3 Keys to Explosive Takedowns

First of all, to make sure we’re on the same page, these are what EXPLOSIVE takedowns look like:

[flv:http://ericwongmma.com//videos/explosive-takedowns-mma.flv 480 320]

Before we get into talking about the physical abilities needed to execute takedowns like these, you’ve got to learn perfect technique.

So learn the technique perfectly, then drill it over and over until you don’t have to think about it.

Once you’ve got the technique down, your physical ability will determine whether you’ve got the speed and power to pull it off in the cage or if you’ll be stuffed.

Here are the 3 keys you need to focus on for maximum takedown power.

Explosive Takedown Training Key #1 – Hip Acceleration Strength

Hip acceleration strength is what will allow you to drive through your opponent quickly so that he doesn’t have time to sprawl to stop your takedown.

In order to drive through him (while avoiding counter strikes in the process) you’ve got to change your levels quickly then shoot in from a lower level.

One of my favourite exercises to train this ability is the Reverse Lunge, where you’ve either got a barbell on your shoulders or you’re holding dumbbells.

Instead of stepping forward or walking, you step backwards, then drive yourself up powerfully using the stationary leg (the leg that’s in front) and by pushing through the heel.

The Reverse Lunge is better than the Forward or Walking variations because in the Forward variation you’re actually training deceleration – think about it – you’re slowin yourself down, then pushing yourself backwards, which is the wrong direction if you’re training takedown power.

And while the Walking Lunge is in the right direction, it’s harder to focus on using the leg that’s in front to drive forward – try it and you’ll see you tend to push more with the back leg vs. the Reverse Lunge.

On to #2…

 

Explosive Takedown Training Key #2 – Posterior Chain Maximal Strength

While hip acceleration strength is necessary because that’s where you’ll get your leg drive, you need full posterior chain strength to be able to fight off a sprawl or an opponent pushing down on your head trying to stop you.

While there are many exercises that train the posterior chain, in this situation, the good old Deadlift comes out on top.

If you’re not deadlifting, you’re leaving a lot of potential on the table. So start doing it and start doing it right!

 

Explosive Takedown Training Key #3 – Putting it All Together with POWER

Once you’ve developed a good level of strength, you need to convert that strength into power so you can explode into the takedown and catch your opponent off guard.

Even if you’re strong as a bull and your technique is on point, if you’re up against a guy with a decent level of strength who knows how to sprawl and stop takedowns, you’re not going to score if you can’t catch him off guard.

This is where a lot of guys train completely wrong.

To train power properly, we need to attack it from 2 angles:

  1. Maximal strength
  2. Maximal velocity

[The graphs above are taken from my Ultimate MMA Strength and Conditioning program showing how training power through both maximal strength and max velocity training increases your speed, strength and power.]

Hitting both targets will bring your ability to turn your muscles on in a split second to the max.

Maximal strength exercises are simple – heavy weights, moved as fast as you can move them, with LOTS of rest between sets, like 2-3 minutes between.

Maximal velocity training is different – lighter weights/resistances, moved as fast as possible, with relatively shorter rest between sets, anywhere from 30 s to 2 minutes, depending on the weight – more rest the heavier the weight.

The reason why you want less rest when training maximal velocity is because you want to capitalize on how your nervous system gets ramped up from high velocity training.

Plus, there isn’t a lot of muscular fatigue in these sets so your muscles rarely limit you.

Rest too long and your nervous system ‘cools off’ so that you don’t get as powerful a push – so it’s a bit of a balancing act depending on the day and your overall level of nervous system energy.

Some of the best exercises that train Maximal Velocity are jumps with a little added weight, medicine ball exercises like Back tosses and Olympic lifts, however I rarely teach Olympic lifts because it does take a long time to master technique and when done wrong, the potential for injury is much higher than the other methods, making the risk outweigh the potential reward.

Just because you see it on TV doesn’t mean you should go out and do it!

Then, once you’ve developed power training with the proper methods (if you need help putting this all together in a program, check out www.UltimateMMAStrength.com)  – you want to work on Power Endurance.

What good is power if you only have it once in a fight?

I’ve come up with a killer little medicine ball drill that specifically targets power endurance for explosive takedowns.

Hit me up with a comment below if this is something you want to see and if I get 40+ comments, then I’ll get outside and film a video of it for ya. Any less and no vid! This is FOR YOU, so if you want it, tell me below!

 

43
Leave a Reply

avatar
41 Comment threads
2 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
40 Comment authors
Daniel LevesqueSteveJustin ZabroskiRayJustin Recent comment authors
newest oldest most voted
Daniel Levesque
Daniel Levesque

Awesome information thanks I would really like the link for the vieo please!

Steve
Steve

I would love to see that vid

All your vids are always great to watch and learn from.

Thank for everything Eric

Steve

Justin Zabroski
Justin Zabroski

Let’s get some vid on that, brother…

Ray
Ray

Final Comment!!!Make the Vid!!!

Justin
Justin

Video please, and thank you sir.

AJ
AJ

love med. ball workouts so lets see some new ones looking forward to it take care

trackback

[…] This post was mentioned on Twitter by Michael Briody, Matt Dyer. Matt Dyer said: 3 Keys to Explosive Takedowns http://ericwongmma.com/2010/05/3-keys-to-explosive-takedowns/ […]

Mark D
Mark D

Great advice thanks Eric. Your explanations are always concise and logical. You make it easy for the average punter to understand.

Ben
Ben

34 and counting, really want to see that vid…..:) although could you even do one with your current injury?

Eric

It’s almost 6 weeks now so I can do some light stuff, but if I can’t do it right I’ll get one of my fighters to do it… Thanks for thinking about me. 🙂

john
john

a video would be great. im in highschool and wrestling again next year. one of my problems was a slower take down and not being able to finish the double leg. this would help me alot

Matt
Matt

I really want to see that medicine ball workout. I’ve liked the stuff you’ve come up with so far. I bet i’ll like that.

hayden
hayden

power is something i really need to work on. lets see a video

hich
hich

hi eric, your articles are very good, you have a very good knowledge! i would love to see this video. Big Thanks from France

duncan
duncan

i would love to see the video!!! thanks

Jake
Jake

We would really love to see the video
All your workouts are great!

Ian
Ian

Looking forward to the vid, thanks mate.

Nadine
Nadine

Yeah! Video would be great! Love your stuff!

lam
lam

doooooo it

Troy
Troy

I would like to see the video

Joe
Joe

I would love to see the video. Your methods always help out alot!!

Andres
Andres

Eric you allways show us very interesting & well explained information!!! Would be great if you can make a vid.

Thnx.

Gary

Hey Eric,

Great post/email as usual…. I’m in the Base Condidtioning section from ultimate Master Strength {16 week program}, really feel the difference since starting your and following your advise.

Keep it coming …

Cheers

Daryl
Daryl

Great video and explanation Eric, I have been getting your articles for some time and have not always been able to pull up your videos. This one was on the money. Would you have any information on how to work out tendinitis and arthritis pain ?

Eric

Hey Daryl,

Glad you could see this vid.

For tendonitis, you’ve got to a) eliminate aggravating factors and b) facilitate healing and tissue repair.

So stop doing things that hurt it, when it does hurt, ice it down to keep inflammation down, then you need to see why it’s stayed in pain. If it’s as simple as always aggravating it, then a) will help eliminate it.

If it’s not that simple, you may have movement pattern issues that keep you in pain, so you may want to get checked by a movement specialist.

Arthritis pain is something you can deal with nutritionally – make sure you avoid as much as possible inflammation promoting foods, such as: sugar, vegetable oils (soy, corn, sunflower, safflower), processed carbs (white flour, white pasta)…

Hammer home lots of fish oils and veggies. Hope this info helps a bit!

Ferg
Ferg

Great post!

I’ve been getting more serious about incoporating single-leg work like lunges and bulgarian squats into my rountine since reading your post a couple of months back, but I’ve been unsure as to the role of the back foot in the reverse lunge. Should we be getting a little extra ‘spring’ off it, or is it purely for balance, with all the drive coming from the stationary leg?

Cheers Eric

Eric

@ Dar, Cool – can’t wait to hear how much lean mass you put on after you’re done! @ dragonmmamma, Glad to meet you for the first time! Thanks for getting out of the shadows and dropping a comment. 🙂 @ richie, The little routine that I’ve got can fit in as an Anaerobic Endurance interval or take the place of 2 exercises in an NRG complex… If you’ve got specific questions after I post it I’ll field them for you. But only if we get 40+ comments! @ cork_boi, Hahaha yeah it’ll help a lot being able to double the speed and quickness of your takedowns. @ Allan, Hey thanks for remembering my quad – it’s so skinny from atrophy right now I want to puke. It’s on the mend though, I can now successfully go down stairs normally without pain, but I’m still at like 40%. That’s why… Read more »

Allan
Allan

Good info Eric, nice analysis for the reverse lunge versus forward or walking: deceleration changes everything! Please post a video if you can (and your quads allow it!!!)
Thanks
Al

jose
jose

now i really have someone that teaches me the true about strengt and conditioning so everything that you send me is all that i do in my daily training.
thank´s a lot

larry
larry

yeah absolutely the vid mate

cork_boi
cork_boi

Definitely want to see that video,
Takedowns definitely suit my body type (short and stocky). It makes up for years of being outranged in kickboxing where sparring generally consisted of me chasing taller skinnier opponents using hit and run tactics for 3 mins. Very satisfying to get a takedown alright…

Nikolay
Nikolay

The people want the video!

Yiannis Loizou
Yiannis Loizou

We definitely want to see the video.

paul
paul

eric,
i would def love to see the vid. do it….. do it!

richie
richie

if its of the same quality as your core shredder workout and the like def keen to see it.

where does it fit in your ultimate mma strength program, say of the 8 week cycle? week 6-7?

Matt

Good stuff as always Eric,

Keep up the good work!

Matt

dragonmamma/naomi
dragonmamma/naomi

Seldom commenting, but always lurking! Yes, I would love to see what you’ve got going with the med ball. I love working up a sweat with med ball slam variations.

Jacob
Jacob

A video would be awesome! This article will definately help

joe
joe

u should definitely post up a vid this is exactly wat i need 2 help me get better takedowns….thanks alot seriously

Shayne
Shayne

A video would be great! I really like your articles. Thanks!

Faisal Al Essa
Faisal Al Essa

im switching to a new training camp, im roughly around 185 lbs, half of the guys who im going to train with are somewhere between 190 to 200 lbs ill be sure to use ur advice to match up to their strength and power.

Dar
Dar

Eric please make a vid!!! I love all your stuff. … For what it’s worth, I am on week 3 of your muscle building program and loving it!!! Can’t wait to start your S&C program!!!

-Dar

Alex M
Alex M

I’m definetely interested in any videos you put up! Your my #1 coach and you don’t even know it!