Learn from Ahileas Bolovan, a seasoned BJJ practitioner and wrestling expert with years of competitive experience.
Master the foundational principles of wrestling movement, including stance variations and essential shooting mechanics.
Explore a comprehensive training regimen with 8 physical foundation exercises designed to enhance your performance on the mat.
Perfect for BJJ practitioners of all levels looking to elevate their takedown game and improve their overall grappling strategy.
Course Content
Expand All Sections
Volume 1
CHAPTER TITLE
START TIME
Course Introduction
00:00 - 02:12
How To Use This Course
02:12 - 02:42
Foundational Principles Of Wrestling Movement
02:42 - 03:20
Square Vs Staggered Stance - Functional Differences
03:20 - 06:58
Volume 2
CHAPTER TITLE
START TIME
Chapter Overview - Building Physical Foundations
00:00 - 00:45
Hindu Squats - Air Squats
00:45 - 02:00
Wrestling Lunges
02:00 - 03:27
Sapate - Traditional Indian Wrestling Exercise
03:27 - 04:43
Wrestling Mountain Climbers
04:43 - 05:48
Knee Jumps - Mini Sprawl
05:48 - 06:38
Sit Outs - Wrestling Escapes
06:38 - 08:00
Neck Strength - Wrestling Bridges
08:00 - 13:22
Volume 3
CHAPTER TITLE
START TIME
The Importance Of Shooting Mechanics
00:00 - 00:40
Distance Management & Set-Up Structure
00:40 - 03:03
Technical Faults - Not Reaching With The Heal, Dragging The Foot Sideways.
03:03 - 04:56
Volume 4
CHAPTER TITLE
START TIME
Unified Entry Principle- One System, Multiple Outcomes
00:00 - 01:26
Staggered Stance- Knee Pull Entry
01:26 - 05:13
Square Stance - Double Leg Entry
05:13 - 07:21
Mirror Stance - Sweep Single Entry
07:21 - 10:59
Defensive Depth- Low Single - Ankle Pick Adaptation
10:59 - 13:09
Volume 5
CHAPTER TITLE
START TIME
The Finishing Phase- Common Failure Points
00:00 - 00:41
Knee Pull - Double Leg Finish - Head Onto Outside
00:41 - 03:05
Knee Pull - Front Finish
03:05 - 06:25
Knee Pull - Back Finish
06:25 - 07:58
Knee Pull - Barzegar Finish - Head Onto Inside
07:58 - 11:07
Knee Pull - Knee To Chest
11:07 - 14:55
Double Leg - Finish Of The Knees
14:55 - 21:29
Double Leg - Cut The Corner
21:29 - 23:37
Double Leg - Finish Option When Countered- Head To The Outside
23:37 - 26:36
Double Leg - Counter - Iranian Lift - Back Door Finish (1St Option)
26:36 - 29:50
Double Leg - Counter - Iranian Lift - Back Door Finish (2Nd Option)
29:50 - 31:27
Sweep Single - Single Leg Finishing Mechanics
31:27 - 34:58
Bonus Move - Low Single - Ankle Pick - Opponent In A Very Low Stance
34:58 - 38:33
Chapter Recap - All Moves 50 % Speed
38:33 - 40:01
Volume 6
CHAPTER TITLE
START TIME
The Role Of Defense In Offensive Efficiency
00:00 - 00:56
Mini Sprawl And The Functional Difference
00:56 - 03:11
Big Sprawl And When To Use It.
03:11 - 06:08
Final Message - Thank You
06:08 - 06:54
What Will You Learn?
Unlock the secrets of effective takedowns with 'One Shoot System' by Ahileas Bolovan. This instructional video dives deep into the mechanics of shooting, distance management, and entry techniques, providing you with a robust framework to enhance your grappling skills. Whether you're a beginner or an advanced practitioner, you'll gain invaluable insights and practical drills that will transform your approach to takedowns and wrestling in Brazilian Jiu-Jitsu. Get ready to elevate your game and dominate your opponents with confidence!
Technique List
Chapter 1
COURSE INTRODUCTION
HOW TO USE THIS COURSE
FOUNDATIONAL PRINCIPLES OF WRESTLING MOVEMENT
SQUARE VS STAGGERED STANCE - FUNCTIONAL DIFFERENCES
Chapter 2
CHAPTER OVERVIEW - BUILDING PHYSICAL FOUNDATIONS
HINDU SQUATS | AIR SQUATS
WRESTLING LUNGES
SAPATE - TRADITIONAL INDIAN WRESTLING EXERCISE
WRESTLING MOUNTAIN CLIMBERS
KNEE JUMPS | MINI SPRAWL
SIT OUTS | WRESTLING ESCAPES
NECK STRENGTH | WRESTLING BRIDGES
Chapter 3
THE IMPORTANCE OF SHOOTING MECHANICS
DISTANCE MANAGEMENT & SET-UP STRUCTURE
TECHNICAL FAULTS - NOT REACHING WITH THE HEAL, DRAGGING THE FOOT SIDEWAYS.
Chapter 4
UNIFIED ENTRY PRINCIPLE: ONE SYSTEM, MULTIPLE OUTCOMES
STAGGERED STANCE: KNEE PULL ENTRY
SQUARE STANCE - DOUBLE LEG ENTRY
MIRROR STANCE - SWEEP SINGLE ENTRY
DEFENSIVE DEPTH: LOW SINGLE | ANKLE PICK ADAPTATION