TrainersEye · Session of the Day · Wrestling · #013

Wrestling Takedown Power — Penetration & Hip Explosion

Penetration-step drive, hip extension through resistance, ground-to-feet explosiveness · Stage · Position Foundation (technique & neck base)

Target ≈ 60 minDate Body Weight Session RPE cap 8-9/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Stance & neck prep · hips, wrists, cervical · 6-8 min

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1	Inchwormlive in the low stance — chest up, hips loaded	8 + 8
2	Leg Swingsteady breathing rhythm	2 × 10
3	Neck Rotationneck isometrics 70% effort, 10-s holds, zero movement	2 × 10 s each way

Phase 2 · Level-Change, Footwork & Reaction8-10 min · low-stance bursts, full recovery · react to the call

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	1	Duck Walk — low stance travellive in the low stance — chest up, hips loaded	4 × 10 s
	2	Side Steppenetration step — level drops BEFORE the step, back flat	4 × 10 s

Phase 3 · Explosive Mat Power12-15 min · ground-to-feet explosiveness · 100% intent · rest 90 s

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	1	Sprawlfinish every rep with a violent hip snap	4 × 5
	2	Split-Stance Jump & Stickground to feet under 2 seconds — every single time	4 × 4

Progression: Foundation rule: bridge progressions earn the mat — wall-supported before full bridge, 4-way isometrics before rolling volume. Neutral spine on every shot rep; depth comes from the hips.

Phase 4 · Wrestling Strength & Neck/Grip Armor18-22 min · heavy compounds + neck/grip finishers · rest 2-3 min

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1	Glute-Ham Raiseposture survives fatigue — flat back even gassed	3 × 6	kg
2	Floor Pressposture survives fatigue — flat back even gassed	3 × 6	kg
3	Dead Bugposture survives fatigue — flat back even gassed	3 × 8/side

Phase 5 · Spinal Decompression & Mat Recovery4-6 min · hanging traction after neck work, hip release, breathwork

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1	Dead Hangsteady breathing rhythm	2 × 30 s
2	Cobra Posesteady breathing rhythm	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

The neck is the career — bridge progressions earned not rushed, neutral spine on every shot, hydrate around weight cuts. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.