Issue 167
Defy the laws of gravity with these explosive moves to boost your sports performance and eliminate your gut.
Speed kills, and at the very core of this deadly weapon is explosiveness. As a fighter, it pops your blocks, accelerates your punches and means blink-of-an-eye kicks.
“You don’t want to do anything slowly, we need to teach our muscles to move quickly and accurately,” says UFC Hall of Famer Randy Couture. “Bigger muscles are harder to move around. They’re great for pulling a bicep when you point to the gym but bulky muscles have never won a fight. A great fighter has a unique combination of strength, speed and flexibility.”
And if you’ve been mixing your MMA work with the sluggish pursuit of pumping iron, then it’s likely that you’ve been teaching your muscles to actually move slower. So to make you a faster more elusive fighter we’ve created absolutely everything need to know to get you a second ahead of your opponent.
But that’s not your only advantage. Explosive exercises use your fast-twitch muscle fibers, which burn 11% more calories during exercise and 5% more calories after exercise, compared to normal speed reps of the same sized weight, found a study in Medicine & Science in Sports & Exercise. So they’ll help you make weight easier and look leaner.
WARNING: EXPLOSIVES
Explosive training isn’t all blood and glory. Australian heavyweight MMA fighter and sports scientist Brad Morris suggests you watch out for these dangers...
1) Start with a base level of strength
You should be able to squat at least one and a half times your bodyweight before attempting explosive moves like jump squats.
2) Take baby steps
Start out with a light load or no load at all then gradually increase it each week to avoid injury.
3) Poor form
Sloppy technique plus speed usually equals injury. Get a training partner to watch and critique your form.
4) Increased force through the joints
The forces on your joints, tendons, ligaments, muscle and bones are massive during explosive training. Always warm up and use a cushioned floor to absorb the impact.
5) Do it when you’re fresh
Explosive reps are high intensity. Good form will come easiest when they’re done at the start of your workouts. To fully recuperate, rest up to one to three minutes between sets.
THE EXPLOSIVE WORKOUT
Do this full body workout, from sports scientists and Leeds-based MMA trainer Brendan Chaplin, two to three times a week. Leave a days’ rest between each session. “It’s designed to create explosiveness in the muscles you’ll need for punching, kicking and throwing your rival to the ground,” says Chaplin.
That latter part of the workout uses a proven system called ‘contrast training’ that has you doing a strength move followed by an explosive exercise. A study at the University of Zagreb, Croatia, found this makes athletes move 8% faster. If this technique were a supplement it would probably be illegal.
WORKS: Biceps, abs, forearms, shoulders, chest, triceps, lats, lower back, glutes, hip flexors, quads, hamstrings, calves (see muscle guide infographic).
1) JUMP SQUATS
Why? You’ll add power and height to all of your kicks
1: You may look like a jack in the box but your opponent won’t be sporting a silly grin by the end of these. On the squat rack place a light barbell across the back of your shoulders. Lift the bar off the rack and step back. With your feet shoulder-width apart and your back straight, slowly squat until your thighs are just below parallel to the floor.
2: Quickly straighten your knees and press yourself upwards so your feet leave the ground. Land with your knees slightly bent to absorb the impact.
3 Sets of 5 Reps
2) HIGH PULLS
Why? This helps you become explosive with not only your own bodyweight but also your opponent’s. So you can do standing sprawls quicker to prevent takedowns.
1: Load up an Olympic bar with your fighting weight. Stand with your feet shoulder-width apart, under the bar with your shins one to two inches away from it. Bend at your knees and hips to grab the bar with a shoulder-width overhand grip. Push your chest out and flatten your back.
2 Stand up, and pull the bar up your body until it’s at shoulder height. Brush the bar off your thighs as you extend. Rotate your hands around the bar so that they face away from your body. Lower the bar to the start position.
3 Sets of 4 Reps
3) SUPERSET 1:
A) Barbell squats with chains
Why? Chains make the bar heavier the further it is away from the floor, which is exactly what a writhing opponent will feel like the higher you lift him.
1: Attach chains to a barbell so they’re touching the floor in the bottom position of the squat. Rest the barbell across the back of your shoulders and stand with your feet shoulder-width apart.
2: Lower yourself until your hamstrings touch your calves.
3: Straighten your legs along the same path.
4 Sets of 3 Reps
B) Broad jumps
Why? This will add more pushing power to your legs, adding more explosiveness to punches and knees.
1: Clear a bit of space or you’ll be taking down a random gym user. Stand with your feet hip-width apart with your hands to your sides.
2: Explosively jump as far forwards as you can and land in a squat position. Be sure to stick the landing and you’ll have better balance to follow up with a flurry of punches.
4 Sets of 3 Reps
4) SUPERSET 2
A) Dumbbell flat bench press
Why? This move gives you upper body pushing and punching power, which you’ll find useful when wrestling and clinching.
1: Lie on a flat bench holding a dumbbell in each hand above your chest.
2: Bend your elbows to lower the weights to the sides of your chest then straighten your arms to push them back to the start position.
4 Sets of 4 Reps
B) Medicine ball power push-up
Why? You’ll be able to quickly shift the position of your upper body to get into the best place to ground ‘n’ pound your opponent.
1: Stick a medicine ball on the ground. Get into a push-up position, placing one hand on the ball.
2: Bend your elbows to lower yourself then push up explosively so that your torso leaves the ground and you land with your other hand on the medicine ball. The ball stays still – you’re the moving object.
4 Sets of 4 Reps
5) SUPERSET 3
A) Split squat
Why? This creates single-leg stability and balance because you’ll rarely have both feet fixed on the ground at the same time.
1: Rest a light barbell across the back of your shoulders or hold a dumbbell in each arm. Step forward with your right leg so your left leg is behind you in a lunge position. Keep your back straight.
2: Bend your right knee to lower yourself as far as you can without letting your left knee touch the ground. Straighten both legs to rise to the start. Switch legs and repeat.
4 sets of 5 Reps
B) Explosive knees into bag
Why? The advantages of this move are obvious but it will also grant your legs more pushing power when you punch – giving you faster fists.
1: Lie on the floor on your stomach in front of a bag or a partner holding pads or a kick shield.
2: Explode up into a stance position and throw a knee into the bag using your hips to push through it. Drop back to the floor and repeat three times on each leg.
4 sets of 3 Reps
6) SUPERSET 4
A) Reactive chin-ups
Why? This develops the grip, arm and back power you need for clinching and takedowns.
1: Hold a pull-up bar with an underhand grip. Explosively pull upward so your chin crosses the plane of the bar. Hold for a second.
2: Take two to three seconds to lower yourself to the start position.
4 sets of 4 Reps
B) Medicine ball slams
Why? Your core controls your balance and when it’s more explosive all your movements will follow suit.
1: If you’re doing the whole set, this is the last one. Don’t give into the fatigue. Stand with your feet hip-width apart and hold a medicine ball at arm’s length above your head, like you’re hoisting a trophy aloft. Imagine a crowd cheering for morale.
2: Quickly bend your torso over to slam the ball onto the ground in front of you – mind your toes. Catch it as it bounces back up – mind your face – and then lift it up to the starting position. Take a quick bask in the glory that is your newfound speed and explosiveness.
4 Sets of 6 Reps
