what are some good workouts for a mma ground and pounder.?

Well glad to hear you love ground and pound. Ideally submission is a much easier way to go, and ground and pound is a means towards working to submission. (Position before submission)

Meaning you maintain a dominant position, and do not give it up by going for a submission that would have you lose this dominant position. So by pounding your opponent out, you force him to move into a submission or limit his resistance to a particular submission.

First and foremost it has to get to the ground. Some guys just throw a heavy bag on the ground and work on it, but there is more than just that.

Try standing the heavy bag up, having a partner hold it, and then you slam the heavy bag. (Double legs, any kind of shot or takedown) and then start your work from there. Hit the bag for an entire 3 minute round. Body, Body, head.

You want to use multiple types of strikes (will keep you from fatiguing, and also in a real fight will vary points of striking making it harder to defend.

For example, Punch to the left of the body, punch to the right of the body, hammer fist to the sides of the head, straight punches to the head, 2 quick shots to the body, etc. Keep working through different positions, side control, mount, knee to the belly, north south, move freely through these positions remembering to keep your weight on the bag at all times, (especially during position transitions).

Don't get set in one position. Some guys just throw a bag on the ground, get on top of it and start beating it. That is pretty much worthless. (Some would argue all GnP bagwork is).

By moving around constantly, varying your strikes, and working hard and the take downs, it makes for a pretty good cardio workout. Which is really it's purpose, and to get you use to using a variety of strikes and not just sticking with two or three different ones.

Also keep in mind what level you are fighting in, many amateur level fights do not allow elbows. You may want to keep that out of your workout routine for now until you get into a level that allows elbows.

We do 3 minute rounds, but we stand the dummy back up and take it down after a minute.

Also acclimate yourself to doing this hand at a time, with the other being your post hand, or covering the mouth of your opponent. Realistically a person will be trying to bridge you the whole time, you always need a post hand to keep from getting swept. So ideally you can only really hit with one hand at a time. (As opposed to 1, 2, combinations) most of your combos will be right body, right body, right head, right hammerfist. The rare chance you get to rain down terror will happen, but a person will quickly bridge when you sit up on them.

So, bag takedowns, transition from position to position, vary your strikes and their targets, and that pretty much gets you a good ground and pound routine.

As far as traditional workouts. Stick with Circuit based workouts, with Olympic style lifts. (Builds explosive power, and cardio)

Feel free to message me if you need elaboration or clarification.

Good luck to you!

I would have to disagree with many of your choices. Jon Jones - for sure he seems to have some of the best ground n pound out there he has some sick elbows. GSP - He has such good wrestling that he has some good control and positions on the ground that he just dominates. Fedor Emelianenko - Has always had some of the best GNP out there he postures up high and just drops bombs on em. Alistair Overeem - He always seem to dominate with GNP Cheick Kongo - When he gets on top he is an animal. Since he is a good striker he has some power in those punches. Tito Ortiz - He seems to find holes in all defense in his GNP Brock Lesnar - Because his wrestling pedigree is so high he is very good at control. I disagree with Jon Fitch because most of his wins are by decision which means his ground and pound isn't very effective because he can't finish. Also the same with Chael Sonnen, Clay Guida is just wild not that good, they were the only ones I disagreed with.

Ground And Pound Drills

Judo Mofo is right. I would just like to add that you can take a duffle bag fill it with weights wrapped in old clothes or towels.

I got one that weighs about 150lbs.

I suggest tossing it around. Work with throws and trips with it. Its helps your grappling strength. That way you can still practice if your sparring partners aren't around that day or whatever.

lie a punching bag on the ground and practice beating it with your elbows

idk