Training to Scramble and Explode

Ben Peterson, Ethan Bosch

This article was written several years ago, but still holds the same relevance today! Read to the end for links to more outstanding matches.

The 84-kilogram finals match at the 2002 Freestyle World Championships was an incredibly exciting match between Yoel Romero of Cuba and Adam Saitiev of Russia.  Both were world champions in 1999, and Saitiev had pinned Romero in the Olympic finals in 2000.  The table was set for a real barn-burner, and the wrestlers did not disappoint.  

Deadlocked at 3 after regulation, they headed for overtime.  First one to score wins the world championship.  

The overtime lasted only 14 seconds.  But what a 14 seconds it was!  The two got entangled in a wild scramble.  It seemed certain one would score.  Then it seemed certain the other would score.  Finally the whistle blew with Romero on top, and it looked as though he had won it.  But the officials went back and looked at the tape.  They decided that Saitiev had actually scored a point earlier in the scramble, and he was awarded the gold medal.

Watch it Here

What made this match so exciting?  It was partly the match-up of two great competitors going head-to-head.  It was partly the fact that it went to overtime.  The controversial finish might have been a factor, too.  But I think it was mostly because explosive, scrambling wrestling is the most exciting thing to watch in any sport.

Every wrestler develops his own style.  Some are slow and controlled.  They may think about each new position they want and avoid all others.  Other wrestlers prefer to scramble.  The faster the pace and the more positions they can get into, the better they like it.  As a competitors, we often like the second approach – the scrambling and exploding way (and as a spectator, we almost always prefer it).  We find specific training methods that will increase our ability to win with this style

Drilling

Scrambling can be learned through drilling of wrestling moves. The normal way to drill is to do five doubles, five singles, five firemen’s carries, etc.  Instead, fake one and finish with a second or third move.  We do a “give and take” drill in which one man sets up and penetrates to his move – then retreats.  On his way out, the other man attacks with a move of his own.  There is constant motion and adjusting by both men.  Cooperation between partners is needed for this sparing to work

Wrestling 

Scrambling should also be considered while wrestling hard.  It is vital to learn to pick up the pace.  

• A bigger man who trains with someone smaller and quicker will find he needs to keep moving and adjusting in order to face his opponent and protect his legs.  Personally, I liked wrestling with the lighter weight wrestler, and they helped me greatly.  They were hard to get a hold of.  They kept me moving.  While I was in college at Iowa State, Dan Gable was often my workout partner.  I weighed 40-50 pounds more than he did, yet his constant motion kept me moving and never permitted me to stand still.  It was scramble or get beat.
• A man your size or larger who is a real competitor is also good.  If he is always willing to go “one more” takedown and fights like a tiger, you have a good training partner.  Push him and ask him to push you.  My brother John was this for me.  I had to be sharp and fight back or he would eat me alive.  John really taught me to scramble.
• Don’t ever permit a stalemate in your practice.  Adjust and try something, even if it fails.  You will get used to more positions that way, which will improve your scrambling skills.  Also, a warm room will encourage the athletes by keeping their muscles and joints loose and warm, making them more eager to explode and scramble.  Dan Gable’s motto is: “Get in as many positions as possible as many times as possible.”

Weightlifting

You need strength to execute your best moves.  Therefore, wrestlers need work in the weight room. Is it possible to learn scrambling and exploding while lifting?  YES!

• Explode with the weight.  Snap it up as much as possible. Slow power is fine when going for maximum, but when lifting lighter weights for more reps, you should almost be throwing the weight.
• Do several quick reps with light weight.  After you lift heavy on an exercise, finish with a set of 10-20 reps in which you explode repeatedly until you are so exhausted you can’t do another rep.  This will give you the endurance and discipline to explode in the last period of a match

Running

Running is probably the easiest way to train for scrambling and exploding.  I suggest doing sprints after a hard wrestling practice in the longest indoor space you can find.  Do a hand full of 20 to 50 yard sprints.  Then walk fast between each (don’t jog).  Train your body to go from a walking to a full sprint in a couple steps.

Another way to use running to get in scrambling/exploding shape is to run a mile as a second workout (start easy and finish hard).  Then do your sprints, cool down, shower, and be back to class in less than an hour.  The workout itself takes 15 minutes or less, this simulates a match.  Do this 2-4 times in a day, and you have prepared yourself for a tournament.  While in college, on a free Saturday before major tournaments, I would do this run before all three of my meals and again before going to bed.  The next week’s tournament seemed like a vacation!

Most fans like an explosive, active style of wrestling, and the rules continue to change to encourage that style. Athletes need to be well prepared to compete that way.  Each aspect of our training should be planned to develop that style. Drill in series, scramble in wrestling, lift with explosive reps, and run short and explosive. These training methods can help you and your team become exciting and aggressive wrestlers… and that’s a wrestling style that will always put people in the bleachers.

Enjoy these more recent matches that came down to who could scramble and explode at the end of the match. 

Brandon Slay defeats one of the most successful wrestlers in international history when he defeated Bouvaisar Saitiev in the Olympics

https://www.youtube.com/watch?v=OvxuQW8NNbU

Jordan Burroughs overcomes a significant point deficit to hold off David Taylor

https://www.youtube.com/watch?v=zDyDUS0Euk4

QUESTION OF THE DAY: What exercises or ideas have helped you most with scrambling and exploding?

Today Ben & John run Camp of Champs Wrestling Camps where they run camps and weekend retreats, and are frequent guest speakers for numerous special events.

Find out more, including how to order the upcoming book Road to Gold, the incredible journey of Ben and John Peterson to Olympic Gold at www.campofchamps.org