Worst Positions Sparring (diary entry)

MMA ground centric workout22.01.2025

Wednesday night’s 1.5 hour lesson really embraced discomfort in MMA by tackling some of the worst positions to end up. Having gone through Boxing, Kickboxing and Wrestling centred MMA classes, it was time to throw the spotlight on the ground. Here was our lesson plan:

Ground fighting callisthenics and muscle activation

5 minutes MMA free-sparring warm-up

10 x 3-minute rounds

  1. Full back-mount – land five uninterrupted punches or submission position or transition to another dominant position vs free one leg-hook or reverse position
  2. Ditto
  3. Single hook back-mount – as above with the addition of getting second leg-hook vs as above
  4. Ditto
  5. Ditto (other side)
  6. Ditto
  7. Full mount – land five uninterrupted punches or submission position or transition to another dominant position vs gain a guard position or reverse position
  8. Ditto
  9. Side control – as above
  10. Ditto

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