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Plyometrics: A Single Explosive MMA Workout Routine!

Plyometrics: A Single Explosive MMA Workout Routine!

1. Are you familiar with plyometrics?

2. Did you know that plyometrics can significantly improve your fitness and performance for MMA, sports, and life? 

3. Did you know plyometrics are also a means to help you shred body fat in addition to upgrading your athleticism?

As a strength and conditioning coach I’ve been able to successfully use plyometrics for years to train hundreds of MMA, competitive athletes, and serious fitness enthusiast. Plyometrics are defined as exercises that are designed to produce short intense burst of powerful movements such as jumping and bounding.

In a nutshell plyometrics are designed to trigger your nervous system so that your body’s muscles are repeatedly stretched and shortened in a rapid manner. This type of training is exceptionally valuable for all forms of athletic performance including MMA fighting performance. Keep on reading if you want to know how to ramp up your MMA program.

Explosive Plyometrics For MMA Performance

The following plyometric workouts are a sample of some lower body plyometric training routines. These will help you to develop explosive bone crushing kicks and superior quickness! When you fit this routine into your training regimen then you will drastically accelerate your fight performance. Remember this is just a base outline of a lower body routine, but you are responsible for proper technique. Check it out:

Lower Body Plyometrics For Power:

1. Plyometrics: Box Jumps:

Progress in height every box for 4 levels at 12″,18″,24″, and 30″. Perform 6 to 10 jumps per box landing softly on the center of your foot with every jump. Perform each box jump with your feet hip width apart. Jump off of both feet and land on both feet hip width apart on top of the box. Step down from the box instead of jumping off of the box before performing the next jump. 

2. Plyometrics: Single To Double Leg Box Jumps: With this particular drill you can began the exercise in the same way as the standard box jump mentioned above. In addition to this you can vary the intensity and difficulty of this drill by performing the jump off of one leg to land on the box. This will also train your body to produce significantly more force coming off of one leg which is applicable to MMA, sprinting, and enhanced agility. 

The drill can also be varied to jump off of one leg landing on both feet on top of the box. For even greater intensity jump off of one leg and land on that same foot on top of the box. Be smart and progress slowly.

3. Plyometrics: Knee Tuck Jumps: The beauty of plyometrics is that you don’t always need additional equipment. A good example of this is with the knee tuck jumps.  Here with this drill you want to perform them on a good jumping surface. In order to perform this drill you want to fire off of the ground tucking your knees into your torso when you’re airborne. 

The key to performing these is that as soon as you land you immediately want to spring back up off of the ground for the subsequent knee tuck jump. I’ve had huge success with these with my fighters and I’ll tell you that in terms of developing some serious leg kicking power this movement will do the trick. I’ve seen this result with many of my Thai fighters over the years.

4. Plyometrics: Sprinting: A lot of people don’t tend to think of sprinting as a plyometric, but in fact it’s one of the most commonly used plyometric exercises. Sprinting is merely a series of rapid bounds. This is the case because the force that is needed to produce speed for sprinting trains your neuromuscular system to fire more quickly. As a result this causes more intense muscular contractions which is the very essence of plyometrics. 

You want to perform your sprints in segments no longer than a 100 yards. You want to do this because this is about the max at which a well conditioned athlete can perform all out effort before running out of steam and slowing down. As an example for my athletes I like to break sprints up into 30, 40, and 50 yard distances. Additionally I also like experimenting with the volume and even with the addition of an external load with the use of a weighted vest.

The Takeaway Of Explosive Plyometrics For MMA And Fitness

If you incorporate this plyometric workout into your MMA training routine you’ll notice a significant change. Being faster and better conditioned than the other guy will win you fights most every time.  

How many days a week do you perform plyometric drills? 

In addition to this when you perform plyometrics are you properly guarding your joints? 

Please post up in the comments below to tell us about it!

To tie these together make sure you check out my brand new 90 Day MMA Strength And Conditioning Program.


It’s changing lives already!

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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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