Tabata training for MMA

If you haven't read my blog about the Tabata method, read this first:
http://www.shaolindo.blogspot.com/2012/06/arc-bobs-against-god.html

For MMA you can work Ground & Pound on a heavy bag laying flat on the ground.  Move around to different positions and use the same 20 seconds on, 10 seconds off method as before.  You can do up to 4 rounds of this.  You might want to sit in different positions in order to work your strikes from various situations you could be in during an MMA match or self-defense situation.

An example of a round would look like this:

1. Guard position 20 seconds, 10 seconds of rest
2. Half-Guard position 20 seconds, 10 seconds of rest
3. Side Control 20 seconds, 10 seconds of rest
4. Scarfhold 20 seconds, 10 seconds of rest
5. Mount position 20 seconds, 10 seconds of rest
6. Guard position 20 seconds, 10 seconds of rest
7. Half-Guard position 20 seconds, 10 seconds of rest
8. Side Control 20 seconds, 10 seconds of rest

End of round 1, take 1 minute break then start round 2.

Training like this can also help you if you have a chance to flurry on an opponent who has been dropped in order to end the match in devastating fashion.