MMANiagara.com

I don’t know the exact weight and size of your ground bag, but there is alot you can do with it. Don’t expect to get good at the sport by just punching a ground bag though. What you can expect though, is some good workouts and warmups.

I will throw a few out there really quick. I suggest google searching this subject.

1. Bodylock the bag, a.k.a ‘BearHug’; Basically an upper body lock used in Greco Roman, Freestyle, Judo and Sambo. Once Locked, suplex the bag over either side of your body and roll with it, until you end up in sidemount. Google techniques on the greco roman suplex.

2. Positioning drill. You basically work around the bag going clockwise, then go counterclock wise once you reach the starting off position. Starting position is full mount. From there you are going clockwise until you get back to full mount, then go back counter clockwise. While doing this drill you punch and elbow as hard and fast as you can, but realistically. If you are in north south, or side control, you aren’t going to use both hands to punch, because the guy would get away. Follow these directions.

1. Fullmount, Left and Right punches to the face, after 5 punches throw 4 elbows, 2 rights 2 lefts.
2. Right knee on belly position. If you don’t know what knee on belly position is, google it. Left hand on shoulder or behind neck/head. Throw right punches to the head and body.
3. Kesa Gatami/Scarf Hold/Judo Position. Google it if you don’t understand position. Make sure you use correct technique for this position. Left punches to the side of the head/face from this position.
4. Sidemount. Keep your chest on the bag where his chest would be, with a hard sprawl, or knees in tight to the bag/where ribs and armpit would be. Throw right hands to the body, left hammer fists to the face, and right knees to the ribs.
5. North South Position. Like side mount, you want to keep your chest on his chest, or your chest on his neck/face area with pressure. This position isn’t the most ideal ground and pound position unless knees are permitted to the head, which it usually isn’t. But you can knee to the shoulders, and punch to the body if you have the opportunity.
You are at the half way mark. the 12o’clock mark. Continue clockwise with the same techniques, except you will obviously be going backwards from here, doing the techniques with your left side.
6. Sidemount
7. Kesa gatami/Scarf hold/Judo Position
8.Knee on belly
9. Full Mount, now it is time to go counter clockwise.

Set up a timer with 8 second intervals between positions. Go full out with correct technique. 6 times each way. So you get 3 going clockwise and 3 counter clockwise.

good luck.

Here is a great conditioning workout I do with ground bags.

1. Stand about 2-3 feet away from bag (bag laid flat on floor)

2. Shadow box with punch and kick combinations.

3. Sprawl out on ground bag.

4. Throw several punches and elbows from sprawl position.

5. Work to side or back of the bag (like you would take some one’s back or gain side control).

6. Throw several more punches and elbows.

7. Stand Up and Repeat.

You can also work the same drill after throwing the bag with a Greco style body lock (suplex, leg trip, etc)