Folkstyle, or collegiate wrestling, is the most common form in the U.S. and is heavily focused on control and position. Wrestlers are rewarded for riding time, escapes, reversals, and maintaining top position, making mat wrestling essential. To excel in Folkstyle, you must develop your ability to control your opponent on the mat and escape from the bottom position.

• Key Focus Areas:
  • Takedowns and Mat Control: Success in Folkstyle requires mastery of takedowns, escapes, and reversals. You need to be able to both take down and control your opponent while also avoiding getting ridden or turned.
  • Mat Wrestling: The top and bottom positions are critical. On top, work on rides, breakdowns, and pinning combinations. On bottom, practice explosive stand-ups and effective techniques to escape control.
  • Riding Time: Folkstyle rewards riding time, so it’s important to develop a skill set that allows you to control your opponent without stalling.
• Training Tips for Folkstyle:
  • Drill top and bottom position daily to build comfort and confidence.
  • Focus on turns and pinning combinations like tilts, cradles, and bars.
  • Work on explosive stand-ups and escapes to avoid spending too much time on the bottom.

2. Freestyle Wrestling: Exposure and Speed

Freestyle wrestling is internationally recognized and has fewer mat wrestling opportunities than Folkstyle. It emphasizes takedowns, turns, and exposures. In Freestyle, the goal is to control your opponent’s back to the mat for points, and scoring is based on high-amplitude moves. The focus is on dynamic action, as both offensive and defensive wrestlers can score.

• Key Focus Areas:
  • Exposure: One of the major differences in Freestyle is the importance of exposing your opponent’s back to the mat. Even a partial turn can score you points.
  • Gut Wrenches & Leg Laces: These turns are essential to rack up points quickly from the top position. Practice gut wrenches and leg laces relentlessly.
  • Takedowns: Similar to Folkstyle, takedowns are crucial in Freestyle. However, throws, trips, and slick finishes that expose your opponent’s back will earn you more points than in Folkstyle.
• Training Tips for Freestyle:
  • Focus on explosive, high-amplitude takedowns that lead to quick exposure.
  • Develop proficiency in gut wrenches and leg laces to score bonus points from the top position.
  • Drill counters and defensive techniques, as you can still score while defending a shot.

3. Greco-Roman Wrestling: Upper Body Power

Greco-Roman wrestling is the most distinct of the three styles, as it prohibits attacks on an opponent’s legs. This means that throws, clinch work, and upper-body techniques dominate Greco. Developing strong hips and explosive power in the upper body is critical for success in this style.

• Key Focus Areas:
  • Upper-Body Attacks: Since leg attacks are off-limits, Greco relies on throws, arm drags, and upper-body locks. A wrestler’s ability to control and manipulate the clinch is paramount.
  • Throws and Lifts: Big, dynamic throws like suplexes and body locks are essential for scoring. Greco rewards amplitude, so practicing lifts and throws is vital.
  • Hand Fighting and Positioning: Effective hand fighting is a key aspect of Greco, as you need to control ties to set up throws and maintain dominant position.
• Training Tips for Greco-Roman:
  • Strengthen your hips, shoulders, and grip to handle intense upper-body exchanges.
  • Drill a variety of throws and lifts to score big points and overwhelm your opponent.
  • Work on clinch and hand-fighting techniques to establish control and create opportunities for scoring.

4. Adjusting Your Training to Succeed in All Three

If you’re looking to excel in Folkstyle, Freestyle, and Greco-Roman wrestling, it’s important to adjust your training based on the season and the style you’re focusing on. Here are some training strategies to ensure success in all three:

• In-Season vs. Off-Season Focus: Many wrestlers will spend the high school or college season focused on Folkstyle, then transition to Freestyle or Greco in the spring and summer. Use the off-season to sharpen your Freestyle and Greco skills, focusing on exposure techniques, throws, and upper-body strength.
• Film Study: Watching film is one of the best ways to improve your wrestling IQ across all styles. Study high-level matches in Folkstyle, Freestyle, and Greco to understand the different tactics and strategies. Analyze your own matches to identify areas where you can improve.
• Situational Drilling: Drill specific situations that are unique to each style. For example, in Folkstyle, spend time on bottom and top positions; in Freestyle, work on turning opponents with gut wrenches; and in Greco, practice throws from the clinch.

5. Mental Toughness and Adaptability

Wrestling in different styles forces you to adapt both mentally and physically. To excel, you must be open to changing your approach to the sport depending on which style you are competing in. Keep in mind that each style offers something valuable that can enhance your overall wrestling skill set:

• Folkstyle’s focus on control will improve your mat wrestling and endurance.
• Freestyle’s speed and explosiveness can enhance your takedown ability and quick scoring techniques.
• Greco’s upper-body strength and positioning skills will make you a more powerful and versatile wrestler.

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Conclusion

Mastering Folkstyle, Freestyle, and Greco-Roman wrestling requires understanding the nuances of each style and tailoring your training accordingly. By focusing on the key skills and strategies unique to each, you’ll become a well-rounded, adaptable wrestler capable of succeeding at any level. Whether you’re preparing for a Folkstyle season or an off-season Freestyle/Greco tournament, being able to transition between these styles will give you a competitive edge on the mat.