Adapt your mobility to the vertical-to-horizontal transition of combat. Phase 2.4 focuses on the essential mechanics of moving effectively on the mat, emphasizing technical escapes, hip mobility, and tactical repositioning. In the 200+ FCS system, ground movement is about maintaining functional control and creating the space necessary to regain your feet or secure a dominant position. Master the kinetic flow of shrimping, bridging, and technical stand-ups to ensure you remain mobile and dangerous, even when taken down.
This guide breaks down the posture and base with clear execution standards, programming, and common mistakes to avoid. Posture & Base is a beginner-friendly ground movement drill from the 200+ Functional Combat System (FCS), working primarily the anterior core and lower stabilizer. It is programmed as a main-workout element, trained solo and on mats. Posture … Read more
Bear Crawl is an intermediate ground movement drill inside the 200+ Functional Combat System (FCS), working primarily the upper push and anterior core. It is programmed as a main-workout element, trained on mats. Equipment needed: Yoga/Exercise Mat. Bear Crawl Execution Standards 200+ FCS Combat Application In the 200+ FCS roadmap, Bear Crawl lives in Phase … Read more
This guide breaks down the technical stand up mma with clear execution standards, programming, and common mistakes to avoid. Technical Stand-up is an intermediate ground movement drill from the 200+ Functional Combat System (FCS), working primarily the lower stabilizer and anterior core. It is programmed as a main-workout element, trained solo and on mats. Equipment … Read more
This guide breaks down the crab walk exercise with clear execution standards, programming, and common mistakes to avoid. Part of the 200+ Functional Combat System (FCS), Crab Walk is an intermediate ground movement drill, working primarily the posterior chain and upper push. It is programmed as a main-workout element, trained on mats. Equipment needed: Yoga/Exercise … Read more
Log Roll is an intermediate ground movement drill from the 200+ Functional Combat System (FCS), working primarily the rotational core and anterior core. It is programmed as a main-workout element, trained solo and on mats. Equipment needed: Yoga/Exercise Mat. Log Roll Execution Standards 200+ FCS Combat Application Within the 200+ FCS system, Log Roll belongs … Read more
This guide breaks down the hip escape bjj with clear execution standards, programming, and common mistakes to avoid. Hip Escape / Shrimping is an intermediate ground movement drill inside the 200+ Functional Combat System (FCS), working primarily the anterior core and rotational core. It is programmed as a main-workout element, trained solo and on mats. … Read more
This guide breaks down the upa escape bjj with clear execution standards, programming, and common mistakes to avoid. Part of the 200+ Functional Combat System (FCS), Bridge / Upa is an intermediate ground movement drill, working primarily the posterior chain and anterior core. It is programmed as a main-workout element, trained solo and on mats. … Read more