Standing up using the cage: How to get back up in an mma fight

Standing up using the cage: How to get back up in an mma fight

Post by Alan Belcher, Prommatraining.com team member

So I get the question a lot. “How do I get back up in an mma fight”? There is no easy answer to this. I have been trying to figure this out for years myself. Along the way I’ve become better at not getting taken down. I’ve also develop my own system, which I like to call system 14, because it has 14 main techniques.
I want to give you some tips that would generally help you, and tips that when used in conjunction with the system 14 system will make you a get back up machine.
Here they are:
1. Learn how to build yourself up while carrying a load. Practice my s14 stand in bAse and cage build up over and over until the movement is perfect.
2. Work on your core. Do a core routine twice a week to get stronger. See strengthzillamma.com for core exercises.
3. Never except the takedown until there is absolutely no way up. Make them work to hold you down. When you hit the floor, pop right back up.
4. Push the head, push the head, push the head. This will take the position away from your opponent and allow you to stand back up in your fight or training.
5. Straighten he arm And lock it out. Lock it out and don’t bend it until your up. This is key in s14 standups.

Here is a step by step photo and video tutorial of how to do the system 14 cage build up. It’s a basic movement but it is essential for learning how to stand back up in mma.

I start out flat on my back about arms reach from the cage.  If I’m drilling this, I start at this distance every rep.

Next a begin to shrimp.  Notice I bring my elbows in and I really drive with my legs.

I try and make it all the way to the cage in one swift movements.  Once my back is there it is glued to the fence.

I immediately straighten up with my head up above where my opponent would probably be.  This is the step that is missed the most.  It’s just pure laziness.  Get to this position and your opponent will begin to have issues.  If your legs get pull out in live action,  just plant your hands and stay against the fence.  It will take more energy for your opponent.

Now I place my hand on the floor close to the cage.  My other hand is close to me.  I like to practice keeping my elbow in so my opponent cannot come inside anymore.

Next, I elevate my hips.  This is where your core strength will come in.  Also, drilling this movement without a partner, and correctly, will clean up your technique and make your core strong in this position.  For some sick exercises that will create a beast core, check out strengthzillamma.com.

Once my hips go up, my leg knee is ready to come back to the cage.  Remember,  I keep everything right on the cage.

Just like when we shrimped to the cage,  raise your head up immediately.

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The last step, I drive my shoulder back against the cage and slide up.  I continue to apply steady force from that front leg raising me up.  Now you defend the double and single that will come next and your out of the woods.

If you liked this, then your ready for system 14.  Click here to learn more –> System14mma.com

Post written by Alan Belcher

To connect with Alan click the links below

youtube.com/alanbelcherchannel

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