Technique

Curriculum

The Lamorinda Wrestling Club bases their instruction on the techniques taught by Cary Kolat, 2x NCAA champion, Olympian and current head coach at the U.S. Naval Academy. The links below direct to his YouTube channel and others to Kolat.com. Long-form clinics for coached conductes by Kolat, John Smith, Dan Gable and others can be found at the bottom of the page.

All links are free to access unless marked with an asterisk*.

Neutral Position: Stance, Motion & Handfighting

• Stance & Motion

• Penetration Step

• Offensive Tie-up Positions

• Handfighting Series

  • Pulling the Trigger

• Collar Tie

• Set-ups *

  • Tricep Circle Double Leg

  • Snap and Post

  • Crowd Post

  • Fake Leg Attack

  • Boot Scoot

• Underhook

  • Underhook to Swing Single

  • Underhook to Arm Drag

• Arm Drag

  • Arm Drag to Single Leg Snag

  • Arm Drag to Blast Double

  • Arm Drag from Russian 2-on-1

• Throw-by*

  • Under-Arm Throw-By

  • Inside Elbow Throw-By

  • Underhook Throw-By

• Duck Under*

  • Duck Under Basics

  • Duck Under Boot Scoot

  • Fake Duck Under Setups

• Russian 2-on-1*

  • 2-on-1 to Single

  • 2-on-1 to Double

  • 2-on-1 to Snap

• Inside Trip Series*

• Standing Headlock*

• Desperation Moves (Down by 1-2)*

• Desperation Moves (Down by 3 or more)*

  • Cement Job

Neutral Position: Takedowns

• Basic Takedowns

• Getting to Angles on Takedowns

• Double Leg Series

  • Double to Single Dump

• Front Headlock

  • Proper Position

  • Clearing Elbow

  • Shuck

  • Cement Job

  • Head-in-the-Hole Cradle

  • Ankle Jump Cradle

  • Knee Dump

• Single Leg Series I* / Single Leg Series II*

  • Inside Single Finish

  • Head in Hole Finish

  • Far Arm Dump

• High Single Series I* / High Single Series II*

  • Foot Sweep Finish

  • Golf Swing Finish

• Sweep Single

  • Sweep Single Penetration Step

  • Swoop Single

• Low Single

  • Low Single Finish

• High-Crotch

  • Fake Single to High-Crotch

  • High-Crotch Finish

  • High-Crotch Dump

  • High-Crotch Run the Pipe

  • Don’t Get Trapped in High-Crotch

• Recovering from a Poor Shot

• Recovering from a Poor Shot (Blindfold)

• Miss Shot Capture Front Headlock

Neutral Position: Defense

• Clearing Ties

• Clearing the Collar Tie

• Handfighting Defense Series*

  • Defending the Snap

  • Clearing Wrists

  • Clearing Collar Ties I

  • Clearing Collar Ties II

  • Clearing Collar Tie III

• Defend the Front Headlock*

  • Clearing a Front Headlock

  • Drag Defense

  • Defend to Single

• Defend the Single

  • Sprawl

  • Push the Head Down

  • Sweep Single Sprawl

  • Block Ankle

  • High Leg Over

  • Step Over Cradle

  • Waist Role

  • Whizzer

    • Power Whizzer

  • Funk Roll

  • Drills

• Defend High Crotch (on the mat)*

  • Bump Head to Inside and Sprawl

  • Run the Pipe

  • Body Lock

  • Look for Switch

  • Capture Ankle and Get Height

  • Capture Cradle

  • Defend High Crotch (on feet)

• Defend Double Leg

  • Bump Head to Inside and Sprawl

• Defend the Cement Mixer

Neutral Position: Drills

• How to Drill Properly

• Shadow Wrestling/Motion

• Proper Penetration Drills

• Defending Front Headlock Drills

• Sprawl Drill

Bottom Position

• Referees Position

• Defending Tight Waist

  • Defending to Stand-Up

  • Defending to Hip Heist

  • Roll to Tight Waist

• Handfighting to Escape

  • Clearing Wrists

  • Pinned Hand to Hip Heist

• Push Back Sit-Out Series

  • Mat Return Sit-Out

• Hips Away Sit-Out

  • Sit-out & Hip-Heist after breakdown

• Hip Heist

  • Hip Heist Drills

• Peterson Roll

• Stand Up

  • Stand Up with Resistance

  • Push Back to Stand Up

  • Capturing Hand to Stand-up

  • Push-back to Stand-Up

  • Stand up Drills

• Switch

  • Standing Switch

• Defending Legs

  • Fight Legs With Legs

  • Switch Defense

  • Swim to Turk

  • Defending Legs to Cradle

• Crab Ride Defense

• Granby Roll

• Fighting Off Back

Bottom Drills

• First Move

• Stand Up

• Hip Heist

• Holding Your Base

• Base Building

Top Position

• Breakdown Series

• Riding Position Drill

• Spiral Ride

• Mat Returns

• Cross Wrist

  • Cross Wrist to Bar

  • 2-On-1 Roll-Through Tilt

  • Roll-Through Tilt with Leg

• Half Nelson

• Arm Bar

  • Arm Bar Turn

  • Arm Bar to Half Nelson

• Short Arm Bar Series

• Tilts

  • Pump Handle Tilt

  • Ball-and-Chain Tilt

  • Arm Bar Tilt

  • Claw Ride Tilt

• Cradle Series

  • Crossface Cradle

  • Nearside Cradle

  • 1-on-1 Nearside Cradle

  • Nearside Cradle with Foothook

  • Far Side Cradle

• Riding Legs

  • Getting Into Legs

Coaching Clinics

• Beat the Streets Clinic (Cary Kolat)

• Handfighting and Controlling Ties (John Smith)

• Neutral Position (John Smith)

• Baseline Defense (John Smith)

• Bottom Position (John Smith)

• Monterey Coaches Clinic (Cary Kolat)

• Monterey Coaches Clinic (Dan Gable)