Training Guides

  • Wrestling Dummy Takedown Drills

    This 30-minute Wrestling session is built for focused, repeatable solo work. Difficulty: Beginner. Equipment: Wrestling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Penetration Step – Lower level by bending knees not waist – Drive lead knee between dummy’s feet – Keep head…

  • Wrestling Pinning Combinations

    This 25-minute Wrestling session is built for focused, repeatable solo work. Difficulty: Intermediate. Equipment: Wrestling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Half Nelson Setup – Establish chest-to-back control – Thread arm under and behind head – Drive into dummy to turn…

  • Wrestling Scramble Training

    This 20-minute Wrestling session is built for focused, repeatable solo work. Difficulty: Advanced. Equipment: Wrestling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Front Headlock Reaction – Snap dummy down – Circle to the back Step 2: Re-Shot Mechanics – Recover stance fast…

  • BJJ Guard Retention Drills

    This 25-minute BJJ session is built for focused, repeatable solo work. Difficulty: Beginner. Equipment: BJJ/Grappling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Hip Escape Foundation – Frame against dummy – Shrimp to create space – Recover guard Step 2: Leg Pummeling –…

  • BJJ Guard Passing Sequences

    This 30-minute BJJ session is built for focused, repeatable solo work. Difficulty: Intermediate. Equipment: BJJ/Grappling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Knee Cut Pass – Establish underhook and head position – Slice knee across thigh – Settle to side control Step…

  • BJJ Solo Drilling Fundamentals

    This 20-minute BJJ session is built for focused, repeatable solo work. Difficulty: Beginner. Equipment: BJJ/Grappling Dummy. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Movement Warm-Up – Shrimps – Technical stand-ups – Bridges Step 2: Positional Reps – Mount transitions – Side control switches Step…

  • BJJ Submission Chains

    This 30-minute BJJ session is built for focused, repeatable solo work. Difficulty: Advanced. Equipment: BJJ/Grappling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Armbar to Triangle – Attack armbar from guard – React to defense by switching to triangle Step 2: Triangle to…

  • MMA Clinch Work on the Dummy

    This 25-minute MMA session is built for focused, repeatable solo work. Difficulty: Intermediate. Equipment: BJJ/Grappling Dummy, Heavy Bag. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Collar Tie Control – Establish double collar tie – Break posture Step 2: Knee Strikes – Drive knees to…

  • MMA Conditioning Circuits

    This 30-minute MMA session is built for focused, repeatable solo work. Difficulty: Advanced. Equipment: Heavy Bag, BJJ/Grappling Dummy. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Station 1: Bag Striking – Continuous combinations – 45 seconds Step 2: Station 2: Dummy Ground Work – Top…

  • MMA Ground and Pound

    This 25-minute MMA session is built for focused, repeatable solo work. Difficulty: Intermediate. Equipment: BJJ/Grappling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Postured Mount Strikes – Maintain base – Post and strike Step 2: Side Control Strikes – Pin and strike body…

  • MMA Striking Combinations

    This 25-minute MMA session is built for focused, repeatable solo work. Difficulty: Beginner. Equipment: Heavy Bag. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Boxing Base – Jab-cross – Add hooks and uppercuts Step 2: Adding Kicks – Low kick after combo – Body kick…

  • Judo Grip Training

    This 20-minute Judo session is built for focused, repeatable solo work. Difficulty: Intermediate. Equipment: Gi, BJJ/Grappling Dummy. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Sleeve and Lapel Grips – Secure standard grip – Break the dummy’s grip Step 2: Grip Breaking – Two-on-one strip…

  • Judo Kuzushi and Entries

    This 25-minute Judo session is built for focused, repeatable solo work. Difficulty: Advanced. Equipment: Gi, BJJ/Grappling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Off-Balancing (Kuzushi) – Break balance to the corners – Feel the dummy’s weight shift Step 2: Entry Footwork –…

  • Judo Uchi-Komi Drilling

    This 20-minute Judo session is built for focused, repeatable solo work. Difficulty: Beginner. Equipment: Gi, BJJ/Grappling Dummy. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Static Uchi-Komi – Fit in without throwing – Perfect the position Step 2: Dynamic Uchi-Komi – Add footwork – Maintain…

  • Kids Grappling Fundamentals

    This 20-minute Kids session is built for focused, repeatable solo work. Difficulty: Beginner. Equipment: BJJ/Grappling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Safe Falling – Back rolls – Side breakfalls Step 2: Base and Posture – Strong base drill – Stay heavy…

  • Kids Beginner Drills

    This 20-minute Kids session is built for focused, repeatable solo work. Difficulty: Beginner. Equipment: BJJ/Grappling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Shrimping – Hip escape pattern – Make it a game Step 2: Bridging – Bridge and roll Step 3: Simple…

  • Kids Competition Prep

    This 25-minute Kids session is built for focused, repeatable solo work. Difficulty: Intermediate. Equipment: BJJ/Grappling Dummy, Mats. Move deliberately — quality reps beat rushed volume every time. Built for the mat. Session Structure Step 1: Match Simulation – Position sparring – Reset and repeat Step 2: Managing Nerves – Breathing routine Step 3: Game Plan…