Just the other day I had the pleasure of having a solid 36 minutes to train.  So I headed over to my personal workout space and proceeded to get in six, five minutes rounds of heavy bag and ground and pound work with a minute in between each round for some rest.  Five minutes is a long time when you are working hard and at the end I was exhausted.  I started out with five minutes of straight ground and pound from the cross body to the mount.  The next round switched from knee on stomach to the mount to cross body and so on constantly switching and putting in the work. Third round started out utilizing the ground and pound bag from a standing position and then striking it and transitioning to the knee on stomach, mount, etc as it fell.  Fourth round was straight on hanging Muay Thai bag work that focused on hand strikes only.  Fifth round was back to the ground and pound game and I practiced something that very few practice regularly on a heavy bag and that was kicking a downed opponent and stomping a down opponent.  This is important to do every now and then because kicking a downed opponent has military application and law enforcement and civilian application in the right setting.  It also is a skill set that needs practice because if you don’t know what you are doing you can injure yourself.  Sixth round was back the hanging Muay Thai bag with kicks, knee, elbows and hand strikes and a good amount of clinch work.  Then it was time to rest and recuperate.  Trust me it took hours to get the body feeling back to normal so I know for a fact that I worked really, really hard that morning!

Brian R. VanCise
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