Here’s a killer med ball drill I use to train specifically for explosive MMA takedowns.
Of course, you want to do takedown drills doing actual takedowns too, but this drill will develop your raw physical ability to pull them off and you can push yourself without fear of hurting your partner or yourself.
Do the drill 2x/week following the schedule below
Week 1 – 6 sets x 2 reps, 1-2 min rest
Week 2 – 8 sets x 2 reps, 1-2 min rest
Weeks 1 and 2 help you work your explosiveness and pop without too much fatigue. The key here is not to be too tired – you want to start each set fresh, so take as much rest as you need.
Week 3 – 6 sets x 3 reps, 90 s rest
Week 4 – 6 sets x 4 reps, 60-90 s rest
Weeks 3 and 4 transition to Power Endurance development. A lot of guys will want to do this first – but it’s backwards because how can you develop Power Endurance if you haven’t even worked on Power first?
That’s right – you can’t!
So do first things first and work on your explosiveness, then progress to developing endurance after you’ve built your explosiveness.
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