EXPLOSIVE POWER

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                          6 Weeks To Explosive Power

     

    Explosive Power

    I’m back again! Hope you guys are training hard and getting stronger from my last article on building maximum strength. I also hope you are recognizing that “dosing” your exercise properly so that you enhance your performance is more important than just getting in a tough workout!

    That being said, let’s get to it! Now that you have improved your endurance and increased your strength, it’s time to develop your power. After endurance, power and speed is arguably the second most important ability you can have. However, always remember:

     

       TECHNIQUE COMES FIRST!

     

     

     

     First of all, what is power?  Power is the ability to perform a movement (in this case an exercise) explosively. Specific to grappling, having more power will help you:

    • Penetrate for a take down

    • Deliver knockout punches and kicks

    • Explode into a submission

    • Get the dominant position during a scramble

    • Taking your opponent by surprise

     

    Important stuff!

    If you follow this routine the way it is written, you will not get very tired during these workouts. That’s very important. The idea here is to become more explosive so make sure you don’t turn it into a conditioning routine (that will be coming in the next article when we develop power-endurance). I want you to focus on exploding on every rep! In order to keep your explosiveness, you will have to use long rest intervals. You may be tempted to cut the rest short because you’re impatient. Don’t do it!

    Strength Exercises:

    We will be using the same exercises from the Maximum strength routine. Now your technique should be much better if you followed the program as it was written. Also you will be using weight that is heavy but you must be able to move it explosively! You will lower the weight under strict control then explode up. Don’t make the mistake of piling on too much weight. If you can’t move it with speed, it’s too heavy!

    Power Exercises:

    Again, the loading you use here will determine how effective this program is for improving your explosive power. This is an explosive interval so perform the exercise as quickly as you can for each interval. I want you to use a weight that gives you just enough resistance so that you can move it explosively for the prescribed amount of time but also without generating fatigue. I gave you some options here. Make sure you choose the right exercise and resistance…this is the KEY!

     Explosive Power

    Weeks 1-2

    EXERCISE

    DAY 1

    DAY 2

    DAY 3

    Stiff-leg Deadlift

    2 x 5 reps

    2 x 5 reps

    Sprints (or stationary bike)

    2 x 8 sec

    2 x 8 sec

    Bench Press

    2 x 5 reps

    2 x 5 reps

    Explosive push up (or band press)

    2 x 8 sec

    2 x 8 sec

    Squat

    2 x 5 reps

    Jump Squat (or stationary bike)

    2 x 8 sec

    Pull up

    2 x 5 reps

    Medicine ball slams (or band pulls)

    2 x 8 sec

     

    Weeks 3-4

    EXERCISE

    DAY 1

    DAY 2

    DAY 3

    Stiff-leg Deadlift

    3 x 5 reps

    Sprints (or stationary bike)

    3 x 10 sec

    Bench Press

    3 x 5 reps

    Explosive push up (or band press)

    3 x 10 sec

    Squat

    3 x 5 reps

    3 x 5 reps

    Jump Squat (or stationary bike)

    3 x 10 sec

    3 x 10 sec

    Pull up

    3 x 5 reps

    3 x 5 reps

    Medicine ball slams (or band pulls)

    3 x 10 sec

    3 x 10 sec

    Weeks 5-6

    EXERCISE

    DAY 1

    DAY 2

    DAY 3

    Stiff-leg Deadlift

    3 x 3 reps

    3 x 3 reps

    Sprints (or stationary bike)

    4 x 12 sec

    4 x 12 sec

    Bench Press

    3 x 3 reps

    3 x 3 reps

    Explosive push up (or band press)

    4 x 12 sec

    4 x 12 sec

    Squat

    3 x 3 reps

    Jump Squat (or stationary bike)

    4 x 12 sec

    Pull up

    3 x 3 reps

    Medicine ball slams (or band pulls)

    4 x 12 sec

    Explosive Power

    Here are some guidelines to follow for this routine:

    • Do a general warm up then do at least 2 warm up sets for each exercise

    • Rest 3-4 minutes in between sets of strength exercises and 2-4 minutes for power exercises.

    • Use 8-10 minutes of active rest in between every exercise. Some of my favorite active rest exercises are treadmill running or walking, jump rope, shadow boxing, and exercise bike. The goal is to keep your heart rate in between 100-140 and DO NOT let not let fatigue accumulate. In other words, your should not be getting tired from active rest, you should be recovering.

    • Don’t worry about how much weight you are using, focus on the SPEED of each repetition. If you can’t move it explosively, it’s too heavy.

    • Use STRICT technique on all lifts

    • DO NOT go to failure in any lift; always have at least 1 or 2 reps left than the reps I’ve prescribed.

    • I suggest doing this program either the morning before your grappling training in the evening or on a separate day. Also, cut back on rolling and focus more on drilling techniques in class. This will help ensure that fatigue from your grappling training won’t interfere with your power development.

     

    Explosive Power

     

    Written by the very Talented Ted Ryce:

     

     Explosive Power

    Ted Ryce is a brown belt with two stripes in Brazilian Jiujitsu under Daniel Valverde in Miami, Florida. He is a professional personal trainer with over 13 years of experience specializing in the areas of Sports Performance and Medical Exercise Programs. For more information visit: www.RyceFitness.com

     

     

     

     

     

     

     

     

    Explosive Power

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