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:
- Maximal strength
- 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!
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