HomeExplosive Strength

Explosive Strength

Knocked the #$%! Out!

Duration: 
45 minutes

While previous WOWs have focused on punching power, this one takes on a more difficult task, training up KO power. Punching power, and KO power, comes from rotational speed. Training the spine, core, hips, feet, shoulder flexibility and hamstrings will increase rotational power, explosive ability, and explosive strength. So guys let's finish fights...don't trust the judges. You saw what happened to BJ and Shogun!

Exercises: 
Two Foot Toe Raises
Exercises: 
Double Leg Squats on Instability Disks
Exercises: 
Pivots on Instability Disks
Exercises: 
Super Swimmer
Exercises: 
Back Builder
Exercises: 
Bell Raises
Exercises: 
Bridge Pops
Exercises: 
Hip Twist
Exercises: 
Hurler
Exercises: 
Two Legged Jumps
Exercises: 
Heavy Rope
Procedure: 

Try and to explode through the entire workout. Go as hard as you can while maintaining proper form. This workout is extremely challenging and a bit long so take a short break before attempting the bell raises. Place the balls of your feet on a wall or a door behind you when performing keep your legs together, tighten up your glute and core, and keep your spine aligned.

Pre-Assessment: 

Have a partner measure your punching power and speed on the pads. If you can, film the test so you can compare it later.

Post-Assessment: 

After two weeks, reassess your punching power and speed with the same partner. You should see, feel and hear a difference in pace and power.

Focus: 
Balance
Exceptional Core Strength
Explosive Strength
Speed Strength
Starting Strength
Required Equipment: 
Exercise Ball
Instability Disks
Hand Bells
Balancing Poles
Miscellaneous

For All My Muay Thai Guys

Duration: 
45 minutes

Muay Thai is devastating art, showcased in mixed martial arts by some of the sports best. It is filled with elbows knees, and kicks unique to only this style. Training for such a style should be unique and just as specific so all power is generated from the hips, hamstrings, spine, and feet. That's where this work out will focus on…keep in mind the lead leg and the posture of muay thai is what sets it apart and the use of your hips is what gives it its devastating power.

Exercises: 
Single Leg Reverse Squats on Instability Disks
Exercises: 
Pivots on Instability Disks
Exercises: 
Hip Twist
Exercises: 
Bridge Pops
Exercises: 
One Foot Raises
Exercises: 
Leg Circles
Exercises: 
Five Minute Abs
Exercises: 
Hurler
Exercises: 
The Wall Dribble
Exercises: 
Wall Roller
Procedure: 

keep in mind to try and keep torrent pace through this work out one right after the other try and string all the work out together one after the other not pasuing between movements flow relax and explode

Focus: 
Acceleration Strength
Coordination
Dynamic Flexibility
Exceptional Core Strength
Explosive Strength
Required Equipment: 
Exercise Ball
Instability Disks
Hand Bells
Balancing Poles

Gridiron Giant

A routine designed to improve performance on the football field for all players, regardless of position. Improve your foot strength and proprioception, perhaps the most important aspect of this routine for any would be pro-bowler. Improve your strength and dramatically improve your conditioning.

Focus: 
Absolute Strength
Explosive Strength
Quickness
Starting Strength
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    1. Row Machine SSL Style
    2. Hand Putty
    3. Foundational Footwork
    4. Ballistic Ba

Controlling and Maintaining (the art of stamina and flexibility)

Duration: 
1 hour 10 minutes

In juijitsu, control is the ability of maintaining, as maintaining is the action of control in juijitsu. The athletic attributes that contribute to the aspect of control in jiujitsu isn't really strength but technique a good aerobic and anaerobic base. Great flexibility, body and spatial awareness. many positions of controls and guards take much stamina and dynamic flexibility also in situations such as long drawn out stalls such as trying to pull of a tough submission from the bottom. It takes great flexibility, stamina, body control and spatial awareness (proprioception)to control your opponent and maintain position.

Exercises: 
Row Machine SSL Style
Exercises: 
Upper Body Band Stretching
Exercises: 
Superman Stretch
Exercises: 
Supraspinatus
Exercises: 
Extended Push Ups
Exercises: 
The Bridge
Exercises: 
Bridge Beaters
Exercises: 
Leg Band Stretches
Exercises: 
Side Kicks
Exercises: 
1 Mile Repeats x 3
Focus: 
Body Awareness
Coordination
Dynamic Flexibility
Explosive Strength
Reactive Strength and Ability
Required Equipment: 
Exercise Ball
Stretch Band
Hand Bells
Miscellaneous

This is jiujitsu you got to move your hips

Duration: 
45 minutes

This workout is to improve hip flexion and explosion in Brazilian jiujitsu. A lot is demanded of your hips and core and spine. If your opponent cannot control your hips he cannot win. It's about rhythm, flexibility, and explosion in the hips, the core, and spine. To make sure this is possible you engage and use these everyday in BJJ.

Exercises: 
Leg Band Stretches
Exercises: 
Single Leg Pivots on Instability Disks
Exercises: 
Hip Twist
Exercises: 
The Bridge
Exercises: 
Leg Circles
Exercises: 
Scissors
Exercises: 
Leg Swings
Exercises: 
Figure Eights on Instability Disks
Exercises: 
Row Machine SSL Style
Focus: 
Dynamic Flexibility
Exceptional Core Strength
Explosive Strength
Quickness
Playlist: 
Leg Band Stretches|files/ssl/video/output/leg_band_stretches2_1492.flv
Single Leg Pivots on Instability Disks|files/ssl/video/output/discs-single-leg-pivot_1269.flv
Hip Twist|files/ssl/video/output/hiptwists_1233.flv
The Bridge|files/ssl/video/output/the_bridge_1352.flv
Leg Circles|files/ssl/video/output/legcircles_0_1240.flv
Scissors|files/ssl/video/output/scissors_1217.flv
Leg Swings|files/ssl/video/output/leg_swings_2107.flv
Figure Eights on Instability Disks|files/ssl/video/output/discs-figure-8s_1266.flv
Row Machine SSL Style|files/ssl/video/output/rowing_machine_2083.flv
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
|/files/ssl/imagecache/exercise_with_caption//files/ssl/images/ssl_default.jpg
Required Equipment: 
Exercise Ball
Instability Disks
Stretch Band
Hand Bells
Balancing Poles
Miscellaneous
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