) Pressure in and step forward with undertook side
2) USE YOUR HANDS
3) Chest To Chest
Technique #2 Move your opponent with pressure and lat pulls
Keypoints
1) Pressure forward and pinch down elbow
2) Pump and 90 degree lat pull (pump shifts opponent's weight to his toes)
3) Attack overhook knee to make opponent step back
Moving Your Opponent With Lat Pulls
Practice Plan
6 sets x 30 seconds in FloMotion (more important to do it right that at full speed here)
6 sets x 30 seconds half speed
6 sets x 30 seconds full speed
Note: Pummel drill should be a part of every wrestlers warmup.
Day 2
Daily Goal- Effectively set up a Lat pull Double leg from the over under position.
Get 12% better at pummeling!
Technique #1 Lat Double to a Turn the corner finish
Rip a lat pull and move your opponent 90 degrees so he is over your right knee.
Jack the underhook up while changing levels to secure leg #1
While finishing the double turn your head and look behind him, because where you’re looking is where your going.
Lat Pull Double With Campers
Technique #2
Rip your lat pull and move your opponent 90 degrees so he is over your knee.
Jack the underhook up while changing levels to secure leg #1.
opponent reacts with chest wrap.
Step outside while you secure leg #2 run the right and use shelf finish while locking your hands! BACK POINTS!!
Practice plan
6 X 30 sec pummeling drill Flospeed
6 X 30 sec match pace
30 X Lat Pull Doubles - Turn the corner finish
30 X Lat Pull Doubles - Opponent hits you with a chest wrap, you run to the right and shelf the legs finish!
Day 3
Daily goal- Continue improving at pummeling. Add lift and flip to over under series when opponent hips are away
Technique #1
LIFT AND FLIP
Key Points
Opponents hips are away - his butt is out.
Pressure in with overhook hand pinching down on opponents underhook. (to prevent getting launched)
Change levels and fall to TWO KNEES!
Pull opponent down with underhook while changing levels.
While flipping opponent to his back release the knee and wrap his back!
Watch Krause hit the lift and flip with campers!
Practice Plan
Pummel 3 x 30sec Flospeed
Pummel 3 x 30 sec match like speed
5 x Lat Pull Double Legs Turn the corner finish
5 x Lat Pull Double Legs Run to the right Shelf the legs finish
10 x Lift and Flip (Twisters) Slow and concentrate and releasing the knee and wrapping the back
10 x faster speed
10 x match like speed
Day 4
Daily goal- Get better at pummeling….getting your under/over swagging on! Get the BEAR CRUNCH in your arsenal!!
Technique #1 BEAR HUG!! (should be called a BEAR CRUNCH)
Key points
Opponents hips are more “in” than “out”
Your left leg steps and you LOCK your hands Low on his back
pull him in and as you go for the finish you hold the bear hug position and pressure.
Fall to two knees and circle the head as you get to the mat.
Keep hands locked and go for the FALL! SMACK! TSSSS!
Watch Krause hit the BEAR BRUNCH with campers.
Practice Plan
6 x 30 sec Pummeling each one getting faster
30 x Lat pull doubles with choice of your finish ...as always BE A GOOD PARTNER!!!
15 x Lift and Flips (Twisters) * Remember partner hips are OUT.
Hold the Bear Hug position and feel the power. Pull the hips and while crushing your opponents chest backwards….feel this!!
20 x Bear Crunches
Day 5
Goals are to Feel great in the Over/Under position and start having a “favorite” technique you like to do…..but you may have your favorite one yet to come! Today we start LATERALS!! Feet to back and BOOM!!
Technique #1 - Lateral Drop
Key points
Use your hands! Grab opponent's ARM and grap opponents BACK.
Set up is KEY. Great wrestlers can “feel” these coming!
Baby Lat pull gets him off balance, hook his knee so he’ll step back...which puts him in position to get launched.
With my lateral you want to turn your left foot sideways and “trip” opponents foot while launching him.
Keep your opponents arm during finish.
See Krause help campers hit the high flying lateral drop!
Practice Plan
Today when your opponent goes to back on these takedowns have him give 75% fight!! This is how you get BETTER!!
6 x 30 sec pummeling The speed you’re comfortable with!
20 x Lat pull double legs your choice of finish
20 x Lift and flips
10 x bear hugs make sure the pressure is right.
20 x Laterals from your knees
10 x laterals from your feet
Day 6
Goals are to feel comfortable being locked up over/under with a tough opponent! Calm intensity!
Technique #1- High Inside Trip
Key points
On this LAT PULL we step back at the same time with our right leg. (if your right handed)
On this High Inside trip we go “knee pit to Knee pit”
Your chest hits his chest with some force
On the descent down...get your hands out!!
Finish with shoulder turn when opponent tries to get off back.
Watch Krause help us campers perfect the inside trip!
Practice Plan
6 x 30 sec pummeling. The speed you can go while moving your feet.
10 x lat pull double legs choice of your finish
10 x lift and flips. Twist down fast and make sure you release the knee and wrap the body!
10 x bear hugs to the back. Work on that footwork.
10 x laterals from your knees and work on holding opponent on back….hips up or hips down? Which way is your opponent turning?
10 x laterals from your feet. Be a good partner when he hooks your knee...STEP BACK!
10 x High Inside trips. Get your hands out to brace yourself and stop your opponent from just rolling to his stomach.
Remember to always test your opponent and give 75.6% power to get off your back when drilling!!
Day 1
Daily Goal- Understand and get comfortable in over under position. Moving your opponent.
Technique #1 Pummel Drill
Proper Way to Pummel
Krause Showing Campers How To Pummel
Key Points
1) Pressure in and step forward with undertook side
2) USE YOUR HANDS
3) Chest To Chest
Technique #2 Move your opponent with pressure and lat pulls
Keypoints
1) Pressure forward and pinch down elbow
2) Pump and 90 degree lat pull (pump shifts opponent's weight to his toes)
3) Attack overhook knee to make opponent step back
Moving Your Opponent With Lat Pulls
Practice Plan
6 sets x 30 seconds in FloMotion (more important to do it right that at full speed here)
6 sets x 30 seconds half speed
6 sets x 30 seconds full speed
Note: Pummel drill should be a part of every wrestlers warmup.
Day 2
Daily Goal- Effectively set up a Lat pull Double leg from the over under position.
Get 12% better at pummeling!
Technique #1 Lat Double to a Turn the corner finish
Rip a lat pull and move your opponent 90 degrees so he is over your right knee.
Jack the underhook up while changing levels to secure leg #1
While finishing the double turn your head and look behind him, because where you’re looking is where your going.
Lat Pull Double With Campers
Technique #2
Rip your lat pull and move your opponent 90 degrees so he is over your knee.
Jack the underhook up while changing levels to secure leg #1.
opponent reacts with chest wrap.
Step outside while you secure leg #2 run the right and use shelf finish while locking your hands! BACK POINTS!!
Practice plan
6 X 30 sec pummeling drill Flospeed
6 X 30 sec match pace
30 X Lat Pull Doubles - Turn the corner finish
30 X Lat Pull Doubles - Opponent hits you with a chest wrap, you run to the right and shelf the legs finish!
Day 3
Daily goal- Continue improving at pummeling. Add lift and flip to over under series when opponent hips are away
Technique #1
LIFT AND FLIP
Key Points
Opponents hips are away - his butt is out.
Pressure in with overhook hand pinching down on opponents underhook. (to prevent getting launched)
Change levels and fall to TWO KNEES!
Pull opponent down with underhook while changing levels.
While flipping opponent to his back release the knee and wrap his back!
Watch Krause hit the lift and flip with campers!
Practice Plan
Pummel 3 x 30sec Flospeed
Pummel 3 x 30 sec match like speed
5 x Lat Pull Double Legs Turn the corner finish
5 x Lat Pull Double Legs Run to the right Shelf the legs finish
10 x Lift and Flip (Twisters) Slow and concentrate and releasing the knee and wrapping the back
10 x faster speed
10 x match like speed
Day 4
Daily goal- Get better at pummeling….getting your under/over swagging on! Get the BEAR CRUNCH in your arsenal!!
Technique #1 BEAR HUG!! (should be called a BEAR CRUNCH)
Key points
Opponents hips are more “in” than “out”
Your left leg steps and you LOCK your hands Low on his back
pull him in and as you go for the finish you hold the bear hug position and pressure.
Fall to two knees and circle the head as you get to the mat.
Keep hands locked and go for the FALL! SMACK! TSSSS!
Watch Krause hit the BEAR BRUNCH with campers.
Practice Plan
6 x 30 sec Pummeling each one getting faster
30 x Lat pull doubles with choice of your finish ...as always BE A GOOD PARTNER!!!
15 x Lift and Flips (Twisters) * Remember partner hips are OUT.
Hold the Bear Hug position and feel the power. Pull the hips and while crushing your opponents chest backwards….feel this!!
20 x Bear Crunches
Day 5
Goals are to Feel great in the Over/Under position and start having a “favorite” technique you like to do…..but you may have your favorite one yet to come! Today we start LATERALS!! Feet to back and BOOM!!
Technique #1 - Lateral Drop
Key points
Use your hands! Grab opponent's ARM and grap opponents BACK.
Set up is KEY. Great wrestlers can “feel” these coming!
Baby Lat pull gets him off balance, hook his knee so he’ll step back...which puts him in position to get launched.
With my lateral you want to turn your left foot sideways and “trip” opponents foot while launching him.
Keep your opponents arm during finish.
See Krause help campers hit the high flying lateral drop!
Practice Plan
Today when your opponent goes to back on these takedowns have him give 75% fight!! This is how you get BETTER!!
6 x 30 sec pummeling The speed you’re comfortable with!
20 x Lat pull double legs your choice of finish
20 x Lift and flips
10 x bear hugs make sure the pressure is right.
20 x Laterals from your knees
10 x laterals from your feet
Day 6
Goals are to feel comfortable being locked up over/under with a tough opponent! Calm intensity!
Technique #1- High Inside Trip
Key points
On this LAT PULL we step back at the same time with our right leg. (if your right handed)
On this High Inside trip we go “knee pit to Knee pit”
Your chest hits his chest with some force
On the descent down...get your hands out!!
Finish with shoulder turn when opponent tries to get off back.
Watch Krause help us campers perfect the inside trip!
Practice Plan
6 x 30 sec pummeling. The speed you can go while moving your feet.
10 x lat pull double legs choice of your finish
10 x lift and flips. Twist down fast and make sure you release the knee and wrap the body!
10 x bear hugs to the back. Work on that footwork.
10 x laterals from your knees and work on holding opponent on back….hips up or hips down? Which way is your opponent turning?
10 x laterals from your feet. Be a good partner when he hooks your knee...STEP BACK!
10 x High Inside trips. Get your hands out to brace yourself and stop your opponent from just rolling to his stomach.
Remember to always test your opponent and give 75.6% power to get off your back when drilling!!