So You Got Taken Down. Stand Back Up.

So You Got Taken Down. Stand Back Up.

Stand Up Conditioning for Wrestling, BJJ, Grappling and MMA
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This is probably the best life lesson I ever learned as a wrestler: 

When you get taken down, stand back up.

No one lives a full life without getting taken down. Whether or not you gain value from that takedown, depends on your ability to get back up. Today, we’re here to help you develop the physical abilities needed for an effective stand-up.

We put this Stand Up series together for everyone from wrestlers and mixed martial artists to everyday athletes who might occasionally get taken down and need to spring back to their feet.

The Movements

This is a 3 movement progressive series. Master one before you move onto the next. All 3 movements require you to create a lasso around your waist. We use the lasso so you can create resistance against your hips. Your hips get you off the ground and up to your feet.

So first, let’s cover how to make a lasso out of Willpower Bands. It’s a pro set-up we call Lasso Mode. Here's how you do it. 

Lasso Mode

  1. With one hand, grab ahold of both loops.
  2. With the other hand, grab both bands about a foot back from the loops.
  3. Push the bands through the loops. Now you have a lasso.


Whenever you have the lasso around your waist which you will in these exercises, do not create too much resistance. You can increase resistance as you get better at these movements. But at first, use only a little tension. This applies to everyone from beginners to pros. 

Now here’s how you’ll put Lasso Mode to work for you.

1. Hip Switch

Overloaded hip switches help you lubricate the hip joints while building supportive muscles for better hip mobility. Hip mobility is key to improving your ability to build a base and spring up from the ground. 

  1. Face away from the anchor and get into the lasso waist high
  2. Make sure the lasso knot is in the middle of your back then tighten the lasso just enough so that it doesn’t fall off of you
  3. Sit into a 90/90 stretch position
  4. Pull up to your knees with your hips center over your legs.
  5. Switch your legs behind you and sit back down

Take your time with this one. It can be tricky at first. Hold onto a rail, if necessary to stay balanced, or use your hands to post on the ground.

2. Step Up

Overloaded step-ups help you create the posterior strength needed to spring your upper body up from the ground and create enough space to get your lead foot out from underneath you.

  1. Use the same setup you used for the Hip Switch.
  2. Start on all fours, i.e. hands, knees and toes on the ground. Little bend in the elbows.
  3. Look up and push up away from the ground. Thrust your hips forward and pull one foot out in front of you.

That’s a Step Up. Again, hold a rail if you need support. 

3. Stand Up

Overloaded stand ups help build the coordinated strength required to quickly get from the floor to your feet, even if someone is trying to hold you down.

  1. Same set-up as before. Start on all fours like you did with Step Ups.
  2. Do a Step Up.
  3. Now push off the back toe and stand up like a lunge step return

Now you’re back on your feet.

Ready to try it? Press play on the video below.

Once you’re done. Walk around for a minute. Pay attention to how your back feels. Check the alignment of your hips.

For all you wrestlers and grapplers out there. Try adding this series to your post practice conditioning. You’ll start to notice improved ease and speed in your live action stand-ups.

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