The Trainer
Liam Resnekov is the the co-owner of VT-1 Gym Academy with his brother, World Mauy Thai Champion Dylan Resnekov. He teaches Gracie Jiu-Jitsu and is part of the GSA team, competing and coaching BJJ and Mixed Martial Arts for a team that includes multiple national champions. He also runs the ISKM, the Israeli System of Krav Maga, under Dr Rony Kluger, head of the Wingate division in Israel. Resnekov has travelled the world to train with many of the top MMA teams and coaches to bring their cutting-edge approaches to VT-1's MMA training.
The Drill
Getting to your feet is an integral part of training and fight strategy for any MMA Academy, but is often neglected in traditional martial arts schools. The good news is that it's easy to learn and just requires some repetition and experimenting.
The first step is to become proficient at the ‘technical stand-up' (TSU) or what is commonly referred to as the ‘Gracie get-up'. The most important details are to make sure that you post (support yourself) on the opposite hand and foot and never forget to protect your head. Many strikes can be delivered from this position but they are largely distractions to create distance between you and your attacker.
Once your base is established, you can get to your feet in one movement. This is the hardest part for most people, as they trip over their own foot. The key is to lean forward slightly then take your foot under your bottom and plant it behind you at a 45-degree angle, as shown here. Your feet should be facing away from each other.
The key to mastering the technical stand-up is to practise it every time you disengage from the ground, whether in training or in front of the television. Once this is mastered, you can then practise against a resisting opponent, in one of three most basic scenarios:
• The opponent has their head down and is pinning you.
• The opponent is postured up and striking
• The opponent has you pinned near a wall, car etc.
Try each one without striking initially so you can get the technique right, then gradually build up the intensity. Your partner on top can start to wear boxing gloves and strike you as you try to get to your feet.
Remember, this is not supposed to be easy once pressure and resistance are applied. Your main goal is to create space to stand, so attacking first with strikes or submissions will always make it easier once they respond. Elements like eye-gouging, elbowing and biting will have the desired reaction too, and can be added once the TSU movement is mastered. These three tips will make it easier to succeed:
1. Don't try to get straight to your feet. Build your base one step at a time: first the elbow, then the hand. Then you build to the knee, and then the feet.
2. Seize control of your opponent's wrist/s as soon as you can, to prevent strikes or losing dominant control positions such as an underhook.
3. Gaining head-control is the most important step after establishing base. If he has postured up, push his head away. If he is holding you down, post on his head and keep it on the ground.
Once you have established base, you can experiment with follow-ups as the opponent desperately tries to put you back on the ground. This is the time in which they are at their most vulnerable.
Some examples of follow-ups are:
• Twisting guillotine-choke
• Knees from clinch
• Snap-down
• Re-shoot or takedown
• Running
The Result
After a few rounds of isolating the position, your partner should start to find it difficult to hold you down, but you will also be more able to open them up to many counter-attacks. If your art has a base in striking, then this drill is a necessity and a life-saving skill to add to your current repertoire. It will also give you a fantastic workout and can be performed at full speed with minimal risk of injury if done correctly.
TSU Drill
Stand-Up Drill #1
Stand-Up Drill #2
Drill Follow-ups
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