How do I Become More Explosive Powerful And Faster?. I am a jujitsu fighter|||Rahndi Ferguson (Judo Crusader) is really good at developing power for grappling. Check him out|||Do some squats, push ups, and some wrestler%26#039;s bridge.
Working on your abs and back muscles are also imoprtant to keep your upper body from getting pushed off balance.|||1...train like a fighter.....NOT a bodybuilder...fighters train more like olympic weight lifters than anything....body builders do it to look good naked
2....you dont have to put weight on to get stronger if you want to stay in your weight class....its all about
3....Make sure you get plenty of rest...or you%26#039;re going to end up overtrained and hurt
4..Follow a nutritional plan..this is far more important that alot of people will have you believe....making sure to eat something (HEALTHY) every 3 hours to keep your metabolism up as its going to be taking a beating...no gimick diets work....If I were to recomend something to invest in....it would be Precision Nutrition which is a website by Dr John Berardi....he makes designing a nutrition plan simple and easy to follow depending on your goals.....and you dont have to have a PHd in Human Nutrition to follow it....you can also find articles by him on the web if you%26#039;re looking for free info
5 Key nutrition points I%26#039;d like to make are
(A)NEVER miss breakfast....as its just that...breaking from a fast, which is why its called the most important meal....and NO coffee and a muffin DO NOT COUNT.
(B) Make sure you have something in your stomach going to bed....people will tell you otherwise but by chosing a food thats digested slowly, you%26#039;ll actually be doing your body good....a great food that fits this bill is Cottage Cheese as its Full of Casein and takes time for your body to break it down.
6....
Cardio....and NO the mat time is not enough, regardless of what the internet experts here say
the training
As far as cardio goes?
A good goal?
You should be able to run a 12 minute 2 mile, if you want to last a round in the ring.
The actual Training
When doing Cardio High Intensity Interval Training(Or HIIT, as you might have seen before) is far more effective for both burning fat and building your stamina than steady State Cardio. This involves as someone pointed out jogging with sprint breaks in between....so, it would look something like this
WARNING though...you CANNOT do something like this every day or you WILL burn out
Week 1
Jog 5 minutes...sprint 1....repeat 4 times
Week 2
Jog 4 minutes...sprint 1....repeat 4 times
Week 3
Jog 3 minutes...sprint 1....repeat 5 times
Week 4
Jog 2 minutes...sprint 1....repeat 5 times
Week 5
Jog 1 Minute....Sprint 1....repeat 9 times....this is Hard...I do NOT suggest doing it unless you%26#039;ve actuall worked up to it
As for how a week of cardio might look?
we%26#039;ll go with a Monday to Friday Split just cause its a typical week
Monday 鈥?Interval Training
Wednesday 鈥?Fast Paced 鈥?perform 20 minutes of continuous activity at 75-80% of your heart rate max.
Friday 鈥?Continuous Low Intensity 鈥?perform 50 minutes of continuous cardio at 60-70% of your heart rate max.
Forget the Jogging except on that last day of the week as it can be actually very counterproductive in the long run.
I hope that helps some
Martial arts specific
Stamina
http://www.t-nation.com/readArticle.do?i...
I DO NOT suggest hitting the weights until you can at least do the following
50 uninterupted pushups
25-50 Pull ups
10, 1 legged squats.....dont worry if you cant though....I%26#039;ve trained some guys that can do the 2 leg version with 300 pounds and cant get a single one legged one.....just try
As for actual Weights?
I personally Like the Motto Keep It Simple Stupid (or KISS)
I%26#039;m not telling you to do weight/not to do weights but they can be very beneficial to your training.....the only thing being, you want someone that knows what their doing when it comes to lifting to show you how to do the lifts properly, as you can get seriously hurt performing cleans/squats/deadlifts....hell even the bench press as alot of the time ego beats out a persons wanting to do it correctly and they flare their elbows and hurt their shoulder.
Some things to keep in mind being....think about your goals....do you want to cut weight?Gain Weight? Maintain Weight but go up in strenght? because all are possible depending on how you organize your schedule
Another thing to think about is you want to be working out like a fighter....using sport specific workouts (generally full body workouts) is going to be far more beneficial to you than following a bodybuilder%26#039;s program....no matter what your friend or the local personal trainer(whose getting paid to keep you as a customer....NOT to make you see results...making you think your work is done and wanting to leave) may say to you
If you want a good goal.....look at it this way, you should be able to
Squat 4 times your bodyweight
Deadlift 3.5 times your bodyweight
Benchpress 2.5 times your bodyweight
Do chin ups with the same weight attached to you as you can bench
And no these ARE NOT unrealistic numbers....Do a search on Olympic lifting/chad waterbury(hes a highly regarded expert at training Martial artists) and follow them....always remembering
YOUR NOT A BODYBUILDER so there is no need to train like one....no matter what your friend says
its quality over quantity
www.crossfit.com also offers amazing workouts for martial artists...or anyone wanting to test themselves|||Through proper conditioning training, designed to build explosive power.
First you want to do primarily circuit routines (routines in which you got from one exercise to the next with little to no rest period between).
I suggest a plyometric circuit for 2 weeks, then a weight routine circuit for 2 weeks, alternating between the two.
Plyometrics are all designed to be explosive with fast twitch muscle building.
They included things like squat jumps, jumping lunges, etc.
http://www.myfit.ca/exercisedatabase/ply...
Look through the many things online, and have your coach help you develop a plyometric circuit he thinks will benefit you.
Then on your weight weeks, work on Olympic style lifts. They are meant to build explosive power. Pay attention to speed and lifting explosively, as opposed to slow control type of lifting.
I wrote up a short one for a user not too long ago, here is one that I like to do.
Sorry to make this long, but here is a quick %26quot;butt kicker%26quot; circuit that I love. All you need is a good step, (at least 24 inches high) and a bar.
The goal is to do these in 1 cycle of this in 10 minutes or less, and to eventually be able to do this twice in 20 minutes. As you start to get below the 10 minute mark, then increase the weight.
This is all done with one bar (I prefer a curl bar) and one set of weight. Let%26#039;s say for you 65lbs (A 25lbs on each end, with a 15lbs bar). You quickly go from exercise to exercise, with no resting.
30 Jumping Jacks
30-50 situps (depending on your fitness level)
20 Upright Rows http://www.exrx.net/weightexercises/delt...
20 Overhead Push Press
http://www.exrx.net/weightexercises/olym...
21%26#039;s Curls (7 from bottom to half way, 7 from half way to top, 7 whole curls.)
Hop back down to 50 situps.
Remaining on the ground, bridge your back (Arch)
20 Pullovers http://www.exrx.net/weightexercises/lati...
50 Bench Press
25 Body weight dips (off the step)
http://www.myfit.ca/exercisedatabase/vie...
Now the fun stuff...
Grab the bar, place it on your shoulders.
30 Lunges (15 per leg)
http://www.exrx.net/weightexercises/quad...
20 Half Squats (just go half way)
30 Step ups (15 each leg) http://www.exrx.net/weightexercises/quad...
20 Clean and Press
http://www.bodybuilding.com/fun/exercise...
Voila!
Getting to under 10 minutes is tough, most of these exercises have to be done quickly and explosively to make it to this time. Your cardio will increase and you will build lean, fast twitch muslce. I usually do one of these at the beginning of practice and one at the end.
If you can work up to 2 rotations of that in under 20 minutes with Cadillacs on each end. (105lbs on the bar or so) and you will be an unstoppable beast.
Good luck!|||i am also. depends on what aspect you want to explode through. if it is take downs then you would want to do speed drills, like sprints and calf and quad workouts. if you want to explode to submissions, get more comfortable with the movements and positioning. core strength is key for explosiveness into submissions|||If you want to become more powerful in Jujitsu start with the abdominal , back and leg muscles.
Your abdomin, your back and your legs comes into play when you find yourself on your back. A lot of people are usually gassed by then and struggle to shrimp away or struggle to bridge. Its really hard to shrimp or bridge when someone is really heavy and sittion on you, you will need good abs, a strong lower back and your quadraceps and hamstrings have to be condition. My suggestion is that you do about 300 crunches a day. each time you do them it has to be 100 straight three. Lets say you do a hundred when you wake up, 100 during mid day and 100 the night before you go to bed. The first 50 of any of these 3 sets have to be blasted through as fast as humanly possible. Your goal is to be able to blas through 100 straight through without stopping or breaking rhythm, thats called muscular endurace.....When you do cruches you will be also strenthening your back, your quads and hamstrings; all the muscles you need when on your back under a mounted position.
Next you need squats and lunges.You need to do at least 100 a day, at the very least! You can break them up into sets of 25. The first 50 done regularly but the last 50 you%26#039;re gonna really focus your engergy on. You%26#039;re gonna squat down and come up really slow, focusing on form. This is gonna creat a massive burn in your leg, the same burn you get when your dead tired and trying to lift a guy. Next lunges. lunges are your key to life. the key to being a good grappler is getting the guy on the ground before he gets u on the ground. If he beats you to it he%26#039;ll most likely end up on top of you unless you%26#039;re really good at reversing a takedown which rarely happens. In the grappling game you want to shoot like a mad man. There are only so many shots a person can sprawl from or avoid so if you continuously do them they%26#039;ll gas out and give up the legs. Lunge, lunge lunge!!! Theres really no set number on lunges, just make sure your legs are burning before you go to bed. Also don go straight to lunges right after you just did squats, u might hurt yourself. Try to mix your excercises up so that you are on any particular muscle group too consecutively. Just before you do your lunges stretch your quads and hamstrings, do some splits or something to loosen your leg up.
You also need ot excercise your neck. Your neck should be able to sustain a hudge amount of pressure BUT BE CAUTIOUS! As strong as we want our neck to be we dont want to snap it in conditioning, once your neck is gone you are gone! YOu can strenthin your neck a number of ways. lay on your back with everything flat on the ground. pretend like you%26#039;re gonna sit up but only move your neck up, kinda like you%26#039;re doing situps but only with your neck. do that a couple times then flip over and do the reverse on your belly, do it for time or do it for max sets.. Make sure to stretch your neck when don.
Next do arm curls. Arm curls will help you fight off arm bars. ONce your caught in a bad position and you know the arm bar is coming its a test of strength to see if you can keep your arm curled. Finally pushups, well I dont have to tell you what they are good for. Do them often and regurly!|||Your core, Legs, and Back are your main muscles to train!!
Integrate with circuit training for high yields!!|||You can add more muscle mass which will allow you more weight. More weight means you are harder to move, but if an opponent moves you it means that your momentum will be harder for you to stop. In truth all your power comes from momentum and torque. Working on techniques until they can be done instinctively will provided you with speed. For more explosive power during throws etc... then use your mind. Out think your opponent. You have to find ways of getting his weight and momentum shifting. While he is off balanced by the transition of moving into his technique or responding to your technique he is most vulnerable. Use this to your advantage.
It is a lot like playing chess.
Good luck.|||Plyometrics. It is designed for explosive power. And it works.|||I would like to answer this by giving an analogy.
When you fold a blanket, you have to snap it a few times to get it smooth and even.
I am sure you have taken a wet towel or rag and whipped it at your little brother...
This can be applied to the body. As you snap a blanket you have to do so loosely and as the blanket is floating upwards you quickly yank downwards and the blanket snaps. With knees bent, rise and sink with the movement
It%26#039;s not as easy to explain as it is to demonstrate. I hope you got the jist.
You can practice this as if you were holding a blanket in your hands and get great results. You must use your breath inhaling and exhaling with the complete movement.
This is a Chinese exercise. Part of the internal arts.|||download shawn sherks UFC all access, its a tv show by the ufc showing fighters training......... mininova.org he does some crazy stuff on there that you could probably do right at home....
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