Anyone know any good MMA workouts using a ground & pound bag?

You throw the bag starting from either your right shoulder or left shoulder. After you throw it down on the ground, you punch the bag with all you got(10 strikes or more), then immediately get off and throw the bag over the opposite shoulder and do the same thing. That's one set and you should probably do 5-10 sets of this (at least).

A heavy punching bag can be used to practice ground and pound. Simply mount the bag or control from the side and start striking it with elbows and punches. Incorporating exercises like sprawls, press ups and burpess whilst training this way all help. The bag can also be used to practice throws and take downs. Check out this website for more info

http://markschat.blogspot.com/2007/10/chainless-he...