Grappling Strength Drill: Hug and lunge

Author Loren Christensen devotes a chapter of his new book Solo Training 2 to building core strength, which is especially important for grapplers. An especially tough set of drills uses a heavy bag (he suggests 25, 50, 75 or 100 pounds depending on your fitness level) for lifting. Try the Hug and Lunge drill out for yourself and see just how effective this set of drills is:

• Begin by cradling the bag in the crook of your arms and hugging it to your chest, your feet hip-width apart.

• Step forward with your right leg and lower your body until your thigh is parallel with the floor. Keep your upper body straight and tall, and keep hugging that bag.

• Push back with your right foot until your leg is mostly straight, then step forward with your left foot and place it next to your right so that you’re once again in the beginning position. This advances you forward a step.

• Now step forward with your left leg and repeat the above procedure (with opposite legs), again advancing forward a step.

Do 1 set of 10 reps with each leg, progressing over the weeks to 3 sets of 10 reps. When you feel you’re ready to add weight, move up to the next heavier bag.