David Home Workout #2

By bestfree | Uncategorized

May 20

This is David Avellan. I know that sometimes

you want to train, but you do not have a buddy to train with. Other
times, you just want a good solo workout that will test your
technique and your conditioning. So today, I will outline one of
my favorite ground and pound routines to train with. You will
need the following equipment:

Hand Wraps
Boxing Gloves (MMA gloves can be substituted)
Ground Dummy
Boxing Heavy Bag
Interval Timer

While working the ground dummy, you want to be able to move into
different positions such as: guard, half guard, mount, side mount,
back mount, standing open guard, and north/south. Use your
creativity to simulate these positions, so that you give yourself
different angles of attack.

The workout consists of 12 rounds of 3 minutes each with a 30
second rest:


1. Shadow Boxing
Use all of your strikes, move freely and mix in sprawls at your
discretion.

2. Freestyle bag work on Heavy Bag
Strike the Heavy Bag using any strikes and mix in sprawls at
your discretion.

3. Freestyle bag work on Ground Dummy
Move freely from different positions, using any strikes
(punches, elbows and knees).

4. Focused power shots on Ground Dummy
The focus on this round is quality power shots. Throw only one
strike at a time. Give yourself 3-5 seconds between each strike.
Focus everything you have on each shot.

5. Repeated combinations on Ground Dummy

Pick one striking combination and focus your power on throwing
the combination. Give yourself 3 seconds between each combination.
Repeat the same combination at least 5 times.

6. 20s freestyle / 10s explosive power on Ground Dummy

Freestyle on the bag for 20 seconds, then use full power and
speed for 10 seconds. Then repeat this continuously.

7. Lifting Ground Dummy and slamming it every 15 seconds
Strike the bag as in the freestyle round. Every 15 seconds,
lift the bag over your head and slam it. Repeat.

8. Standing up and sprawling while working the Ground Dummy every 15 secs
Strike the bag as in the freestyle round. Every 15 seconds,
stand up and sprawl on the bag. Repeat.

9. Alternating between the Ground Dummy and the Heavy bag every 15 secs
Go freestyle between the ground dummy and the heavy bag.

10. Continuous striking on the ground dummy, then every 15 seconds
lift up the bag and sprint 20 ft then slam

Punch the ground dummy with no breaks. Just punch non stop.
After 15 seconds, lift the bag over your head and sprint 20 ft and
slam the bag. Repeat.

11. Power shots on the Ground Dummy, then every 15 seconds lift up
the bag and throw it as far as you can and run to it

Power shot on the ground dummy as in round 4, then lift the bag
and throw it as far as you can overhead. Then sprint to the bag.
Repeat.

12. Sprawl on the ground dummy, circle step all the way around the
dummy then sprawl again

From standing, sprawl on the bag and stand up. Then circle step
all the way around the bag full circle. Repeat.

This routine is challenging for even a seasoned pro. It also will
allow you to develop a lot of power on the ground, where most
people do not take the time to work. Having great technique and
power on the ground will make you an intimidating adversary to any
opponent. Sometimes I’m not able to make it to our MMA gym in Miami, FL
and I use this routine.
So use this routine the next time you train on your own
and enjoy the ground and pound!

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