Explosive training

[LeighB]

was reading MMA magazine the other day and read an interesting article about training . it stated that if you want to be fast powerful and explosive - you needed to train fast powerful and explosively .

could anyone elaborate as to what explosive training actually involves?

[Guvnor]

Perhaps heavy weights, and less time spent between sets. Train till failure I guess.

[nbf79]

I think its a combination of plyometrics and kettlebell type training where you can do the weight training fast with heavier weights .

[SpikeD]

It isn't just about speed but more about acceleration. Whatever exercise you do you explode into and perform with determination, but maintain control and form. I.E. bench press, lift that bar as hard and as quickly from you as possible like your life depends on it, be aggressive. Thats my understanding of explosive training.

[liero]

Interval training I do which i think is fast powerfull and explosive

Start at bottom of 60m hill,

10 Burpees, Sprint up hill, 10 plyometric pushups, jog down hill, 15 Squat Jumps, Sprint up hill, 10 plyometric leg lifts (lift as fast as possible) off each leg, walk down hill.

30 seconds break.

Repeat 5 times.

This might be the type of thing they are talking about, lots of interval training working high speed and intensity...weights might be say tabata lifting of medicine ball throws.

[Frodocious]

This might help:

http://sportsmedicine.about.com/od/strengthtraining/a/PowerTraining.htm

http://www.bodybuilding.com/fun/brughelli1.htm

[slipthejab]

Perhaps heavy weights, and less time spent between sets. Train till failure I guess.

Sorry but it doesn't really mean any of this.

Start with the word plyometrics and then work forward from there.

[wayneshin]

Some reallly good power based drills here. Most are either plyometric or work the core.

http://www.performanceworkouts.com/workouts_exercises_power.shtml

[votek]

In addition to plyometrics and high intensity interval training, Olympic lifts or kettlebell training will give you explosive power and speed.

The nature of Olympic Lifts and kettlebells require explosive movements that translate well to MMA. It's not about throwing up massive amounts of weight, it's about being explosive when you need to.

[slipthejab]

Yes... couldn't agree more. Olympic lifts will work explosive power in a way that can be hard to work otherwise. The ability to move explosively is a hallmark of Olympic lifting. Some of those guys make it look like an Oly bar full of plates is floating in mid air while they move Matrix style around it. :D

[WhitePanda]

I am not an expert by any means but I think explosive training has less to do with exercise, and more to do with how you are performing said exercise.

For example if you do push ups slowly ie 4 seconds up and 4 seconds down, you'll develop endurance. However if you go fast up and on the reverse(down) ie 1 second up and 4 seconds down, you'll develop the fast twitch muscle fibers and get explosive.

You can apply that to just about any exercise.

[Shin-ken sho-bu]

In mma the goal in training is to always mimmic what you will be doing in the cage/ring. Like posted in previous replies plyometrics are fundamental in any good mma regimin. You find excercises that will mimmic the fight and u do them at a level of intensity close to that of the fight. Very simple, people tend to make things complicated when its simple as that.

[Yohan]

Tow of the three best things you can do to build explosive power are listed in this thread: Plyometrics and Olympic Lifts. The third thing you should do is regular lifting, which will give you the basic strength, upon which your explosive power will build.

When you work on Plyometrics, focus on developing a consistent, soft, safe landing. Plyometrics is an injury-prone training technique, and most of the injuries happen on landing.

In mma the goal in training is to always mimmic what you will be doing in the cage/ring. Like posted in previous replies plyometrics are fundamental in any good mma regimin. You find excercises that will mimmic the fight and u do them at a level of intensity close to that of the fight. Very simple, people tend to make things complicated when its simple as that.

First off, don't mimic skill training movement patterns when you lift or condition. When you train a movement like that in a conditioning or strength set, you are working up to 80-90% of failure. Your technique is going to go to the pigs once you get there, and at that point, you are hurting your skill rather than helping it.

Better, in my opinion, to keep your strength and conditioning patterns separate from your skill patterns, until right before an event. Then it's good to add in some skill-specific work, but nothing like your normal strength and conditioning exercises.

[IronWolverine]

was reading MMA magazine the other day and read an interesting article about training . it stated that if you want to be fast powerful and explosive - you needed to train fast powerful and explosively .

could anyone elaborate as to what explosive training actually involves?

Well,one is add some plyometric like clap push up ,jump squats,box jump,etc...
PLus you can do push up for speed also!Depend where you want to develop explosiveness at.