A perfectly timed explosive burst of energy in a fight or sparring session can sometimes make a huge difference between winning or losing. Just about all Jitsu players can be explosive. It really doesn’t take incredible strength. You just need to comprehend and apply a few essential ideas to your Jiu-Jitsu strategy.
Check out these 4 tips which will help you get explosive power.
Explosive Punching Power by Bruce in Enter the Dragon
1. Spar in Jiu-Jitsu with Explosive Attacks
Many years ago, I was rolling with my team mate when my professor Bruno Antunes stopped me. He said, that he had been observing me and that he noticed something that I was doing wrong. He said that I was sparring at the same intensity the whole time, and that it made me predictable for my opponent. I was confused and asked him to tell me more. He said:
“If you look at a scale from 1% to 100% where 1% is staying still and not moving, and 100% is a huge burst of explosive energy, then what you are doing is sparring constantly at 80%.” “You need to be fighting at 50% and explode at 100% when you want to pass guard, take the back, place a submission, go for a sweep, go for a throw, then you return to 50%”.
He was absolutely right. As in the Movie clip from Enter the Dragon, here Bruce Lee stands still and quiet then EXPLODES with a massive attack against OHura. When you watch a tiger attacking a gazelle, or a croc attacking a water buffalo, you will notice that they move very stealth like and slow, then wait for the exact moment when their prey is oblivious to their presence and attack in a explosive fury of claws and teeth. Once they lock in position, they go back to their slow controlled pace and recuperate from the outburst of energy.
So I tried it in training and in competition, and I felt immediately a 30% improvement in my Jiu-Jitsu. I was spending so much energy before constantly sparring at 80% when I could be actively resting at 50% and explode for a short bit at 100% then going back to actively resting at 50%. Off course BJJ is not only about being explosive, you need timing, perfect technique and have to set up some moves, but it is always a great advantage to use explosiveness to go for the kill in the same way the great predators do it!
1. Lifting weights explosively
Your concentric (exerting force) phase of the lift should be explosive while your eccentric ( the muscle absorbs energy. for ex: downward phase of bench press ) should be slower. 2. Plyometrics + Other exercises
In addition to improving your performance for Jiu-Jitsu, plyometrics will also help with major lifts like the squat and deadlift. Look at the video below for plyometric workouts.
Some other exercises to increase explosiveness in Jiu Jitsu:
Resistance Band Punching
Plyo push ups
Platform box jumps
Agility Ladder drills
Burpees with a Jump
Sand bag Throws
Medicine Ball Toss
Clean and Jerk Presses
3. HIIT Sprints
Sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
Keep sprint intervals short and recoveries longer. Do 15- to 60-second sprints with one- to four-minute recoveries between. The shorter the sprint time, the shorter the recovery time between sprints. Aim for at least four minutes total sprint time during a workout and no more than eight minutes. Keep moving during the recovery cycles but with a low intensity.
Don’t overdo explosive training
Your strength and conditioning should not only be about explosive training as it can be very hard on the body and nervous system. Mix it up a bit.
Have a look at this training video of randy Couture where he does plyometrics, and olympic lifts.
Next training give this concept a try and tell me how it works for you.