CSW Training Center

Transitioning from Triangle to Arbmar to Omo Plata.

1. Sweep
   1. Hold both wrists
   2. Underhook the leg
   3. Rotate
   4. Sweep
2. Triangle 1
   1. Hold both wrists
   2. Tuck both arms to your hips
   3. Kick up and over
   4. Push the arm to the side
   5. Transition to both legs on one side of the neck
   6. Arm Lock
   7. Wrist Lock
   8. Omo Plata
3. Kickoff
   1. Hold both wrists
   2. Opponent pulls arms back
   3. Tuck both knees inside against his biceps
   4. Kick his chest to knock him off
4. Triangle 2
   1. Hold both wrists
   2. Tuck & Pull
   3. Foot on hip
   4. Kick over
   5. Grab your shin
   6. Apply the triangle
   7. Grab the head to finish
5. Triangle 3
   1. Hold both wrists
   2. Tuck & pull
   3. Hips up
   4. Kick over to the triangle position
   5. Grab the head to finish
   6. **Practice on one side and then fake to the other side

A lot of guys never bow in and out of class. They walk in late, mouth off, their manners are poor, their moral ethics are poor, their discipline is piss poor. The respect part, (Wai, Shaking Hands, High Five, Telling Your Name), is important. You guys are sweating together. I want to know who I’m sweating with!

The respect factor is whe Wai and the bowing. The bowing is more traditional Japanese, but I try to keep that for all my guys so they at least have the respect factor. We don’t have belts, we wear shorts & sweats, we play loud music and train hard, but we must keep the respect and pass it on to the new generation.

I used to be the new generation, but now I’m old. It’s weird. When I go to Japan, the place where all of the respect is, you walk in the door, stop and bow. Now some walk in and wave their hand and keep talking. For some, the respect factor has really changed.

I see a lot of this in mixed martial arts because they see Tito Ortiz and some other guys with the Bad Boy image. If you really get to know Tito, he’s not really like that. He’s a little cocky, but it’s for the hype of the media, and that’s what they need. Phil Baroni is the same way. He’s kind of crazy, lol, but, once you sit down and talk to him, he’s not really that way. People see the image on TV and love pro wrestling and that kind of attitude, so it tends to come out and the young people see this and that’s how they act. That’s not what it’s about.

It’s about respect, and it’s very important!

1. Positioning Movement Drill
   1. Change positions every 5 seconds
2. Top / Bottom Position Movement Drill
   1. Bottom tries to escape and Top tries to maintain position.
   2. Stick & float
   3. Don’t switch positions
   4. Flow easily
3. Training Tip:
   To get very good at submission, you practice many repetitions. For competition, it’s about being very good at one thing, not twenty five things. A wrestler has three things that he is very goot at, not everything. A wrestling coach has a lot of knowledge about many things, but as a competitor, and to be successful on the mat for competition, you need to get very good at one or two things. We use high repetition for this. Persistence is number one. Also, being very focused on one thing is important.
4. Spinning Armbar Drill From Mount
   1. Two hands on chest
   2. Pop up and spin
   3. Lay back and apply the armbar
   4. Turn hips down and rotate
   5. Re-Mount
   6. Repeat Movement
5. Spinning Armbar Drill From Guard 1
   1. One hand on elbow, one hand under the leg
   2. Spin and kick leg over the head (Make sure there is no space)
   3. Apply the armbar
   4. Repeat Movement
6. Spinning Armbar Drill From Guard 2
   1. Two hands on wrists
   2. Spin and kick leg over the head
   3. Apply the armbar
   4. Repeat Movement

1. Warm Up Adjustments
   1. Hip Adjustment
   2. Rear Rib Adjustment
   3. Rear Shoulder Adjustment
   4. Skin Pinch Lift
   5. Collar Bone Adjustment
   6. 90 Degree Spine Adjustment
   7. Front Rib Adjustment
   8. Front Hip Adjustment
   9. Knee Adjustment
   10. Ankle Adjustment
2. Quarter Position Spin Drill
   1. Make sure your posting arm is on the shoulder, palm up
   2. Your other arm is holding the tricep
   3. Men, spin on the upper chest
   4. Women, spin on the lower chest
3. Pulling Guard Drill
   1. From Cross Body Bottom
   2. Bridge and pull guard x 10
4. Proper arm positioning from the bottom against the Swaying Base
   1. From Cross Body
      1. One arm on the neck, the other on the hip
   2. From Kesa
      1. 90 degrees on the floor
   3. From Low Body Control
      1. Hold the hip

1. Top Control
   1. Keep your base while bottom is trying to escape from mount
2. Chicken Wing from Cross Body
   1. Opponent grabs shorts to counter the chicken wing
   2. Grab & Pop the arm up
   3. Figure 4
   4. Body Weight Down Pin The Arm
   5. Apply The Lock
3. Cross Face Figure 4 Guard Pass
4. Face Lock From Mount

1. Entry to Takedown
   1. Finger Jab
   2. Left Kick
   3. Double Leg Takedown
      1. Step
      2. Pull
   4. Switch Positions & Establish Mount
2. Draw The Kick
   1. Finger Jab -- Left Kick to draw the Rear Kick
   2. Lead Pick
   3. Cross
   4. Double Leg Takedown
3. Mount Variations

1. Kicking The Puncher Review
2. Tip: Drilling is for timing and for high repetition
   1. T.R.I.G.
      1. Technique
      2. Repetition
      3. Isolation
      4. Go
3. Offensive Punching To Takedown
   1. Fake The Cross
   2. Left Hook
   3. Shoot The Double Leg Takedown
   4. Stand Up
   5. Kickover Guard Pass
   6. Kesagatame Position
   7. Ground Striking
4. Limb Destruction
   1. Knee The Kicking Leg
5. Punching & Kicking Combos
   1. Jab -- Right Kick
   2. Jab Cross -- Left Kick
   3. Tip: Left Kick (Inner Thigh) should have an upward arc.
   4. Tip: Right Kick (Outer Thigh) should have a downward arc.
6. Takedowns Off The Kick
   1. Jab -- Right Kick
      1. Step In Double Leg
      2. Step In Single Leg

1. Entries Off The Punch
   1. Feed: Jab -- Cross -- Hook -- Hook
      1. Parry -- Parry -- Cover -- Cover -- Steering Wheel
   2. Feed: Jab -- Cross -- Hook
      1. Parry -- Parry -- Cover -- Over Wrap
      2. Parry -- Parry -- Bob & Weave
      3. Parry -- Parry -- Slip Back -- Enter
2. Takedowns Off The Punch
   1. Feed: Jab -- Cross -- Hook -- Hook
      1. Steering Wheel -- Head & Arm Throw
      2. Steering Wheel -- Double Leg
      3. Curve Knee -- Hip Throw
      4. Body Lock -- Step Over
3. Secondary Takedowns