Hour four of this client’s second MMA course consisted of 5 x 3 minute rounds of shadow sparring followed by technical work from the guard using the heavy bag.
We warmed up with the usual calisthenics and dynamic stretching directly related to MMA before going through the five round. Each round built off the last. We began with Western Boxing then Muay Thai then clinch then ground from the top and finally ground from underneath.
Heavy bag work began with using the cords to drill hip throws. This was followed by setting up arm-bars. A particular challenge for my client was try to balance the heavy bag when performing submission from underneath. This was best achieved when we trained the triangle choke.