1 Uncommon Exercise for VIOLENT Takedowns

Yep, if you want to pull off some violent, bone-jarring, wind-knocking-out-of takedowns, you’ve come to the right place…

You’ve come to EricWongMMA.com, where we deliver tha goods, son.

This exercise, when done correctly, will train your speed and power.

Speed in dropping into your counter-movement, which then increases potential energy that can be released if muscles are strong enough to quickly reverse the movement and concentrically contract with a powerful explosion that will leave your opponent stunned andย scared.

How’s that for setting the stage. ๐Ÿ™‚

BTW – ya’ll students who’ve been around here know what 3 letter acronym is being taken advantage of in this exercise. Let me know the answer in the Comments section, let’s see how smart you are.

Here’s the video:

 

Sick, eh?

Even sicker is executing this movement properly in the full Olympic Lifts, like the Snatch and the Clean & Jerk (and all their variants).

As I mentioned in the video, here’s the link to the readiness tests:

2 Tests to Determine Olympic Lifting Readiness

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Cassidy
Cassidy
8 years ago

Great video as always, Eric!

Just a suggestion: Would it be beneficial to, at the end of the movement, jump into a lunge?
Thanks and keep the awesome tips coming. ๐Ÿ™‚

Eric
8 years ago
Reply to  Cassidy

You could definitely do that – I use that variation myself.

Anders
Anders
8 years ago

Hi Eric,
Would you recomend doind this with weights?
Anders

Eric
8 years ago
Reply to  Anders

Not necessary and potentially dangerous if your Squat strength is not up to par.

Keith
Keith
8 years ago

This is plyometrics, no?

Eric
8 years ago
Reply to  Keith

Yes, it could be considered a Plyometric exercise.

Unfortunately, the term plyometrics has been bastardized in mainstream fitness.

It should only be used when trying to train a quick transition from an imposed eccentric contraction to a concentric contraction, as in this exercise, which is the little brother of a more advanced version, which is the Depth Jump (step off box of ___ height, rebound as quickly as possible).

Now, any jump exercise is called Plyometrics, which is retarded, because they should be called Jumping exercises if they don’t involve the SSC.

Darren
Darren
8 years ago

S.S.C. all day baby. It is your friend. Quicker the better.

Eric
8 years ago
Reply to  Darren

NO DOUBT, SON.

mike
mike
8 years ago

I love doing body weight exercises and I’m going to use your recommendation and train for speed and power rather the for cardio benefit

Danny
8 years ago

Eric,

I did 3 sets of 10 to finish off my work out today.

Since it helps with the initiation of the shot, I’m hoping it will help with my shuttle runs and push off when changing direction.

Thanks for the awesome advice.

Danny

Eric
8 years ago
Reply to  Danny

Great that you tried it out!

My suggestion for you to get the most out of this exercise: start your workout with it and do 4-6 sets of 3-4 reps, resting a minute or just under between sets. 10 reps is a bit much and you’ll definitely get into some metabolic fatigue there.

This trains power but isn’t very metabolically demanding and following this advice will not only help you better develop your power (and speed), but also prime your nervous system for explosiveness for your workout.

Danny
8 years ago
Reply to  Eric

Ok Eric,

I did 10 reps only cuz I felt I could keep going.

But thanks to your advice, I’ll tone it down and do the reps and sets that you recommended.
at the beginning of my session.

Angelo
Angelo
8 years ago

cool video

Craig McKell
Craig McKell
8 years ago

Cheers Eric, will try these tomorrow night!!!

shayne green
8 years ago

Should you return (thrust back up to starting position) as quickly as possible as well? Thanks.

Eric
8 years ago
Reply to  shayne green

Most definitely…

shayne green
8 years ago

Sweet! Thanks, Eric!