Plyometric MMA Training: Shock Your Body For Added Power

The evolution of workout programs continues to advance the way we train.  Integrating plyometrics into your routine will help cause muscle confusion and reduce adaptation to your current workout. Although plyometrics may not be appropriate as your only workout program, we highly recommend this for people have been training for three months or more with a traditional routine.  Most fighters already use some form of plyometrics within their routine and technique drills.

What is Plyometrics?

Plyometric training can bring your MMA game to the next level.  Plyometric exercise is defined as any exercise in which muscles are repeatedly and rapidly stretched (“loaded”) and then contracted. The end goal of plyometrics is to improve muscle power. Moves that involve jumping rapidly, either in a vertical plane or in a lateral plane qualify as lower extremity plyometrics. Various throwing or swinging exercises, usually employing a medicine ball are the basis of upper body pylometrics (think Judo throws).

How Does Plyometric Exercise Work For MMA Training?

Plyometrics takes advantage of the physiologic fact that pre-contraction stretching of muscle fibers increases the power generated by the subsequent muscle contraction. For example, athletes performing a standing vertical jump will crouch or dip just prior to exploding upward. The tension within the stretched muscle will momentarily increase, resulting in greater power (and a higher jump) with the subsequent contraction. Fighters using plyometric training will increase muscle power over time, by using this technique of repetitive, maximum-force muscle contraction.  The cardiovascular properties of this type of training may also help increase stamina while reducing muscle fatigue in the cage.

How Can Plyometrics Improve Ability In The Cage?

By increasing muscle power, explosiveness and speed, pylometrics can improve an athlete’s performance whether on the ground during or during your stand-up situations.  MMA fighters will notice increased punch and kick speed, better mobility on your feet, and quicker reactions during defensive situations.  For example, sprawl drills are a type of plyometric that advances reaction time when you are trying to bury your opponents shot.  Checking a kick takes speed and timing; all of which can be conditioned during proper plyometric training.  Check out great plyometric routines on YouTube to develop some exercises to use during your next training session.

BJJ Black Belt and Team ALS Coach

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