My trainer has been having us do this workout as of late and it's a smoker.
You need 2-3 people to do this but 3 is optimal, thai pads, and gloves. It is harder with full-size gloves than MMA type but I think thats half the point. A gym timer is a must.
1. 30 seconds, stand-up (hands only) figure out preset combos so you aren't standing around waisting time.
2. Immediately drop to your back. (This is where #3 comes in).
3. 30 seconds, ground. Let #3 take mount, side mount, something other than guard. Try to pull guard or escape, with #3 going for submissions without actually committing to said submission just keep wrestling for 30 seconds.
4. Get up fast and aware, don't just stand up like like its all gravy, cause it isn't. #2 (pad holder) is going to attack you during stand up so protect yourself.
5. 30 Seconds, stand-up (kicks and knees) focus on good form and hand position.
6. Repeat steps 2 & 3.
7. 30 Seconds, stand up (kicks and punches) combos of kicks, punches, knees, elbows...
8. Repeat steps 2 & 3.
Round 1 is now complete, do this circuit 3-5 times (rounds will be 3:00min) then switch roles.
You need 2-3 people to do this but 3 is optimal, thai pads, and gloves. It is harder with full-size gloves than MMA type but I think thats half the point. A gym timer is a must.
1. 30 seconds, stand-up (hands only) figure out preset combos so you aren't standing around waisting time.
2. Immediately drop to your back. (This is where #3 comes in).
3. 30 seconds, ground. Let #3 take mount, side mount, something other than guard. Try to pull guard or escape, with #3 going for submissions without actually committing to said submission just keep wrestling for 30 seconds.
4. Get up fast and aware, don't just stand up like like its all gravy, cause it isn't. #2 (pad holder) is going to attack you during stand up so protect yourself.
5. 30 Seconds, stand-up (kicks and knees) focus on good form and hand position.
6. Repeat steps 2 & 3.
7. 30 Seconds, stand up (kicks and punches) combos of kicks, punches, knees, elbows...
8. Repeat steps 2 & 3.
Round 1 is now complete, do this circuit 3-5 times (rounds will be 3:00min) then switch roles.
