For Stricking, Kicking, Clintching, Submitting or Performing Takedowns…. YOU NEED EXPLOSION! Here’s a list of drills to drastically improve your speed and explosion for your next fight!
N.B: I’m not suggesting you all those exercises in a specific order, specific repetitions or specific intensity. Those are just drills that you can integrate to your training routine.
Line Drill Suicide
You can perform this exercise on a football field. First of all, you’ll need (if you’re not on a football field) to set up 4 cones to a 10 yards distance from each other like on the picture.
- Sprint from line (or cone) 1 to line 2
- Sprint from line 2 to line 1
- Sprint from line 1 to line 3
- Sprint from line 3 to line 1
- Sprint from line 1 to line 4
- Sprint from line 4 to line 1
- Rest for like 1 minute then repeat the exercise
Lateral Drill
Again, you’ll need (if you’re not on a football field) to set up 3 cones to a 10 yards distance from each other like on the picture. On each stop
- Sprint from the cone no.2 to the cone no.1 and touch it
- Sprint from the cone no.1 to the cone no.3 and touch it
- Sprint from the cone no.3 and sprint as fast as you can further than the cone no.1
- Rest for like 1 minute then repeat the exercise
Speed ladder drills
Burpees
(classic but really effective for explosive stricking)
- Begin in a squat position with hands on the floor in front of you
- Go to a pushup position
- Immediately return to the first position
- Jump as high as you can from the squat position
- Do it again
That’s a burpees. Enjoy, or not…
GSP Weight Training
I’ll finish this post with an exeptional video by Georges St-Pierre from Youtube which is called GSP Weight Training.
~武德为首, Martial Art Virtue comes first
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