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!