Tag Archives: conditioning

Your WOD and Three Genius Actors

What the…?  Did you know that Robert Forster (from the movie Jackie Brown) is a member of the Tripe Nine Society (people with IQ higher than the 99.9%)?

And how about that James Franco?  He got his BA in English from UCLA in 2006, graduating with a 3.5 GPA.  He obtained his Master’s in Fine Arts from Columbia in 2010.  And he’s an accomplished painter.

Nolan Gould, the kid from the TV show Modern Family, graduated from high school at age 13.  He is a member of the high IQ society Mensa and plays six different musical instruments – double bass, banjo, mandolin, sitar, and didgeridoo.

Now for your Cabal Fang WOD.

  • Rope Weight Combo Conditioner.  Set timer to beep at 1 min. intervals.  Select 2 dumbbells 40% your 1RM.  Complete 4 sets of Dumbbell Presses, alternating (1:00), Squats (1:00), Jump Rope (2:00).  Total = 16 mins.
  • Ground-fighting Conditioner #4.  Put on your MMA gloves and set timer for 10 minutes.  Shin or Knee Ride bag, face post, and punch “head” 10 times.  Slide leg over into mount and strike 10 times.  Body lock bag and roll to guard.  Push up bag with one hand and strike it 10 times with the other.  Hip escape and advance back to Shin or Knee Ride and repeat as many times as you can before the timer beeps.

 

 

Solo Ground-fighting Conditioners

I’ve posted both of these routines before, but they bear repeating.  These are particularly good for folks who don’t get a chance to wrestle/grapple on a regular basis.  Complete either of these once a week or so and so that you won’t be totally out of shape for some mat work when the chance arises.

10 Min. Solo Ground-fighting Conditioner #1

Set timer for two minutes and take as few few 12 second breaks as possible:

1.    Circle the bag: Forearms on bag and toes on floor are only points of contact.  Circle the bag using only legs and feet, alternating directions, until the timer beeps.

2.    Mount the bag: Strike 10 times as hard as you can. Body lock the bag, barrel-roll, regain mount, and repeat until the timer beeps.

3.    Roll the bag: Lay on your back with heavy-bag perpendicularly on top of your body.  Roll it up and down across torso, pushing and pulling like a rolling pin.  From time to time, press up the bag and let it drop on your torso to maintain your tolerance for the stresses of wrestling.  Continue for entire round.

4.    Defend the bag: Lay on your back with back on top of you longways.  Push up the bag w/ left hand and strike it five times with the right, then switch and strike with the left hand.  Repeat for two minutes.

5.    Side Mount the bag: Scissor legs each direction 3 times, then scramble over bag with forearms and toes only.  Repeat.  When the timer beeps, you’re done.

10 Min. Solo Ground-fighting Conditioner #2

Set timer for 10 minutes and complete as many cycles as you can before the timer beeps, taking as few 12 second breaks as possible:

1.    Mount the bag and strike it 10 times as hard as you can.

2.    Body lock the bag, barrel-roll to bottom position, and knee boost bag.

3.    Re-mount the bag and 360 barrel-roll to top position.  Roll back in the opposite direction to regain mount and start over at #1.

10 Min. Solo Ground-fighting Conditioner #2

Awhile back I put up a 10 min. solo ground-fighting conditioning workout to help you stay in shape between sessions with a live partner.  That seemed pretty popular.  So here’s another.

  1. Mount your heavybag.  Strike it 10 times as hard as you can.
  2. Drop, lock, and roll so that bag is ontop of you.  Knee boost the bag as hard as you can.
  3. Mount the bag.  Strike it 10 times as hard as you can.
  4. Drop, lock, and roll so that bag is ontop.  Reverse/roll the bag to mount.
  5. Repeat.

Complete as many rounds as you can in 10 minutes.

10 min. Solo Ground-fighting Conditioner

Here’s a short conditioning workout you can use to help keep your body in the game between live sessions with a partner.  It can also be used as a warm-up before you roll.  All you need is a heavy bag and a timer.

First warm-up fully for ten minutes.  Place the heavy bag in the middle of your work-out space.  Set a timer to beep every 2 minutes (no breaks).  There are 5 rounds to this little workout.

Round 1: Place forearms on heavy bag and toes on floor with no other points of contact with anything.  Keeping forearms on the bag, circle the bag using only legs and feet,like the hands of a clock, one full revolution.  Reverse and repeat until the bell rings.
Round 2: Mount the bag.  Strike the bag 10 times AHAYC (elbows, punches, hammerfists).  Body lock the bag and barrel-roll once.  Mount and repeat until the bell rings.
Round 3: Lay on your back with the bag on top of you.  Lower end should be mid-thigh, upper end near top of your head.  Push up the bag with one hand and elbow/punch/hammerfist it five times with the other.  Switch hands and repeat until the bell rings.
Round 4: Side Mount the bag.  Scissor your legs in each direction 3 times.  Scramble over the bag to the other side using technique used in Round 1 and repeat.
Round 5: Lay on your back with the bag perpendicularly ontop of your body.  Roll it up and down across your torso, pushing and pulling it like a rolling pin to strengthen your ribs.  If you are strong and durable enough, push it up and let it drop.