Solo Training
1. Back Fall and Get Up- 2 Minutes
2. Shrimping- 2 Minutes
3. Reverse Shrimping- 2 Minutes
4. Gorilla Hop- 1 Minute
5. Elbow Crawl- 1 Minute
6. Forward Shoulder Roll to Breakfall- 1 Minute
7. Forward Tumble to Jump- 1 Minute
8. Turning- 1 Minute
9. Low Sweep- 1 Minute
10. V-Ups- 2 Minutes
11. Shadowboxing Complex
-3 Minutes Shadowboxing
-30 Seconds Push-ups
-3 Minutes Shadowboxing
-30 Seconds Squats
---As Many Rounds as Possible
Partner Training
1. Shrimping w/Partner- 1 Minute each
2. Reverse Shrimping w/Partner- 1 Minute each
3. Knee Lock Walk- 1 Minute each
4. Jumping Ankle Cross- 1 Minute each
5. Jumping Ankle Cross to Takedown- 2 Minutes each
6. Single Leg Takedown Practice- 2 Minutes each
7. Double Leg Takedown Practice- 2 Minutes each
8. Sprawl Practice- 2 Minutes each
9. Grappling- 3 x 5 Minute Rounds
10. No Contact/Very Light Sparring Complex
-3 Minutes No Contact/VL Sparring
-30 Seconds Push-ups
-3 Minutes NC/VL Sparring
-30 Seconds Squats
---As Many Rounds as Possible, then Rest 2 Minutes
11. Sparring- 3 x 3 Minutes
Notes:
- Rather than go into long-winded explanations of some of the things I've posted here and still not have you understand, I will instead post videos of the drills. Haha.
- The good thing about these two workouts is that they progress with your level of fitness and they give you options if you have a partner or don't.
Until next time, good luck and train hard!
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