One evening, after a class on wrestling takedowns this writer was asked a question by one of the trainees on how to develop explosive power for wrestling. This of course came after the fact that I emphasized the importance of three key things when it comes to wrestling. I had earlier explained that wrestling was hard work and that a wrestler needed to have good form in order to maximize economy of motion and leverage. They needed explosive power to be able to quickly lift, hoist or throw an opponent Lastly they needed endurance because explosive movements take a lot out of one’s conditioning and repeatedly attempting takedowns require superior conditioning.
This is often why wrestlers are so well known for their strength and conditioning amongst other athletes. The key to developing explosive power for take downs requires that one develop the fast twitch muscle fibers in the core and along the posterior chain. Fast twitch Muscle fibers are used for high explosive, short in duration movements such as power lifting and feats of strength. Along with basic high weight low repetition exercises for power lifting; this article has some other practical exercises designed to develop high explosive brutal strength for devastating takedowns. These exercises mimic or complement actual wrestling techniques and focus on the posterior chain.
The Posterior chain is the chain of muscles along the backside which range from the Calves, Hamstrings, Gluteus Maximus, Lower Back, Middle Back, Trapezius and Rear Deltoid Muscles, and plays a big role in every athletic movement. A strong Posterior chain is essential for powerful and fast wrestling takedowns. Often times this group of muscles is neglected in lieu of one’s efforts to develop the muscles that we see in the mirror each day. It’s a fact that a strong and developed Posterior chain can result in a faster, leaner, more explosive body.
Body Weight Resisted
These exercises are done without the aid of any outside equipment and use one’s own body weight as resistance to develop explosive power. These exercises can be done anywhere, and at any time.
Jump Squats
Begin this movement from a stand, Squat down to below parallel (Feet may be shoulder width or greater, then using everything you’ve got jump as high as possible, returning to the ground in the standing position. Do as many as you can do in 30 second intervals with 30 seconds of rest in between or allow your rest to be the time it takes you to complete you next exercise to increase the cardio affect.
Jump Lunges
Great if done immediately after the Jump squat to give a great over all blast to the legs, hips and core. To start this movement stand with your feet approximately shoulder width apart. Then lunge forward with either your right or left foot. Bend the front leg at approximately 90 degrees do not allow the knee of the back leg to smash into the ground. Once the front knee has bent at 90 degrees jump into the air and switch your other leg forward. Execute a controlled landing and move into the lunge position by bending the leg you just switch to the forward position approximately 90 degrees. Repeat this process as many times as possible in 30 seconds. Rest for 30 seconds or use a follow on exercise as your rest period in order to increase the cardio affect.
Explosive Duck Walks
This exercise mimics the exact movement of a Takedown penetration shot from the hips down. What a better way to develop quick and powerful takedowns than to actually practice the basic movement. This is done by lunging forward, allowing your front knee to go all the way to the ground as you drag and slide your rear leg through to the forward lunge position and then continue the process by alternating legs. Do as many as you can properly in 30 seconds. Rest for 30 seconds or use a follow on exercise for your rest period to increase your cardio affect.
Explosive Stand ups
Begin this movement from all fours or “The Referee’s Position”. Then explode with one arm and one knee upward at the same time in sync. Then reach your hands down to your waist as if peeling a grip from your waist and simulate prying the grip by pushing your hands down and out while thrusting your hips forward. This fast upward movement is very common in wrestling and submission grappling and practicing this as powerfully and rapidly as possible will help you with explosive upward movements. Alternate standing legs and arm. Repeat this as many times as possible in 30 seconds. Rest 30 seconds or use a follow on exercise as your rest period for enhanced cardio affect.
One Leg Scrambles
Scrambles are awesome for developing explosive movement, stability and balance. Begin in the prone then push yourself up while simultaneously bending forward at the waist and coming up to one leg as quickly as possible while holding the other leg outward at a slight angle. Alternate legs and repeat. This total body drill is excellent for explosiveness and should be done as many times as possible in 30 seconds. Rest for 30 seconds or use a follow on exercise as your rest period for enhanced cardio affect
Sprawls, Stand ups Run in place
The old “Matt Drill” as it is called is great for build speed, explosiveness and endurance for any sport. Begin standing, feet shoulder width apart and jogging in place with high knees and pumping you arms. Then drop to the floor by sprawling your legs and hips out until your hips are flat on the floor. Immediately jump up to the start position and repeat. Repeat this as many times as possible in 30 seconds. Rest 30 seconds or use a follow on exercise as your rest period for enhanced cardio affect.
Equipment Assisted Resisted
When one wants to add a little extra kick to their explosive training routines all they have to do is just add a little equipment into the mix. Although you don’t need equipment to develop explosive takedowns these exercises help.
Medicine Ball Smashes
This is a great exercise to help develop an explosive core. To Start this move snatch the ball up over your head, and then swing downward and smash the ball into the floor; all the while keeping control of the ball., repeat as many times as possible for 30 seconds. Rest 30 seconds or use a follow on exercise as your rest period for enhanced cardio affect.
Box Jumps
This exercise is a modification to the Squat Jump Exercise previously covered in this article, and helps develop explosive lower body power which is crucial for effective takedowns. Various sizes of boxes may be used depending on the ability of the individual doing the exercise. Begin this exercise by Squatting down to below parallel (Feet may be shoulder width or greater, then using everything you’ve got jump as high as possible and land on the box, Then jump back off the box, returning to the ground in the standing position. Do as many as you can do in 30 second intervals with 30 seconds of rest in between or allow your rest to be the time it takes you to complete you next exercise to increase the cardio affect.
Weighted Explosive Duck Walks
This exercise can be performed with weights, a weighted vest, chest – pull harness; or combination of chest – pull harness with resistance bands for progressive resistance. This exercise is performed just like regular Explosive Duck Walks except with your choice of applied resistance
Bag Flips
This exercise can be performed with heavy bags of various weights and sizes, and works the entire posterior chain and core necessary for devastating takedowns. Start this movement on one end of the heavy bag, squat down grasp the heavy bag at the end and then explode upwards driving the end of the heavy bag upwards and using momentum to flip it end over end. Repeat this as many times as you can in 30 seconds. Rest for 30 seconds, or use the next exercise period for rest.
Bag Throws
Using the heavy bag as a source of weighted resistance; squat down, hoist the bag in any number of ways like you would an opponent, and then throw or slam the bag to the ground. Repeat this process as many times as possible in 30 seconds
Ultimate Sand Bag/ Medicine Ball Toss
There are a variety of ways that this exercise may be executed; but this version focuses on performing the movement in such a way as to help develop Explosive takedowns for Wrestling, Jujitsu or Mixed Martial Arts. Start with the object you are using (Weighted bag or medicine ball) in the center of the floor. Then just like the duck walk or takedown penetration shot lunge toward the object, snatch the object firmly and toss it behind you. Turn and repeat as many times as possible in 30 seconds.
Clean and Jerk Presses
This is a great power builder for combat sports and is a variation of the “Clean and Jerk and “Clean and Press” exercises. Hold an Olympic barbell below your knees so that it is rested on the ground. Pull the bar up and "catch" it at shoulder height. Press the bar overhead, keeping your knees slightly bent. Return to the starting position. Execute this exercise with a weight that is approximately 20 – 40 percent of your Maximum lift for this movement. Repeat the movement as many times as possible in 30 seconds.,
Ballistic Twists (With 45 lb Bar)
This is another great exercise used to develop core strength and power with a number of different variations. To begin this movement you will need an Olympic Barbell, a 45 pound Olympic plate and any other plates that you may wish to add for load. The bar will be placed in the center of the plate and standing vertically on its end. Start with your feet a little further than shoulder with grasping the bar, hand over hand. Then begin twisting using your core and trunk muscles allowing the bar to pivot on the weighted plate. Repeat as many times as possible for 30 seconds. Add weight if needed or desired.
3 count Ballistic Hoist (with 45lbs bar)
This is a tricky movement. Begin this exercise using the same Olympic bar as the Ballistic Hoist. This time stand in front of the bar facing to the side. Grasp the bar firmly with the over and under, hand over hand grip. The hand closest to the base of the bar is in the “over” position and the bar is held at waist level. Next, Hoist the bar up into the neutral position as you step across and pivot to the other side of the bar. You should end facing the exact opposite direction that you began. This is a three count exercise; meaning that it has a three beat cadence. The cadence is as follows; hoist, pivot hoist. Repeat this movement as many times as possible in 30 seconds.
The Ultimate Key to Explosive and Effective Takedowns is Determination "HOW BAD DO YOU WANT IT?"
As with any other exercise routine, you should first consult your physician before attempting any of this training on your own. Ballistic and Plyometric training is super intense and isn’t for everyone, but does work excellent for developing explosive speed and power; as well as for burning body fat and building muscle. This is due to not only the fact that many of the large muscle groups are incorporated, but also because so many muscle groups are required for each movement. Be sure to stay hydrated by drinking plenty of water and don’t push to go too heavy on the resistant or equipment aided exercises. Till next; time train hard and keep your hands up.
