Solo Grappling Drills: Wrestling & BJJ Exercises at Home

We miss the gym, too. But like Goku training in the hyperbolic time chamber, we encourage you to take advantage of your time by keeping up with your training! Here is a home solo #wrestling workout led by Coach Vince 'The Anomaly,' which is part of our 6-Part MMA Home Training Regimen (link below)! Build strength and endurance in your legs, mobility in your hips and back, and practice various ground positions like shooting shots, stuffing takedowns, and throwing up triangles.

(☝️You should make that your home page on your browser, why not?)

Solo MMA Training Schedule:
Day 1: Muay Thai & Balance, Back & Core
Day 2: Grappling & Leg Power/Endurance
Day 3: Boxing & Upper Body Power/Endurance
Day 4: Taekwondo, Hip Mobility, & Kick Flexibility
Day 5: Boxing, Footwork, & Core
Day 6: MMA, Full Body Conditioning, & Recovery
Day 7: Rest

FOLLOW:

[varshitsrivastava]

At first i thought what more difficult can i get after yesterday's Muay Thai exercise and then this man showed up and put me in my place .
Seriously amazing workout i have never felt this kind of burn in my leg i can feel upcoming progress
Thank you both for putting such a great workout ❤

[andiloka]

I DID ONE WEEK OF THIS WORKOUT. At the end of the week you will feel your muscles burning but it s worth it.

[travisawalters]

~Warmup~
60s each, switching sides each rep:
1) shrimp in place
2) bridges
3) inverted rolls
4) sitouts
5) high-hip triangles


~Main workout~
30s each, 1-2 min breaks after 4-movement sequence, repeated 4 times:
1) split jump (15s dominant, 15s non-dominant stance)
2) either a or b
a) sprawl to shot (switching legs each rep)
b) forward and back walking lunges
3) side jump to vertical knee-tuck jump (switching sides each rep and landing softly)
4) low upright wrestler's stance (isometric, parallel legs)


~Cooldown / stretch~
30s each side:
1) quad stretch
2) pike calf stretch
3) elbow-to-heel lunging stretch
4) split-leg hamstring stretch
5) lying twisting back / shoulder stretch


Good stuff, thanks.

[nikhilgravemma]

*This channel provides me all beneficial information to succeed in MMA*
Love from India🇮🇳🇮🇳🇮🇳

[SilberCell]

THIS IS SO GOOD ya guys saving my quarantine

[glennnolasco]

The thing I just need on a quarantine, a shadow grappling drill 🤼‍♂️🥋🥊

[abcdef-kxqt]

home made equipment's are to be made .
i scrounged several big pieces of rug rolled them up and now have a throw dummy free !
get some old tiers bind them together and you gave a kicking device !!
old school still works today !!

[Kettvnen]

as a non wrestler/grappler this helped me prepare my first day of wrestling class

[TheUnknown-isfx]

You always been there for me growing up wanting to learn mma ✌🏻

[MyName-sxmr]

Week one finished yesterday. Started day 1 of week 2 today, already shattered with your Muay Thai training, but I must say I have noticed improvement in the areas trained. I felt a lot smoother in my movements, not as jolty and shifty as I was last week, so I'm definitely more balanced already. And Vince's grappling workout had me virtually legless for the rest of the week. Top stuff. Thank you two very much.

[Slothclawcolseslaw]

I wasn’t gonna do this... and then the goku reference

[andrewburn]

Excellent contribution in these times. Keep up the good work guys!

[NakkiArchives]

I absolutely loved this vid especially as I am a grappler myself! Appreciate it bro

[joondagoon]

I really like the yoga aspect of the workouts I think if fighters implemented that they would have much less injuries occurring

[oggrinder]

Omg i was thinking about this the other day. Thank you legend 💪🏽

[_._._butter_._._]

great❤ in love with this video it helped me so much

[kallepikku]

I did that jiu-jitsu portion of this exercise, and was like "Easy, I got this.". Then the wrestling portion started, and I was like "Wait wooot? This is torture!".

Huge newfound respect to wrestlers going through these sort of exercises every day. Real championship material. Thanks for sharing your insights.

[stevenrichards]

It takes a lot of will power to maintain that wrestling stance at the end of each set. Feel like crying every time :) It's only the fact that I know I can physically do it and it's more of a mental challenge that I get through but still a long 30 seconds!

[RamonChiNangWong]

After the quarantine, we'll see who really trained in his hyperbolic time chamber at home

[AyshaAbduro]

When we are gone do the push up and like squat to build our chest leg back core.