GRAPPLING DUMMY WORKOUT
Dummy Shown: The Suples Ltd. Throwing Dummy by Ivan Ivanov
By: Brandon Ruiz
Grappling dummies are great for several reasons here are just a few:
• They never get hurt
• They never get sick, whiney, or have a boo-boo
saying that they can’t/shouldn’t be thrown
• You can throw them on just about any surface within reason that doesn’t damage yourself or the dummy…which would
be mainly avoiding concrete and asphalt. You can throw them on a mat or even out on the lawn!
• You can use them as many times as you want
• They are always on time to the workout
• They always show up at the workout
• They last for years and years, as long as you don’t leave them outside
• They don’t get skin infections or other communicable diseases
• They take a beating and get up as many times as you make them
• You can do just about every major throw, lift, and takedown on them at full capacity
• They do what you tell them to do all the time, every time
So now that we have talked a little about the great benefits of using a
grappling dummy vs. a human being I will give you a list of exercises that can
be completed with a grappling dummy.
Wrestling Technique Designations
F/F = Folkstyle (Collegiate), and Freestyle
GR = Greco Roman
List of Throws
• Body Lock Throws (GR, F/F)
• Headlock Throws (GR, F/F)
• Front Headlock Turns (GR, F/F)
• Front Headlock Swing Step Lift and Throw (GR)
• Lateral Drop (GR, F/F)
• Double Leg Takedown (F/F) *note: some dummies don’t have legs…just complete the drive through and
takedown by wrapping low around the base of the dummy
• Underhook Throw-by Knee block (F/F)
• Pinch Headlock with Leg Sweep or Reap (F/F)
• Whizzer Kick Up (F/F)
• Hip Toss
(GR, F/F)
• Double Overhook Salto Throw (GR, F/F)
• Double Underhook Body lock Throw (GR, F/F)
• Reverse Lift (GR)
• Reverse Lift Lock and Head Jam
(GR)
• Straight Lift (GR)
• Gut Wrench (GR, F/F)
• Crotch Lift (F/F)
• Arm Throws (GR, F/F)
• Arm Spins (GR, F/F)
• Fireman’s Throw/Carry
(GR, F/F)
Submission Techniques
• Arm Lock from Mounted
• Arm Lock from Side Control
• Arm Lock from Guard
• Shoulder Choke from Mounted
• Shoulder Choke from Side Control
• Kimura from Mounted
• Kimura from Guard
• Kimura from Side Control
• Triangle/Figure Four from Top
• Triangle/Figure Four from Guard
• Omo-Plata from Guard
Now that we have some exercises to choose from simply select a few from the
areas that you want to work on. Decide on your sets and reps, or amount of time,
for each exercise or groups of exercises. Then you just do the workout. It’s
that simple.
Example: Greco Roman Wrestling Workout
Sets and Reps
• Body Lock Throws 3 Sets of 5 Reps to each side
• Headlock Throws 3 Sets of 5 Reps to each side
• Arm Throw or Arm Spin 3 Sets of 5 Reps to each side
• Salto
Throw 3 Sets of 5 Reps to each side
• Reverse Lift 3 Sets of 5 Reps to each side
• Gut Wrench 3 Sets of 5 Reps to each side
• Gut Wrench holds/squeeze for 3 Sets of 30 seconds to a minute
Approximate workout time: 45 minutes
Example: Folkstyle (Collegiate), Freestyle Wrestling Workout
Sets and Reps
• Double Leg Takedown 3 Sets of 5 Reps to each side
• Double Underhook Body Lock Throw 3 Sets of 5 Reps to each side
• Pinch Headlock with Leg Sweep or Reap 3 Sets of 5 Reps to each side
• Underhook Throw-by Knee block 3 Sets of 5 Reps to each side
• Lateral Drop 3 Sets of 5 Reps to each side
• Double Overhook Salto 3 Sets of 5 Reps to each side
• Gut Wrench 3 Sets of 5 Reps to each side
• Gut Wrench holds/squeeze for 3 Sets of 30 seconds to a minute
Approximate workout time: 45 minutes
Example: Submission, MMA Workout
Sets and Reps
• Double Leg Takedown 3 Sets of 5 Reps to each side
• Body Lock Throw 3 Sets of 5 Reps to each side
• Head Lock Throw 3 Sets of 5 Reps to each side
• Double Overhook Salto Throw 3 Sets of 5 Reps to each side
• Pinch Headlock Leg Sweep or Reap 3 Sets of 5 Reps to each side
• Arm Lock from Mounted 3 Sets of 5 Reps to each side
• Arm Lock from Side Control 3 Sets of 5 Reps to each side
• Kimura from Mounted 3 Sets of 5 Reps to each side
• Shoulder Choke from Mounted 3 Sets of 5 Reps to each side
Approximate workout time: 45 minutes
Speed Drills:
You can also do these drills for time. Complete as many
repetitions as you can within 30 Seconds (Speed Drills). Complete one exercise
and then move right to the next exercise in a circuit. After the circuit rest
for 2 full minutes. You can adjust your circuits to be as quick as 10-15 seconds
per exercise…or as long as a minute. But you must also include rest times
accordingly. Complete the Circuit 2-3 sets (one time through equals one set) for
each workout.
Circuit of 2-3 Sets:
• 10-15 Seconds per exercise with full 2 minutes rest after completion of all exercises
• 30 Seconds per exercise with full 2-3 minutes rest after completion of all exercises.
• 45 seconds-1 minute per exercise with full 3 minutes rest after completion of all exercises.
These workouts are just some examples of what can be done with a grappling
dummy or even with your training partner. The best thing about using a grappling
dummy for drills is that you can get in and out in under an hour without the
necessity of a training partner. I have had some great workouts with no partner
except the grappling dummy and he never complained once!
Disclaimer: Iron Horse Strength, its owners, writers and associates will not
be responsible for any accidents, injuries, or other related losses. Following
the above described workout is for illustrative purposes only and the trainee
assumes all responsibility for safety on the part of the trainee and their
partner(s) (those who follow the workout(s)) and those in place as safety
supervisors.
