If you want to develop “stopping power” the prescription includes a daily dose of focused strength training alongside speed and agility to ensure you gain respect with each strike you land.
Power is the ability to exert a maximal force in as short a time as possible, and is one of the “core eight” that you will need to discourage, damage and keep your opposition on the defensive. Without some decent force behind your offensive campaign your opponent will not respect your attack and start to build an increasing confidence throughout your scrap. Granted, there are a few individuals that have a natural hard-hitting disposition that we have all come across. But I believe that there are certain methods that will increase our power capacity to our own fullest potential.
Plyometrics is a type of training involving jumping, bounding and other high impact exercises that focus on maximizing the stretch reflex of the muscles. Incorporating polymeric exercises is one of the BEST ways to develop dynamic power. Like all exercises of strength and conditioning there is a way to measure your progress to ensure you are enhancing your power. One way to measure output is to set an allotted time and perform as many repetitions of a polymeric exercise (such as a jumping squat) as you can in that time. Then track your progress by looking to increase the work rate from session to session (i.e. In your first one minute attempt of jump squats you max out at 30 reps, on your 2nd attempt increase your rep counts as best you can to build conditioning and tolerance). Another way is to set a number of repetitions and track how long it takes to complete those reps, again attempting to better your time on a consistent training basis (i.e. First attempt at 10 clapping pushups takes you 10 seconds, 2nd attempt try to beat your time).
The exercise in the video below will build power through all of your major muscle groups and joint movements. The primal patterns of twisting, pushing, squatting and jumping are all involved in this dynamic exercise.
The SROMPLEX is a combination of three exercises flowing back to back.
Component A- Sit Thru:
Starting on your hands and knees, rise up onto your toes and tighten your
core.Rotate your body by reaching your left hand up towards the sky, while
passing your right leg through the space under your torso.
Rotate as far as you feel comfortable while able to support your weight with
your right arm as your right glute slightly sits to the ground.
Reverse the movement, pulling your right leg back to the starting position.
Then, lift your right arm while weaving your left leg through the space under
your torso as your left glute slightly sits to the ground.
Component B- Push Up:
Start in your classic push up position. Lower only your chest/torso to the ground with speed and control, then aggressively push back up in to your starting position, keeping your back, neck and legs in line.
Component C- Tuck Jump:
Start in a semi squat position. As quickly as possible launch out of the start position driving thru the balls of your feet while extending at the ankles, knees and hips. At the max height of your jump, tuck your knees towards your chest as you clap your hands in to your knees.
Sample workout below(one rep= two sit thrus/one push up/ tuck jump)
A) set one minute on the clock
-perform as many as possible
-take note of how many you completed
B) 10 reps for time