Power is the product of force and velocity - or in other words, power is strength applied at speed. If you're a combat athlete, you should add plyometric exercises to your workouts to improve your balance, coordination, proprioception, speed and power as a fighter.
Plyometrics exercises performed at high intensities recruit fast twitch muscle fibres and enhance neuromuscular coordination which allows you to produce more power.
So how does this apply to fighting? Plyos can help you improve your footwork, change of direction, hand speed and power for striking. If you're a grappler, you will develop explosive takedowns, improved agility and better balance.
Plyometric exercises can be broken down into the eccentric pre-stretch, the amortisation and the concentric shortening phase.
During the pre‐stretch, potential kinetic energy is stored in the muscle. This stored energy then contributes to greater force production during the concentric phase, also known as as the rebound force response.
The amortisation phase is the delay between the stretch and shortening of the muscle. The faster you rebound during a plyometric exercise, the more powerful is the movement.
Plyometric exercises can be challenging in terms of balance and coordination - and they can also be taxing on the joints, so quality of movement and an adequate training volume are crucial. If you're new to plyometrics, increase your volume of reps over time. Start off with 40-50 ground contacts per training session and gradually increase your volume to 100-150 contacts per workout.
Plyometric exercises have a strong focus on the eccentric phase of the movement. Eccentric muscle contractions generate up to 40 percent more force than concentric contractions, so plyos may cause a greater amount of delayed-onset muscle soreness, also known as DOMS.
With the correct progression, plyometric exercises will not only enhance your power but also your intermuscular coordination, so how well different muscles work together, proprioception, or your body's ability to sense movement, action, and location as well as tendon stiffness which can help lower your risk of injury.
Plyometrics can be performed bilaterally or unilaterally. Also consider the direction in which the force is applied, for example horizontally, vertically or laterally. Choose exercises that transfer well into your combat sport.
If you want a training program that takes all of this into account and also improves your strength and cardio, then check out my Combat Athlete 8 Week Bodyweight Training & Nutrition Guide. The document is backed by over 60 studies giving you everything you need to know in order to optimise your performance as a combat athlete - so get started today!
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