Issue 176
With Barrie Edwards, S&C trainer for UFC fighters Paul Kelly, Rob Broughton and Aaron Wilkinson at Extreme Strength and Conditioning .
Q: What’s ‘explosiveness’ and why is it becoming so sought after?
Barrie: “Explosive speed and power depends on how fast you can contract and relax your muscles.”
Q: Which parts of an MMA game are going to be most improved by explosive training?
A: “Powerful punches, kicks, knees and takedowns, plus the ability to be able to get off your back quickly, are why MMA fighters and enthusiasts seek explosiveness. Anyone who watches MMA can see just how explosive the sport can be. Your ability to stay explosive and powerful at the end of a fight, when your opponent isn’t, is a vital factor. Getting off your back quickly after being mounted, escaping side control, or executing a fast takedown in the later rounds can be the difference between winning or losing.”
Q: Is it something you have to already have a high level of fitness to attain, or could MMA hobbyists start trying to become more explosive too?
A: “Explosiveness can be dramatically improved through the correct training. A high level of fitness isn’t required but it’s important to possess a fair level of general strength and endurance. The fitter and stronger you are the more explosive you can become.”
Q: Is it going to bulk me up too much?
A: “Don’t confuse strength with size. Explosive training is all about speed of lift and using your muscles more efficiently. Remember we’re training for strength and power in MMA, not muscle hypertrophy. Were looking for efficient muscles not big muscles.”
Q: We hear about techniques like Olympic lifting being helpful for developing explosiveness, what else should we be looking at trying out?
A: “I’m a massive fan of plyometrics, especially jumping. To increase your power relevant to MMA you need to increase your speed of movement against both high and low resistances e.g. striking. Plyometric jumping, sled drags, assisted partner sprints and fast movements from off your back or front to standing can help both your kicks and your ground game.”
Q: What can you say to someone who’s nervous about jumping onto a jump box for the first time?
“Always start off low. Try a Reebok Step first. Then progress to stacking up large kick pads (with a partner stabilizing them of course). If you miss you won’t hurt yourself! Confidence is key. Try not to think about it too much. Plyometric box jumps are also a good guide to how explosive you have become or are becoming.”
...
