{"id":14032,"date":"2023-03-23T13:22:22","date_gmt":"2023-03-23T13:22:22","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=14032"},"modified":"2023-08-30T13:00:46","modified_gmt":"2023-08-30T13:00:46","slug":"parnter-drills-circuit-for-grappling-technique-fitness-10-mins","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/","title":{"rendered":"Partner Drills\/Circuit for Grappling Technique &amp; Fitness (10 mins)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">To do this circuit, you&#8217;ll need a timer &#8211; the one below is 40 second intervals, with 10 second rest in between:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/btb1977yjjQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Partner 1 does the circuit first, completes all the exercises, before swapping.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Arm drags<\/strong> &#8211; right arm, then left arm &#8211; repeat for full round\/40 seconds<\/li>\n\n\n\n<li><strong>Duck unders<\/strong><\/li>\n\n\n\n<li><strong>Mount escapes<\/strong><\/li>\n\n\n\n<li><strong>Side control escapes<\/strong> &#8211; to guard or to a takedown\/reversal<\/li>\n\n\n\n<li><strong>Single legs <\/strong>&#8211; start in collar tie and snatch the leg &#8211; don&#8217;t complete takedown, repeat on the other leg<\/li>\n\n\n\n<li><strong>Russian arm snap-down*<\/strong><\/li>\n\n\n\n<li><strong>Collar tie counter<\/strong><\/li>\n\n\n\n<li><strong>Pummel <\/strong>&#8211; partner resists 50% for greco pummel. Active partner executes double unders, or pinch headlock every 5 seconds or so<\/li>\n\n\n\n<li><strong>Over\/under <\/strong>&#8211; start in over\/under position. Active partner executes a wizzer throw, high underhook to kneetap** or other over\/under technique.<\/li>\n\n\n\n<li><strong>Guillotines from guard<\/strong> &#8211; active partner in guard, performs guillotine until partner taps. then repeat other side. continue for full round<\/li>\n\n\n\n<li><strong>Standing guillotine defence <\/strong>&#8211; Active partner drills escapes to standing guillotine.<\/li>\n\n\n\n<li><strong>Electric chair half guard sweep<\/strong> &#8211; do 4 sweeps one side, then swap sides.<\/li>\n\n\n\n<li><strong>Sit throughs <\/strong>&#8211; from a &#8220;sprawled on&#8221; position, perform a sit through and take the back. Restart. (as this is the last exercise and takes ages to reset, aim for 6 reps).<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Russian Snap Down by Islam:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ApOFJqg24qI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=130&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Collar tie counter example:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Bh-oqRWk0pc?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-attachment-id=\"14040\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/duckundergif\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?fit=360%2C360&amp;ssl=1\" data-orig-size=\"360,360\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"duckundergif\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?fit=360%2C360&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?resize=360%2C360&#038;ssl=1\" alt=\"\" class=\"wp-image-14040\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Duck Unders^<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"448\" height=\"251\" data-attachment-id=\"14041\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/armdrags\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?fit=448%2C251&amp;ssl=1\" data-orig-size=\"448,251\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"armdrags\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?fit=448%2C251&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/armdrags.gif?resize=448%2C251&#038;ssl=1\" alt=\"\" class=\"wp-image-14041\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Arm drags^ (just take the back and then restart)<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/electricchairsweep.gif\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/12\/electricchairsweep.gif<\/a>\n<\/div><figcaption class=\"wp-element-caption\">Electric Chair Half Guard Sweep^ stop just before you end up on top, &amp; go back to start position &amp; repeat<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to make this a fitness circuit as well as a technical one &#8211; add 10 squats, burpees and\/or press ups in between rounds<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Duck under image via &#8211; <a href=\"https:\/\/www.journeymangrappler.com\/\" rel=\"nofollow\">https:\/\/www.journeymangrappler.com\/<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FULL TRAINING PLAN <\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 strikes for 3 &#8211; boxing or thai boxing, fighter 1 does a 3 punch combo, fighter 2 blocks, then IMMEDIATELY throws his own 3 strike combo. Back and forth for 1 minute x 2 rounds.<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>On and off the wall &#8211; over\/under position, fighter 1 resists 30% as fighter 2, who&#8217;s back is against the wall, reverses the position &#8211; go back and orthodox for 2 minutes<\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Tabata timer on pads &#8211; do 1 combination, 100% effort for 20 seconds. Tabata timer is 20 second rounds x 8 with a 10 second rest between each round. You can use the same combination for all 8 rounds or mix it up. <\/li>\n\n\n\n<li><\/li>\n\n\n\n<li>Grappling rechnique circuit &#8211; see above <\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Technique Exercises Using a Kettlebell or Dumbbells<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">This is a work in progress, will add new ones when I think of them or see new drills!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Snatch single holding 1 bell &#8211; dummy grabbing partner&#8217;s left and right leg, drop level and reach out whilst holding a bell (kettle or dumb)<\/li>\n\n\n\n<li>Pummel with 2 bells &#8211; kinda looks like your doing really bad bicep curls<\/li>\n\n\n\n<li>Duck unders with 2 bells &#8211; lift your left elbow up, &#8216;pull down&#8217; with right hand and duck under. Turn around and repeat. Switch sides after 10 reps.  (possibly better to use a band with attachment point if u have one)<\/li>\n\n\n\n<li>Medicine ball Uchi Mata Slams<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Also, wanna drill this &#8212;&gt;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/eukuy9aaoa8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Medicine Ball Slams<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-reddit wp-block-embed-reddit\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"embed-reddit\"><blockquote class=\"reddit-embed-bq\" style=\"height:500px\" ><a href=\"https:\/\/www.reddit.com\/r\/MMA_Fitness\/comments\/13d4in9\/cool_medicine_ball_drills_for_wrestling\/\">Cool medicine ball drills for wrestling <\/a><br> by<a href=\"https:\/\/www.reddit.com\/user\/nakedwelshguy\/\">u\/nakedwelshguy<\/a> in<a href=\"https:\/\/www.reddit.com\/r\/MMA_Fitness\/\">MMA_Fitness<\/a><\/blockquote><script async src=\"https:\/\/embed.reddit.com\/widgets.js\" charset=\"UTF-8\"><\/script><\/div>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>To do this circuit, you&#8217;ll need a timer &#8211; the one below is 40 second intervals, with 10 second rest in between: Partner 1 does the circuit first, completes all the exercises, before swapping. *Russian Snap Down by Islam: Collar tie counter example: Duck Unders^ Arm drags^ (just take the back and then restart) If [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,12504],"tags":[784152949,499051,34941026],"class_list":["post-14032","post","type-post","status-publish","format-standard","hentry","category-bjj","category-mma","tag-bjj","tag-grappling","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Partner Drills\/Circuit for Grappling Technique &amp; Fitness (10 mins) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Partner Drills\/Circuit for Grappling Technique &amp; Fitness (10 mins) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"To do this circuit, you&#8217;ll need a timer &#8211; the one below is 40 second intervals, with 10 second rest in between: Partner 1 does the circuit first, completes all the exercises, before swapping. *Russian Snap Down by Islam: Collar tie counter example: Duck Unders^ Arm drags^ (just take the back and then restart) If [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-23T13:22:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-30T13:00:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?w=360\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Partner Drills\/Circuit for Grappling Technique &amp; Fitness (10 mins) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/","og_locale":"en_GB","og_type":"article","og_title":"Partner Drills\/Circuit for Grappling Technique &amp; Fitness (10 mins) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"To do this circuit, you&#8217;ll need a timer &#8211; the one below is 40 second intervals, with 10 second rest in between: Partner 1 does the circuit first, completes all the exercises, before swapping. *Russian Snap Down by Islam: Collar tie counter example: Duck Unders^ Arm drags^ (just take the back and then restart) If [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2023-03-23T13:22:22+00:00","article_modified_time":"2023-08-30T13:00:46+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/duckundergif.gif?w=360","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2023\/03\/23\/parnter-drills-circuit-for-grappling-technique-fitness-10-mins\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Partner Drills\/Circuit for Grappling Technique &amp; 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