Mike Krause Over Under Training Plan: Day 3

Mike Krause Over Under Training Plan: Day 3

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. 




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

The Full 6 Day Practice Plan can be found HERE.


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