Issue 046
February 2009
This article follows my recent introduction to the use of a grappling dummy. This time we’re going to delve a little deeper into training with a partner who never complains about getting beaten up.
More often than not, many fighters use the dummies for ground ‘n pound (GnP) drills and that’s it. This is a great shame, as having a partner that you can throw, heave, and batter about is a great advantage, and you can get a great workout when no one else is around to help you train. Using the list of exercises from Issue 41, I’ve put together some little circuits for you to try.
Striking workout
This is a high-octane workout where you really make use of the dummy’s capacity for soaking up punishment.
- Stand the dummy in a corner, perform punch-out drill for 50 reps (50 punches thrown in 1-2 fashion)
- Take it down to the floor, get side control – throw ten elbows / hammer fists
- Get full mount – throw twenty punches / elbows
- Drag the dummy up and suplex it for five reps
- Perform 10 burpees
Repeat for five-minute rounds with a one-minute rest.
Grappling workout
This workout brings an isometric element to the circuit, and has plenty of carry-over to when you’re trying to control an opponent either in the clinch or on the ground.
- Perform a ‘heart-breaker’ minute (suplex the dummy, take mount, throw ten GnP strikes for 60 sec)
- Pick the dummy up, squeeze tightly and run to the other end of the mat
- Perform another heart-breaker minute
- Drop the dummy and do ten burpee-suplexes – drop into a burpee, but instead of jumping up after the push-up, grab the dummy and suplex it!
- Pick up the dummy and run back to the start
Repeat for rounds as desired.
The ‘two bodies are better than one’ workout
Finally, the last workout involves some bodyweight callisthenics. This is known as a ‘TABS’ workout: tuck jumps, alternate squat thrusts, burpees, and squat thrusts.
- Perform ten tuck jumps
- Pick up the dummy – sprint up and back down the mat
- Perform ten alternate squat thrusts
- Pick up the dummy – sprint up and back down the mat
- Perform ten burpees
- Pick up the dummy – sprint up and back down the mat
- Perform ten squat thrusts
- Pick up the dummy – sprint up and back down the mat
ALWAYS WANTED TO KNOW. . .
How will it make me a better fighter?
In a nutshell, metabolic conditioning is a very specific form of performance enhancement. The adaptations that occur allow the body to better tolerate the fatigue and lactate build-up associated with fast-paced, intermittent activities such as combat sports. Steady-state cardio or long slow distance (LSD) will do little for your fight fitness unless you actually fight at that pace.
Barry Gibson is a kettlebell and fitness instructor based in North East England. A strength and conditioning trainer to MMA fighters, he holds a third dan in judo. Any questions or queries can be directed to [email protected]
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