When it comes to building explosive power and having the conditioning to express that power for a period of several minutes (like that of a fight), there are many ways to get the job done. One of my favorite methods involves the use of zero training equipment and about 6 feet of space, using just two brutal plyometric exercises. While many fighters out there are searching for the magic bullet, they fail to realize that they’re best training tool might just be themselves! Bodyweight training and hardcore plyometrics might be too “old school” for some people, but the bottom line is that the stuff works and can turn you into an animal.
This is a simple workout that when done “for time” will leave you in a pool of sweat, and your upper and lower body flooded with lactic acid. If you’re a fighter or grappler, then you know that there is no worse feeling than being in the ring or on the mat and being tired…it just a god awful, helpless feeling. But it can be prevented if you train accordingly and most importantly, train the right energy systems.
So you’re two exercises are going to total body plyometric push ups and split squat jumps. These two movements might be the “grand pubas” of آموزش بازی انفجار bodyweight training, and you’re about to find out why.