Body Slam! Grappling Conditioning Basic Workout

Body Slam! Grappling Conditioning Basic Workout



Body Slam can be followed as part of a daily routine, every other day, or as you feel best for your specific grappling conditioning needs, style, and system. You may also simply choose to implement a few exercises here and there in your current grappling conditioning programs. Below are some example exercises and a basic structure for a complete Body Slam! workout. Studying the exercises on the DVD will help in your ability to maneuver and control your training partner. Remember to alternate back and forth, as soon as you finish one set your partner does one and then you go again and so on.


Grappling Conditioning Basic Workout
Gymnastics and mat work: (pick 4 or 5)
Jogging, cart wheels, shoulder rolls, front rolls, bridging, shrimping, round offs, etc. along with stretching for a warm up.
The best way to do this: pick 4-5 exercises and do 5-10 reps of each and then stretch. This will get your joints and muscles ready to go.


Medicine Ball throws: (pick 2 or 3 from the DVD)
Up for height 2 sets of 5 throws
Down like a snap 2 sets of 5 throws


Body weight exercises: (pick 2 or 3 from the DVD)
Squats 2 sets 25
Push-ups 2 sets of 25


Buddy Lifts: (Pick 5 or 6 exercises from the DVD)
Double Leg lift: 3 sets 5-10 reps
Single Leg lift: 3 sets 5-10 reps
Reverse lift: 3 sets 5-10 reps
Straddle lift: 3 sets 5-10 reps
Fireman’s Carry Squats or lunges: 3 sets 5-10 reps


Buddy Lifts (BL) and Body weight (BW) exercises
BL-Double Under-hooks: 4 Carries for distance (i.e. across length of training mats, down and back equals 1 rep)
BL-Piggy back: 4 Carries for distance
BL-Wheelbarrow: 4 Carries for distance
BW-Squats: 50-100 reps
BW-Push-ups: 50-100 reps
BW-Pull-ups: 20-30 reps
BW-Lunges: 2 sets of 10-15 reps


Partner Sit-ups and neck: (Pick 3- 5 exercises from the DVD)
Hands and knees/Legs in armpits: 2 sets 10 reps
Sit up while he stands (your legs locked): 2 sets 10 reps
Flip over w/ partner: 10 reps
4 Way Neck: 10 reps each side


Start with the gymnastics, mat work and medicine ball throws as part of your warm up drills and stretching routine. Then begin the buddy lifts. After you have done your buddy lifts you can incorporate as few or as many of the body weight exercises as you like but if you do too many before your buddy lifts then you will lose out on a lot of your “pop” and power in your buddy lifts. This is a basic recommendation so feel free to be creative and try to gear your workout towards your individual needs.


This workout will take about 45 minutes to an hour depending on how many exercises you choose and also depending on your rest times. A good rule of thumb to remember is that if you want to make the workout more explosive then do more sets with fewer reps and longer rest times.


If you want to make the workout more endurance oriented then do fewer sets with more reps. You can also increase the number of exercises for the same effect.


The great thing about this type of workout is that it requires very little equipment, only a partner and medicine ball, and can be done just about anywhere and anytime. If you don’t have a partner available you can also use a throwing dummy or heavy bag.


This workout is pretty intense so be ready for it. If you are starting out I would recommend doing the minimum number of exercises or even reducing numbers in half at first and then work your way up.


Have a great workout!

2010 NAGA World Champion

December 18th my wife and I traveled to Forth Worth Texas so that I could compete in the 2010 NAGA Grappling World Championships. I was able to win the semifinal match with a front choke submission in the first minute! I won the final match by decision in a technical battle of positioning and conditioning. I had a great time competing and won a beautiful NAGA World Championship belt.

The event was huge with adults competing on Saturday and the kids competing on Sunday. There were literally thousands of people in attendance between competitors and spectators. NAGA puts on a great event and their staff is great to work with. Their events are quickly becoming one of my new favorites to compete in.

Preparing for the event I incorporated a lot of the things I talk about on my website. Specifically I had been focusing on a core group of techniques for the past six months. I also utilized Cross Fit style workouts to help my conditioning the last 4-6 weeks leading up to the tournament. I also used the bike inner tubes and swiss ball training like I usually do. To top it all off I wasn't without my game plan which was pretty simple and to the point. I made sure to write it down and keep it with me during the competition to help with the final pre-match mental preparations.

Here is a picture of me and my belts (UCE Grappling Championships on my waist, NAGA West Coast Championships on my left and NAGA World Championships on my right).