Wrestling Curriculum List

Off-Season Strength and Condtioning Starts Today

Our Wrestling Curriculum Program

This curriculum has been developed by the Alamo City Coaches and the skills listed are required for color advancement for practice gear. Wrestlers will be required and only allowed to wear the color shirt, they have earned during practice sessions. Any color shorts can be worn but the top must be the color the wrestler has earned. The initial shirt will be provided with others available to purchase. Think of the system like a "belt system" in Martial Arts. Wrestlers must have the required skills and be tested prior to being able the wear the color (practice shirt) they have earned. Tests should be requested by the individual wrestler and limit to allowed tests will be listed. All wrestlers will begin with a white practice shirt and must request to be tested (outside of regular practice time) when they feel they are ready and have acquired the proper skills listed to qualify for each color. Only one color can be tested for at a time and a wrestler must meet time and performance requirements for each color. This system places responsibility for improving on the individual wrestler and promotes personal INDIVIDUAL development. If a wrestler does not know a move or can't perform the move "up to par," this system gives the wrestler the incentive to become better at that particular technique by asking for help or obtaining that information through outside resources. This program provides milestones for all wrestlers in any time in their life and drives the idea of our club's goal of being:

#ONLY THE BEST

"onLY THE bEST" Syllabus

Training Shirt Colors

White
Silver
Red
Black

White Shirt

All wrestlers, despite of experience, will begin at this level and only advance until properly tested. Wrestlers may be placed at this level for extreme disciplinary actions as well.

Silver Shirt

Must maintain good standing within the club and display a positive attitude in all phases of wrestling.
Must have at least 1 calendar (365 days) of experience (no competition required)
Be coachable at all times
Display effective communication habits
Maintain all grades above a "C" average
All proper starting positions in all styles of wrestling (depending on age: Neutral, Top, Bottom, Par Terre)
Must be able to COMPLETE the 1.5 mile run
Must be able to carry out and display 90% of the following techniques effectively:

1. Neutral Techniques

Proper Shot
Inside Single Leg
Outside Single Leg
High Crotch
Sprawl
Shot/Re-Shot
Head Snap Spin
Front Headlock to Softball Toss
Front Headlock to Butcher
Ankle Pick
Knee Pick
Duck Under

2. Top Techniques

Tight Waist Chop
Tight Waist Far Ankle
Any Breakdown to Half Finish
Any Breakdown to Cradle Finish

3. Bottom Techniques

Funky Monkey Stand-Up
Funky Monkey Sit-Out
Sit-Out to Peterson
Sit-Out to Backdoor

4. Freestyle/Greco Techniques

Lateral Drop
Greco Shot
Greco Shot Bear-hug finish
Crotch Lift (Redirection) from neutral
Gut Lift (Redirection) from neutral
Gut Wrench
Gut Lift
Figure 4 Lace
Butterfly Lace
Par Terre Defense

Red Shirt

Must meet all the prior criteria and maintain good standing with the club. All qualified Silver shirts must meet the following criteria in order to advance
Maintain a great attitude
Be coachable at ALL times
Have over 3 calendar years (1095 DAYS) of wrestling experience (competition required)
Maintain reliable (deemed by coaching staff depending on individual situations that may exist) practice habits AND attendance
Display effective communication habits
Maintain ALL grades in school above a “C” average
MUST HAVE COMPETED FOR AT LEAST 2 FULL SEASONS (INCLUDES FOLK, FREE, GRECO)
MUST DISPLAY LEADERSHIP QUALITIES OTHERS STRIVE TO EMULATE
Must have completed at least 2 outside wrestling camps/clinics
Must have completed the 3-mile run under 24mins (weight exceptions)
MUST BE ABLE TO PERFORM THE FOLLOWING TECHNIQUES PROPERLY AND WITHOUT ERROR DURING GRADED DEMONSTRATION

1. Neutral Techniques

PROPER MOVEMENT AND SHADOW WRESTLING
PROPER SNAPS AND DRAGS
DOUBLE LEG W/ FLAIR FINISH
OUTSIDE SINGLE PICK UP TO KNEE WRETCH TRIP
FIREMAN’S CARRY
HIGH CROTCH TRANSITION TO DOUBLE FLAIR FINISH
CORRECT SPRAWL DEFENSE WITH SPIN
SHOT-RESHOT WITH ANY FINISH
FRONT HEADLOCK FACE THROW
HOLLYWOOD DEFENSE FINISH
OUTSIDE SINGLE KICK-OUT DEFENSE
OUTSIDE SINGLE CAPTURE HEAD DONKEY KICK ESCAPE
JAP WHIZZER

2. Top Techniques

SPIRAL RIDE TO FINISH
SPIRAL RIDE TO NAVY
NAVY TILT SERIES TO FINISH
CHIN BACK TO PIN
BALL AND CHAIN TILT
CHEAP TILT
2 ON 1 TILT
STACK
ARM BAR SERIES
¼ NELSON
¾ NELSON
LEG RIDING SERIES
SPLADLE FINISH

3. Bottom Techniques

SIT-OUT TO GRANBY
QUADPOD STAND UP
QUADPOD STAND UP TO SWITCH
STANDING GRANBY
STEP AROUND SEAT BELT TOSS

4. Freestyle/Greco Techniques

Any 2 Proper 5 point throws
Proper lifting techniques with 2 lifts
Proper Throwing techniques with 2 throws
Gator Roll

Black Shirt

Must meet all the prior criteria and maintain good standing with the club. All qualified Red shirts must meet the following criteria in order to advance

Complete ANY technique requested during testing at 100%
Receive a majority of the coaches' vote (2/3rds, 3/4ths)
Be a team leader/captain for at least 6 months
Complete a 5k run in under 18 mins
Must have over 4 years of wrestling experience minimum