Powerful Lower Body Domination for Explosive Athletes

by Jim Smith, CSCS

As we transition from the foundation (strength / hypertrophy) block of their strength training, the MMA fighters move into their explosive phase. In the previous video we were allowing them to get acclimated to absorbing the impact from jump training, drilling proper landing mechanics and preparing them for the full execution of more complex plyometric exercises.

As proficiency their increased, you will now see much more complex exercises. And the end of the phase, even depth jumps are performed after a strength movement, i.e. complex training promoting post-activation potentiation.

* SPECIAL NOTE – explosive training should be done early in the workout and after a very thorough and complete warm-up.

Complex Jump Training (end of block)

Athlete 1:

Exercise 1: Sandbag Zercher Squats

Loading anterior (with additional chains) to promote proper squat mechanics, overload the spinal erectors and force powerful torso bracing

Exercise 2: Depth Jump into Deep Squat Landing

Promotes explosive lower body power, reactiveness, deceleration and proper landing mechanics.

Exercise 3: Band Sprints

Promotes stride frequency, arm swing and leg drive

Athlete 2:

Exercise 1: Sandbag Zercher Squats

Loading anterior (with additional chains) to promote proper squat mechanics, overload the spinal erectors and force powerful torso bracing

Exercise 2: Depth Jump into Split Squat Landing

Promotes explosive lower body power, reactiveness, deceleration, balance, kinesthetic awareness and ankle/knee/hip stability and proper landing mechanics.