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Strength & Power Training Discussion of strength training as part of your MMA conditioning program.

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Old 12-06-2006, 02:03 PM   #1 (permalink)
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Explosiveness

i need some help to be more explosive in my shot attempts and improve my overall speed and power.

i plan on doing so through weight training. i know i need to do some squats, push press, hang cleans, etc...but does anyone know some really effective workouts i can start doing? any help is appreciated. thanks guys
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Old 12-06-2006, 02:15 PM   #2 (permalink)
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u should try the bodybuilderdatabase.com u can tailor make a workout for all sports
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Old 12-06-2006, 02:28 PM   #3 (permalink)
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thanks man i'll definitely check it out, but i was kinda hoping to hear what has worked for you guys...sorta get your testimonials
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Old 12-06-2006, 03:23 PM   #4 (permalink)
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While I haven't done it (yet) plyometrics are supposed to be great for explosiveness. I'd just go to your favorite search engine and search "plyometrics" because I don't have any links to great sites (I think I used to but Firefox deleted my bookmarks out of nowhere )
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Old 12-06-2006, 04:42 PM   #5 (permalink)
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well of course some cleans but also some froggers (going down to a full squat and jumping straight up as fast and as high as you can), And some jumping step ups
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Old 12-06-2006, 05:09 PM   #6 (permalink)
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thanks alot guys. this will help alot. much appreciation
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Old 12-14-2006, 01:08 PM   #7 (permalink)
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Squats, all the way man. At least go down to parallel but if your ass is touching grass then you'll really feel explosive gains!
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Old 12-15-2006, 07:05 AM   #8 (permalink)
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Quote:
Originally Posted by kds13
i need some help to be more explosive in my shot attempts and improve my overall speed and power.

i plan on doing so through weight training. i know i need to do some squats, push press, hang cleans, etc...but does anyone know some really effective workouts i can start doing? any help is appreciated. thanks guys
If you wanna become SUPER explosive for your shot attempts & takedowns, do yourself a BIG favor and invest in one of those wind-catching parachutes. Run wind sprints with it (15-25 per session). Then, run 8-12 wind sprints without it. It WILL help bud.

Your calves will become much stronger and you'll be lighting fast on those shot attempts / takedowns.

Lemme know if you try this out...and how it worked for you alright?
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Old 12-31-2006, 08:21 PM   #9 (permalink)
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Quote:
Originally Posted by kds13
i need some help to be more explosive in my shot attempts and improve my overall speed and power.

i plan on doing so through weight training. i know i need to do some squats, push press, hang cleans, etc...but does anyone know some really effective workouts i can start doing? any help is appreciated. thanks guys
It's not gym work, but I hear that hill training is excellent for explosiveness. I used to do it in high school, you basically find a shortish (like 500m) but steepish hill and run up it over and over again. It really hurts.
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Old 01-10-2007, 01:15 PM   #10 (permalink)
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to improve your explosiveness, do lots of squats,and also get in a football players three point stance. and practice running from that position, you have to remember when coming out of the three point stance you have to stay low. keep practicing with this technique it should help you alot with getting the double leg takedown. when in a match distract your opponent with strikes, then remember how you explode out of the three point, stay low and get an easy double leg takedown.
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