5 Bodyweight Exercises That could Save Your LIFE: Exercise 3

5 Navy SEAL Approved Bodyweight Exercises That could Save Your LIFE: Exercise 1

SEAL Grinder PT is your complete source for: Navy SEAL Training, MMA Strength, Sprint Workout, Sprint Training, Combat Fitness and MORE. HOOYAH

Want a kick ass 90 Day Training Plan proven to get you in the best fighting shape of your life? Click HERE

Plyometric Push Ups:  Well there’s no question MMA fighters need some pop in those punches. Quick hands and powerful punches come from developing the perfect marriage between strength and skill. Yes, technique is crucial for leveraging force throughout the body in order to deliver an effective punch.

However, if we combine technique with the development of muscular power those punches can be delivered with enough force to rattle bones. Once again that rate of force production is crucial and the application of plyometric training fosters this very trait.

Just to clarify a plyometric event occurs due to training what is known as the Stretch Shortening Cycle (SSC) during the contractile phase of a muscle(s). The SSC is initiated when muscles and tendons are trained to perform the lengthening and rapid shortening during the contraction. Not to get too scientific, but there is a brief pause between the lengthening and shortening process of a muscular contraction known as the amortization phase.

 

Being that the amortization phase is the brief transition between a muscle lengthening and when it shortens to rapidly perform a contraction it’s crucial for this transition to be brief in order to achieve the greatest amount of force production for the given movement. If there is any lag during the amortization phase then the athlete will bleed energy or power from the movement thus defeating the purpose of the drill.

You can visualize an example of this by thinking about a plyometric push up. The plyometric push up is performed by executing a push up with enough force that the hands come flying up off the ground at the ascent of the movement. Once the hands return to the ground for the following plyometric push up the trainee must lower themselves back into the base of the push up before powering up to spring off their hands again for the next repetition. The transition between the bottom of the first push up and the beginning of the second is where the amortization phase occurs. This is where you want to be quick in the transition in order to optimize power for the plyometric push up.

Recommendation: I would recommend that a reasonably strong fighter that is proficient in standard push ups perform 3 to 5 sets of plyometric push ups for 4 to 7 repetitions on upper body power days.

Click Here for Exercise 4

 

Want a kick ass 90 Day Training Plan proven to get you in the best fighting shape of your life? Click HERE

 

SEAL Grinder PT is your complete source for: Navy SEAL Training, MMA Strength, Sprint Workout, Sprint Training, Combat Fitness and MORE. HOOYAH