90% Of All Workouts End Up On The Ground.

  1. Conditioning style exercises are used.
  2. You will switch on the minute at each stage.
  3. The weight of the ‘bell increases the closer you get to the ground.
  4. The follow up exercises solidify control of your body closer to the ground.
  5. While counting steps or miles is common, counting the amount of time you spend on the ground is uncommon. Get ready.
  1. One Handed Long Cycle Clean and Push Press. This drill has high impact with a lower skill needed. It’s manageable for those not perfectly build for GS style. The ‘bell should never be put down. Rest at the top, rack or bottom position. Switch to the other hand on the minute. Total volume is up to you. Build slowly. Volume, then repetitions, then bump the weight.
  2. One Handed Kettlebell Clean. Focus on being as efficient as possible. You should go to a larger ‘bell for this one. You are closer to the ground. Switch on the minute and be conservative with your estimates.
  3. Kettlebell High Swing. This is not the silly Crossfit mash up. This is swinging the ‘bell in a perfect girevoy sport fashion JUST prior to hand insertion. This is mid chest,…roughly. The weight of the ‘bell is the same as the cleans or higher if you have the gear. Switch on the minute and build slowly for overall volume.
  4. Kettlebell Low Swing. The heaviest ‘bell available is used here. It’s a time to smoke the grip and work on the “see-saw” effect of a proper GS swing. The legs and hips should get ample work, but the grip will fail first. Switch on the minute.
  5. Renegade Rows. I’d suggest dumbbells for this part of the workout. It’s a more stable base and being unstable after the first four exercises is normal. Keep the arms tighter to the sides and not 90 degrees from the torso. Feet should be set apart and the tailbone should be tucked under. Duration is the measure here, although you can record the reps too. This is a dynamic plank more than a heavy pull. Do one set and mark down the time.
  6. Wall Sit. Long duration isometrics are use for both therapy and performance. Get against the wall with your thighs parallel. Stare at a stop watch. Focus on 60 seconds the first time and build up. Speed Skating legend, Eric Heiden did 60 minutes, so you will have some work to do.
  7. 1/4 Turkish Get Up. This is a ground base, super abdominal exercise. Use a weight heavier than your standard Turkish Get Up. Here is a video. https://youtu.be/WEVO_JL_qPI
  1. Kettlebell Snatch. Using the GS form is more efficient for long duration bouts. Switch on the minute and progress slowly. There is little comfort in resting at the top, so be conservative.
  2. Kettlebell Half Snatch. The weight can be increased if you have a good assortment of ‘bells. After the initial snatch, the ‘bell is lowered to the rack which spares the grip. The weight is then dropped and re-snatched. There is time to breathe in the rack. Switch on the minute.
  3. Kettlebell High Swing. Same as the “A” workout.
  4. Kettlebell Low Swing. Use the heaviest bell.
  5. Sit Thru’s. This is part of a grappling drill that has been refined to be a ground based conditioning tool. Duration and reps are the key here. Record both. Focus on sets of even numbers like 20/20, 40/40 and so forth with short breaks. Watch this video for form. https://youtu.be/jHD_BT3V_8A
  6. Isometric Lunge. Start with the front foot and rear knee on the ground. You must stress perfect alignment. Head up, tight core, tailbone tucked under. Raise the knee off the ground an inch or so and hold this position for as long as you can. Repeat on the other side. Best results come from 5 minute holds.
  7. Kneeling Windmill. A great exercise for this hips and lumbar region. You will also be forced to be stable on the ground. Low reps, 3–5 are indicated. Build slowly to 8 sets each side before raising the weight. Here is the form. https://youtu.be/ps3UukjUWSg Touch your palm first until you mature in the movement, then gradually work your elbow to the ground.



Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store
Tom Furman

Tom Furman

Tom Furman has been involved in martial arts and fitness most of his life. He’s currently a fitness coach and been blogging since 2005. www.tomfurman.com