Wrestling Personal Training Begins

07.12.2026

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CCMA Wrestling Personal Training Course Overview

Tonight, my client began his first course on the clinch, where we train a variety of stand-up grappling or wrestling techniques within the restrictions of different rule sets. The course is typically divided into "Greco-Roman" style rules and techniques for the first five hours and then "Freestyle Wrestling" for the remaining five. This ensures that the client establishes good grips and positioning first through the Greco work before learning to attack the legs.

Building the Foundational Attributes

Wrestling-based warm-ups are probably some of the most demanding in martial arts culture. Regardless of the rule set we are following, I like to encourage my client to train his entire body holistically and to begin getting into the behavior of quickly recovering from the ground. In addition to some general dynamic stretching, I taught repetitions of Indian press-ups and Indian squats. These are excellent basic sports-specific calisthenics that stretch the body as one unit and activate the right muscle groups. I also had him do some one-legged deadlifts to prepare the hamstrings and promote the importance of balance. We also performed basic low blocking despite it not being a Freestyle Wrestling technique.

Stance and Footwork

We then turned to the mirror to look at the difference between the basic Greco-Roman and Freestyle stances. Both demand stances that require a low center of gravity and keeping the arms tucked in tight to respectively maintain balance and defend against limb manipulations. The Greco differs in that the upper body has to be more upright to take advantage of grips to execute throws. From here, we performed some basic box footwork. With my client shadowing the footwork, it was time to do some live games.

We began with 3 minutes of pitting our stances against one another. Putting our hands behind our backs, we were forced to use only shoulders and chest as points of contact to break each other's posture. This forced better foot positioning and stronger stances. Next, we performed two asymmetrical games, pitting head snatching from collar ties against defense. One wrestler tried to break the other's posture by pulling their head down while the other tried to resist, angle off, and avoid the snatches. In the first round, my client ducked a lot to drive me off balance. These two rounds demonstrated why that might not be such a great tactic!

Wrist-Control and Two-on-One

Next, we both fought for wrist control, performing simple breaks and using our stance to unbalance one another. I then taught him how to use wrist control to get the two-on-one position. We drilled this technique and trained switching sides. Then I put in some resistance and reintroduced head snatches between transitions. He now had the task of driving me to the mat with the two-on-one, unbalancing me, or setting me up with the head snatch.

Drilling Pummel Exercises

The lesson was concluded with some drilling exercises to work on the basic holds, including collar and elbow tie, arm drags, and underhook/overhook pummeling. They served as good warm-down exercises, which I then completed with some static and dynamic stretching focusing on the back and neck muscles.

CCMA Wrestling Personal Training is an extremely rewarding course. Read more about it in the link below:

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