Plyometrics: is the type of workout that uses your explosive movements for developing muscular power, especially. bounding, hopping & jumping. Developing explosiveness makes combat athletes bigger, faster & more explosive. Most BJJ players rely on fast and explosive movements such as hopping, kicking, jumping, pushing, punching, hitting & slapping.
Explosiveness is important for all grapplers, martial artists & combat Athletes who incorporate plyometrics in the training routines. Doing plyometrics develops explosive strength, it uses natural dynamic movements like jumping. Many combatants require intense energy during the entire fight, Jiu-Jitsu players let it be BJJ no-gi rash guard game or BJJ-gi game. Combat athletes who perform plyometrics play the game in a better manner.
BJJ is among the most challenging martial arts around the globe. The whole concept behind this technique is allowing the smaller person to defeat the bigger rival. It can be achievable by the use of certain techniques instead of sheer strength. Truth is, you do not need to be the strongest individual for doing BJJ. But, combatants should develop these skills, including fine conditioning & explosive strength. Both of these factors can make a lot of difference during the competition & in your sparring sessions. Being like this will make you competitive especially when it comes to fighting a man who is twice your size & tough during the rolls. Brazilian jiu-jitsu involves loads of pulling, twisting & grabbing. So the practitioners who have explosive strength shift to positions faster. Also, explosiveness improves your defense.
How can you improve your explosive strength for Jiu-Jitsu?
There are so many workouts that are effective for improving your explosive strength. We will address the exercises that will develop explosiveness in your BJJ strikes and help in making you a better grappler. Plyometrics are defined as the group of exercises during which your muscles exert force over a short period. In Brazilian jiu-jitsu, a person will be able to deliver power & quick movements in the fighting rings. Moreover, anaerobic exercise works well for improving explosiveness & lower body power. Same as plyometric training, anaerobic workouts give you the ability to perform intensive movements over the mats for prolonged periods.
1) Power Cleans
Power cleans are one of the fundamental works that are effective for developing power in your lower body such as your hips & back. You might be aware of the feeling that occurs after 4 minutes of being into the fight & then you’ve nothing left but using every bit of your energy to explode for technique when the body doesn’t respond. It’s the time when you countless power cleans that you have done in the gym. Power Cleans teach you explosiveness and quickly pulling the weighted bar along with you. For doing a power clean one must have the rubber-coated Olympic plates & a bar that allows you to spin underneath it.
For getting started with this exercise begin with both of the feet placed shoulder-width apart & grip the bar. Then bend both of the knees & bend at your waist levels so the shoulders just come over the bar. Make sure you maintain a miniature curve in the lower back. Then straighten the arms so they aren’t fully bent, then take a deep breath, use both of your legs for driving by the floor, then lift the bar from the floor. Then exhale. As the bar passes by the knees continue the movement by giving your hips a forward thrust & simultaneously contracting the trapezius muscles. As this bar continues going upwards do the catch by bending both of your knees to get underneath the bar. While you keep the grip on the bar rotate slightly underneath & get done with the bar by resting the upper chest with the elbows high. Then slowly lower the bar & repeat.
Everybody who has performed burpees in their BJJ shorts in any of the martial arts schools, boot camps must be aware of this exercise and how it affects your body. training Simply perform a squat down, then extend both of your legs out in a push-up position, and perform the push-up, while bringing the legs back into the squatting position & proceed further for exploding upwards and jump as high as you possibly can. Perform burpees as part of the circuit or as a warm-up exercise. Burpees not only make you develop leg power but get the heart rate up to the roof.
3) Sumo Deadlift high pulls
The sumo deadlift is a full-body exercise that will get your legs, shoulder, and back screaming.
With the wide stance, try grasping the barbell between the legs by using your palms. Then make sure the back stays upright during the entire movement. Use the legs, and try lifting the bar from the floor by using the arms. Begin with the explosive and lift it upwards. Keep the back straight & put your whole weight on the heels. As the bar passes by the hips give the thrust forward for assisting the bars so they move upwards. Finish the exercise by completing your upright row movement with that bar placed at your shoulder height. Under the controlled movement return that bar to the position form where you started. Then repeat the whole moment.
4) Medicine Ball Throw
High throws & shots regularly put all explosive workouts. For performing the ball throw shot simply put and stand 3-5 meters away from the wall. Then hold the medicine ball at the height of your shoulder & throw it against the wall as hard as you possibly can. Then retrieve the ball & repeat for the desired number of reps. This move will not just develop the upper body power allowing each of the arms independently.
5) Medicine Ball Workout
It’s a timeless workout tool and an effective way of enhancing explosive strength. You can use this medicine ball for completing the full-body workout. Since no muscle is in isolation, the whole body & all muscle comes to work. Also, this exercise will transform into a phenomenal shape while improving your conditioning.
Medicine ball exercises are simple but intensive. If you lack the experience, start by using a smaller one. Yes, the heavier one helps in getting the maximum of your workout. Grapplers choose these balls for improving the body as it does on the rolls & mats. The key to succeeding in this exercise is practice and patience.