65 Grappling Dummy Workouts

© Beyond Grappling 2013

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Top Control Positioning Drill


1. Starting in Broken Scarf hold, transition to side control 2. From Side control switch your hips to Reverse Scarf hold 3. From Reverse Scarf hold transition to Mount 4. Dismount from the Mount position into Side control 5. Transfer from Side control to Broken Scarf hold 6. Slide from Broken scarf hold into North/South 7. Slide your legs through from North/South to Reverse Scarf hold 8. Transfer to Side Control and then back to Broken Scarf Hold 9. Repeat


Side control to side control

1. Starting in a side control position 2. Keeping your weight on your opponents chest travel around his head back to side control on the other side 3. Repeat


Back control drill

1. Place your dummy face down on the floor. Start sprawled on its head, quickly take your opponents back and sink in a Rear Naked Choke 2. Go both directions 3. Repeat


Dismounting

1. Start in the mount position 2. Wrap your opponents head with your left arm as you quickly move your right leg off into a reverse scarf hold position 3. Keeping this position, block your opponents hip with your left knee 4. Switch your hips and finish in side control


Fast mount

1. Start in a reverse scarf hold position 2. Wait for your opponent to turn towards you and quickly attempt you advance to mount 3. As soon as your right foot hits the mat on the other side, mount your opponent 4. Keep your hips low and base out wide with your hands


Sneaky mount

1. If your opponent has a good mount defence you may try this attack 2. Put alot of pressure on your opponents chin and head while you place your knee onto their right hip 3. As you increase the pressure on the chin, slide to the mount position 4. Keep your hips low and base out wide with your hands.


Side control neck control

1. When in side control you may annoy your opponent by grinding your elbow in their neck. 2. You may apply pressure or even saw up and down their neck 3. This is a great way to disguise your attacks as they feel rather uncomfortable


Knee ride to knee ride

1. Assume a knee ride position with your right knee across your opponents mid section, with your toes tight against their hip. Have your left leg out posting in a tripod position with your hips high and neutral 2. Maintain balance at all times 3. Posting both hands on your opponents arms, jump from one knee ride on the left to a knee ride on the right 4. Repeat


Side control to knee ride

1. Starting in side control, keep your right knee tight against your opponents’ hip

2. Posting on your opponents left hip and on the floor directly next to their head, spring up into the knee ride position, you can also post on your opponents neck 3. When in knee ride keep your head up, control your opponents close arm 4. To finish post on your opponents left hip and return to the starting position


North/South to Reverse scarf hold

1.

Starting from North-south, make sure both your arms are over hook your opponent’s arms

2.

Switch your hips by bringing your left knee up underneath your opponents right arm pit

3.

Go back to North-South

4.

Repeat on the opposite side


Scarf hold transition drill

1. Simulate transitioning into a pin after a throw. In the above example I have transitioned into a Broken Scarf hold 2. You may like to transition into Side control, Mount or any other dominating position 3. Repeat


Juji -Gatame transition drill

1. Simulate a transition after a throw by attacking with a close side arm bar. 2.

Repeat.


Body Jumping drill

1. In a low side control position, balancing on your head and left elbow, jump to the opposite side of your opponent. 2. Repeat.


Approach a downed opponent

1. Practice approaching a downed opponent 2. It is important to keep your hands up and your body angled slightly backwards 3. Most of your weight should be on your back foot, because if your front leg has a lot of weight on it and it gets kicked, you are likely to get injured


Uchikomi

1. Uchikomi is one of the best things you can do with your grappling dummy 2. Practice coming in and coming out with nice smooth balance feet 3. Repeat for every technique in this manual


Duck under

1. Start in a clinch or standard grip 2. Lift your opponents right arm as you drop onto your right knee 3.

Pull on your opponents head with your right hand as you pull yourself around and take his back

4.

Repeat on the other side


Pickup/Knees drill

1. Place the dummy face down with its feet anchored against the wall. 2. Explosively pick up the dummy (make sure your back is straight), and deliver 4-10 knees before letting it fall to the ground. 3. Repeat for repetitions or time.


Pummelling

1. Begin with a left over hook and right under hook. Throughout this drill your ‘under hooking side’ is the side in which you have a foot forward. For example, if you have a left side under hook you should have your left foot forward, if right under hook then right foot forward. 2. To start pummelling, slide your left hand over your opponents right arm and try to gain a left side under hook. 3. As you gain a left side under hook, pull your right side under hook out and secure an over hook with your right arm. You should now have an under hook on the left side and an over hook on the right side. 4. To pummel back to the other side, slide your right hand over your opponents left arm and try to gain an under hook.


Te Guruma pickup drill

1. Begin with a standard grip. 2. Quickly level change, ducking your opponents’ right arm. Make sure your knees are bent and back is straight. 3. Keeping your right hand grip around your opponents’ head, wrap up your opponents left leg with a high crotch. Grab as high as you can. 4. Explosively lift your opponent by using your leg and back muscles as well as your hip drive. 5. When your opponent is as high as you can lift, then; 6. Place them back on the ground. Repeat for desired number of repetitions.


Foot-sweep drill

1. Simply a good drill to focus on Kouchi-gari. Stand your Dummy up against the way and hop from Kouchi-gari on the left side to Kouchi-gari on the right side. 2. Make sure you turn your foot so that you are sweeping your opponents leg with the sole of you foot not the side of the foot. 3. Go as fast or as slow as you want but work on technique. 4. Repeat for repetitions or time.



Firemans Squat

1. With the dummy in a Firemans carry perform squats. Keep your head up, back straight and make sure your knees don’t go over your toes.

2. Repeat for repetitions or time.

Dummy carries

1. Hold the dummy lengthways and carry it a certain distance or hold for time.


Zercher squats

1. To perform Zercher squats simply place the dummy in your elbow and squat. The only difference between this exercise and a normal squat is that with the Zercher, your knees need to come apart a little bit for your elbow to go between. If not your elbows will jam into your knees and you may injure your wrist. 2. Complete for reps or time.

Dummy runs

1. Put the dummy on one of your shoulders and run for time or reps. © Beyond Grappling 2013

Dummy drags

1. With the dummy in front of you, grab it’s wrists as drag for distance or time

Dummy Press

1. Balance the dummy at chest height, 2. Perform a slight squat as you drive the dummy above your head.


Dummy Hops

1. Lay your dummy down and jump over him from side to side. 2. Repeat. 3. Make sure you wear supportive footwear and bend your knees throughout the entire exercise to absorb impact.


Dummy Side -stepping

1. Side-step the distance of the dummy. 2. Touch each end of the dummy with your hand to complete your repetition. 3. Keep your knees slightly bent throughout the whole exercise. 4. Don’t cross your feet. 5. Repeat.


Dummy Alternate Pushups

1. With one hand on the dummy, perform a pushup. 2. Change hands on the dummy and perform a pushup on the other side.

Dummy step ups

1. Step up and down onto the dummy as fast as you can. 2. Use a natural motion when stepping, and try to get into a rhythm with your hands and feet. © Beyond Grappling 2013

Dummy Chest Press

1. Lay on your back and position the dummy as if it had you in side control 2. Place both your hands on your dummy chest and press it up like a banch press. 3. Perform the desired number of reps


Dummy Leg Press

1. Place your feet on the dummy’s hips 2. Let the dummy come towards you by bending your knees


Skipping

Tips: 

Make sure you have a rope that is the right size. To measure what size rope you need, simply stand in the centre of the rope. The handles



should be at the bottom of your armpits. Skip by only rotating your wrists, not using your whole arm to swing the rope.

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Always be on the balls of your feet, never on your heels.

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Skip on a soft surface to reduce the impact on knee joints.


Get Ups

Exercise description Start by lying down on your back with your hands outstretched above your head. Stand up as fast as possible. Lie down and repeat.

Tips: 

If you have blood pressure problems I recommend replacing this exercise.

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When you are lying down and standing back up make sure you DONT rock your body, try not to use momentum.

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If bodyweight is easy, try holding a medicine ball.


Sprawls

Exercise description To sprawl kick both legs back at the same time. Simultaneously you must place your hands on the mat, drive your hips forward and keep your chest and head up. Stand up and repeat the process.

Tips: 

Each time you sprawl, drive your hips to the mat and simulate sprawling



a really powerful shot. For advanced grapplers switch from sprawling between you left and right hip.


Pushups

Exercise description Placing your hands shoulder width apart, come up onto your toes and lower

Tips: 

Keep your core muscles tight throughout the exercise.



This exercise is hard on the wrists. If you have had any wrist problems replace the exercise or perform regular pushups.

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Don’t let your hips sag to the floor or have your hips too high.


Burpees

Exercise description Squat down to the floor placing your hands in front of your feet, kick your legs back into a pushup position. Quickly return your feet to the squatting position and jump as high as you can.

Benefits: 

Leg power

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Lower body speed

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Upper body strength

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Agility

Tips: 

Jump as high as you can.

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When landing keep your knees slightly bent to absorb impact.

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To make the exercise harder perform a pushup when in the pushup position in the middle of the burpee.


Mountain Climbers

Exercise description Start in a pushup position. Bring your right foot up next to your right hand. Return your right foot back to the starting position and repeat with the left foot. Repeat for desired number of repetitions.

Tips: 

Keep your head up and hips low throughout the exercise.



Warming up Warming up is essential when doing any sort of physical activity. A warm up is designed to: 

Increase heart rate

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Increase core temperature

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Increase breath rate

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Increase blood flow resulting in increase in oxygen transfer

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Increase range of movement

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Increase the speed of muscle contraction

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Warm up muscles (through increase in blood flow)

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Mentally prepare participant for exercise

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Lubricate joints through joint mobility exercises

I have not included warm up exercises such as forward rolls, backward rolls, hip escapes, cartwheels etc, because these workouts are designed to be completed at a general fitness facility that may not have soft mats. If you are completing these workouts in a dojo then add in a variety of rolls, hips escapes, wrestler walks, etc. If you are completing these strength programs in a fitness centre I recommend the following warm up program: 

5-10 minutes of low impact aerobic exercise on a treadmill, stationary bike or rowing machine.

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5 minutes dynamic stretching


Dynamic stretching Hamstring Swings

Standing alongside a wall and swing your leg in front getting a stretch in the hamstring and then swing your leg backwards attaining a stretch of the hip flexors Groin Swings

Stand facing a wall. Swing your leg in front of you from side to side gaining a slight stretch of the groin as well as a stretch of the outer hip when your leg travels past the front of your body. Wrist rotations

Clasping your hands and fingers together rotate your wrists in all directions.


Elbow rotations

Supporting your elbow in one hand, rotate your elbow in circles. Be sure to rotate in both directions.

Shoulder rotations

Swing your arms in circles in both directions.

Knee rotations

Place your hands on your knees. With slightly bent knees rotate them in both directions.

Ankle rotations

Sitting on the floor, place one foot on top of the opposite knee. Using your hand rotate your ankle in all directions.


Hip Rotations

Placing your hands on your hips and rotate in both directions.

Neck rotations

Slowly rotate your neck up and down as well as around.

Back Rotations

Using your arms swing as if you are looking behind yourself. Be sure to go both sides and gain a slight stretch in the back.

Back Rolls

Sitting on the floor, hug your knees to your chest and rock backwards and forwards.



Workout 1 20 mount to Juji Gatame 20 knee ride to Juji Gatame 20 side control Close side armbars Repeat 3 rounds

Workout 2 20 side control to close side armbar 20 side control to straight armbar 50 mountain climbers Repeat fopr 10 minutes

Workout 3 20 Knee ride to close side Juji Gatame (repeat on both sides) 20 Mount to juji Gatame (repeat on both sides)

Workout 4 10 Pushups 10 Burpees 10 Mountain climbers Top control positioning drill Repeat for 10 minutes © Beyond Grappling 2013

Workout 5 Side control advance to mount Finish with a Juji Gatame from mount Repeat either side for 5-10 minutes

Workout 6 Throw and transition into scarf hold. Switch to side control Transition to mount and attack with a figure 4 Repeat for a total of 50 throws

Workout 7 Basic guard pass After every pass perform 20 dummy hops and 5 burpess Repeat for 5 minutes

Workout 8 1 minute side stepping 15 Knee through guard pass Repeat for 5 rounds


Workout 9 30 Body jumping drill 10 burpees 10 dummy hops 10 pushups Repeat 3-5 sets

Workout 10 Toriandor pass Total of 50 each side

Workout 11 Side control advance to knee ride Close side arm bar Repeat for a total of 50 each side

Workout 12 Side control switch to scarf hold Finsih with straight armbar Repeat 50 on both sides


Workout 13 Side control – advance to mount Finish with figure 4 armbar Repeat 25 each side

Workout 14 20 Knee ride to knee ride Every 5 reps finish with an armbar Repeat for a total of 40 armbars

Workout 15 Toriander pass to side control Side control to side control on the other side. Repeat 30 repetitions



Workout 16 Continuous dummy throwing for 1 minute. 1 minute off repeat 10 sets

Workout 17 10 forward throws 10 backward throws 10 lifting throws Repeat 2 rounds

Workout 18 30 seconds continuous throwing 30 seconds zercher squats Complete 3-5 rounds

Workout 19 Throw and transition into a broken scarf hold Transition into figure 4 from broken scarf hold Pick up the dummy and repeat 20 repetitions


Workout 20 30 seconds continuous throwing 30 seconds dummy side stepping 30 seconds continuous throwing 30 Second dummy hops

Workout 21 30 pickups/knees drill; after each exercise perform 5 pushups or 5 burpees

Workout 22 1 minute foot-sweep drill 5 Throws 30 seconds knee ride to knee ride transitions Repeat 3-5 rounds

Workout 23 1 minute skipping 20 dummy throws 20 Toriander passes into knee ride- into armbar


Workout 24 10 Pushups 5 throws 10 burpees 5 throws Repeat 3-5 rounds

Workout 25 20 seconds Pickup drill throw on the last 20 seconds knee ride to knee ride Pick up the dummy and repeat 3-5 rounds.

Workout 26 1 minute dummy runs 1 minute throws alternating between forwards and backwards throws 30 seconds dummy runs 30 seconds throws alternating between forwards and backwards throws 15 seconds dummy runs 15 seconds throws alternating between forwards and backwards throws


Workout 27 Te guruma pickup drill – Complete 100 Record your time and try to beat it next session

Workout 28 15 Firemans squat 5 forward Throws 15 Firemans squat 5 backward throws Repeat 3-5 rounds

Workout 29 10 Sprawls 10 throws 9 Sprawls 9 Throws Repeat down 8,7,6,5,4,3,2,1

Workout 30 1 minute skipping 20 seconds pickup drill 1 throw Repeat 3-5 rounds © Beyond Grappling 2013


Workout 31 1 Minute clinch knees 1 minute pummelling with elbows 1 minute general boxing

Workout 32 5 minutes mixing it up between clinch knees and general boxing

Workout 33 1 minute dirty boxing 1 minute clinch knees 1 cage double leg 30 seconds knee ride strikes Repeat 3-5 rounds

Workout 34 1 min Pummeling and elbows 1 min pummelling and knees to body 1 min sprawls Repeat 3-5 sets


Workout 35 20 Clinch knees to head 20 clinch elbows 20 body shots Repeat for 5 minutes

Workout 36 1 minute dummy runs 1 minute general boxing 30 seconds dummy runs 30 seconds general boxing 15 seconds dummy runs 15 seconds general boxing

Workout 37 Clinch knees pickup drill 1 minute Side stepping 1 minute Repeat 3-5 rounds


Workout 38 30 seconds Pummell to elbows 30 seconds dirty boxing 30 seconds front kicks 30 seconds dummy kicks Repeat 3-5 rounds

Workout 39 5 streikes to penetration step 30 seconds dirty boxing Repeat 5 minutes

Workout 40 1 minutes of body shots, jabs, hooks etc 30 seconds skipping 30 seconds sprawls Repeat 3-5 rounds



Workout 41 30 seconds side control hammer fists 30 seconds Mount strikes 30 seconds Knee ride strikes 30 seconds top control positioning circuit Repeat 3-5 rounds

Workout 42 30 side control posting elbows 30 side control knees 30 hammer fists 30 knee ride to knee ride Repeat 3-5 rounds

Workout 43 50 strikes from half guard Transition to side control 20 hammer fists Transition to mount 20 straight punches Repeat 5 for minutes


Workout 44 20 knees to body from Side control 20 elbows to head from side control Transition to mount 20 punches to the head Finish with armbar from mount Repeat for 5 minutes

Workout 45 20 Burpees From in guard – Body body head punches for 1 minute Repeat 3-5 rounds

Workout 46 1 minute Dummy step ups 30 seconds Mount elbows and strikes Dismount to side control 30 seconds posting elbows Repeat for 3-5 rounds


Workout 47 20 zercher squats 20 side control knees to body 20 side control knees to head 20 posting elbows Repeat for 5 minutes

Workout 48 Kneeride 30 punches Transition to knee ride on other side 30 punches Repeat for 5 minutes

Workout 49 20 Scarf hold knees Switch to sthe crucifix position 20 punches Repeat for 5 minutes


Workout 50 Top control positioning drill, punch, knee and elbow wherever possible Repeat for 10 minites

Workout 51 30 Side control hammer fists Transition to knee ride 30 punches Switch to the other side 30 knee ride punches 30 side control hammer fists Repeat for 5 minutes

Workout 52 1 minute skipping Basic guard pass 5 knees to body Repeat 20 both sides


Workout 53 30 seconds zercher squats 30 seconds sprawls 1 min Top control positioning drill, punch, knee and elbow wherever possible Repeat 3-5 rounds

Workout 54 2 minutes dummy runs 1 minute elbows when in guard 1 minute body, body, head Repeat 2-3 rounds

Workout 55 20 Body jumping drill Pop up to knee ride 20 punches Transition to knee ride on the opposite side 20 punches Repeat for 5-10 minutes


MMA Workouts To make use of your dummy simply combine all of the above techniques and drills together o make an MMA workout. For example: Jab into a clinch into a takedown. Advance to a side control position, throw a variety of elbows and knees before submitting your opponent with a close side armbar.



Workout 56 1 minute skipping 10 sprawls Repeat for 10 minutes

Workout 57 20 burpees 20 pushups 1 minute side steeping Repeat for 5 rounds

Workout 58 50 mountain climbers 20 pushups 25 mountain climbers 10 pushups 20 mountain climbers 5 pushups 20 mountain climbers 10 pushups 25 mountain climbers


20 pushups 50 mountain climbers

Workout 59 2 minutes skipping 1 minute get ups Repeat 2 rounds

Workout 60 1 minute dummy step ups 1 minute dummy runs 30 seconds Pushups 30 seconds mountain climbers Repeat 2-3 rounds

Workout 61 Dummy alternate pushups 20 20 get ups 20 dummy hops Repeat for 5 minutes


Workout 62 Sprawls 1 minute 20 seconds rest Repeat for 10 minutes

Workout 63 1 minute skipping 1 minute dummy throws 1 minute get up Repeat 4 rounds

Workout 64 1 minute dummy step ups 1 minute dummy side steps 1 minute pushups Repeat 2 rounds

Workout 65 20 dummy side steps 20 zercher squats 20 dummy hops 1 minute skipping Repeat rounds2013 © Beyond2-5 Grappling

Cooling down (Static Stretching) A cool down only takes 10-20 minutes and is just as beneficial to your training session as the warm up is. Unfortunately I have seen so many athletes just bow off the mat, take their gi off and drive home. These athletes need to understand that when you constantly contract your muscles through exercise, they need something to stretch back to normal. If you continue to only contract the muscle you are just going to get tighter and tighter muscles. This can potentially cause an injury. A simple cool down with 5-10 minutes of light, low impact exercise followed by static stretching is a great way to return your body back to its normal state (homeostasis). Benefits of a cool down include: 

Removal of by-products in the muscles

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Reduces the amount of adrenaline in the bloodstream.

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Helps relax your muscles. Prevents blood pooling in your muscles which gives you that sense of tiredness, dizziness or even nausea.

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Gives you time to reflect on the session you have just completed.

Static stretching guidelines are as follows: 

Hold each stretch for 15-40 seconds.



Do not bounce or jerk.

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Do not hold your breath, remember to breathe and relax.

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Remember to stretch your whole body.


List of static stretches Hamstring stretch -

Sit down and stretch out one leg. With the other foot rest it on your knee. Keep your head up and back straight lean forward at the waist and try to grab your toes. You should feel feel a stretch in the hamstring area.

Back stretch -

Hug your knees to your chest and roll back and forth on your back

Forearm stretch

-

Kneeling down turn both your hands towards you and press your fingers into the ground.


Hip flexors -

Position yourself in a lunge position, keep your head up and back straight, push your hips forward feeing a stretch of the hip flexors

Back stretch

-

Sitting down with legs outstretched, cross your left leg over the other. With your right arm push off the knee and attain a stretch of your back

Quadriceps stretch -

Position yourself in a lunge position, keep your head up and back straight. With both hands pull your back foot towards your bum and push your hips forward feeling a stretch of the Quadriceps

Calves


-

Resting on hands and feet push your heels into the floor. You should feel a stretch of the calves and Achilles area. You may do this with a straight or bent leg

Shoulder stretch -

Sitting down, simply pass one arm across your body and hug it to your chest with your other arm.

Triceps

-

Place one arm behind your head, with your other hand push down on your elbow, gaining a stretch of the Triceps.

Glutes -

Sitting on the floor, pass one leg backwards and bend your front leg in front of you. Lean over the front leg gaining a stretch of the Gluteals.

Latissimus dorsi © Beyond Grappling 2013

-

Kneeling on your knees place both your outstretched arms ‘off centre,’ and lean

backwards. You should feel a stretch of the lats on the opposite side.

Groin

-

Sitting against a wall with your head up and back straight, place both feet together. Using both hands apply downward pressure to either knee gaining a stretch of the groin.

Cat stretches -

Kneeling on your hands and knees bring your head up as your arch your back downwards, gaining a stretch of the lower back

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Kneeling on your hands and knees bring your head down as your hunch your back upwards feeling a stretch of the upper back


Abdominal stretch -

Lay on your stomach and support your upper body on both elbows. You should feel a slight stretch of the abdominal muscles


Notes:


65 Grappling Dummy Workouts

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