Shot Power and Repetition

[DecimaMAS]

I am having a problem on the training mats, the same I've had from the first day I set foot into a wrestling circle at 12 years old: my shot lacks power.

From an isometric standpoint, I am able to crouch and hold a position of my knee being 1" above the mat on my drag foot-side, but from that point on, I lack sufficient power to spring back up in a truly effective manner. This often results (in collegate wrestling) in a deep, unavoidable sprawl or in MMA, a quick guillotine that I constantly must fight out of.

My question:

What workout routines would you recommend to improve the speed of my shot?

Currently I am on a leg routine of:

15/10/8/8 (sets)

Full squats
Front squats
Lunges (ea. leg, switch off)
Calf presses

..and on days when I'm drilling or sparring..

5 minutes shot drills
5 minutes driving crawl drills (pushing against a sprawl)
5 minutes sprawl drills
15 minutes bicycle cardio

1-2 hours of instruction/free mat wrestling/jiu jitsu


Any assistance would be appreciated!!

[armbar83]

it sounds like your trainning is on point. all i would tell you with that is to make sure you are work on exploding in all of those ie squats, lunges, ect...

i think your main problem isnt finding a new drill or lift but rather your confidence. the more confidence you build up the better your shot will be...

if youve trained for years, you know how to shoot, period. you just feel like its your weakness and so you dont feel confident.

if your getting guillotened its because your not tucking your chin, and if you keep getting sprawled deep, work tight shots (high doubles, standing singles) from clinches. dont shoot from farther than you can touch...

try working from singles more, this works for me. i can usually secure a single and work from high crotch to double.

far out shots arn't for everyone, just adapt and get better from inside...

good luck!

[DecimaMAS]

That's actually become my solution for the problem. In MMA-style contests, I've adopted a combination of body punches and a "crouching shot" that avoids any low, diving motions.

But yes, you are correct, it is partially an issue of confidence.

[zimmy]

my school made a belt that secures around the waist of another person with a lot of bungie material that attached to about 10 feet to another waste belt... and you put it on while some acts as an anchor and shoot against the resistance of the bungies. It is HARD. But it will increase shot speed.

[zimmy]

oh yah and btw... the double leg isn't always so good w/o setting up properly.

In MMA... you don't just randomly shoot... you punch at the face to set it up and distract...

in bjj... you pull at there sleaves downward and then shoot when they resist.


all about the set up.

[armbar83]

That's actually become my solution for the problem. In MMA-style contests, I've adopted a combination of body punches and a "crouching shot" that avoids any low, diving motions.

But yes, you are correct, it is partially an issue of confidence.

for me that standing single works really good. ill work from a clinch, and instead of changing levels ill drive straight in and drag my face down their chest and suck up the single. also that high double works good where you just crouch like you said. zimmy is right though, got to set it up. i like a telegraphed left hook for my double, or a weak jab that sparks an aggressive combination from them. and when they start sprawling quick....flying knee, uppercut, overhand right, superman punch, ect.

be positive with yourself, dont neglect working shots, alot of people do this because they arent confident about them. work them everyday. have a good attitude about working shots/sprawls, and different set ups. this stuff is fun man, you get to do stuff everyday that would put someone on the street in jail...enjoy it...

good luck!

[DecimaMAS]

oh yah and btw... the double leg isn't always so good w/o setting up properly.

In MMA... you don't just randomly shoot... you punch at the face to set it up and distract...

in bjj... you pull at there sleaves downward and then shoot when they resist.


all about the set up.

You're correct that the double-leg isn't a very good takedown in MMA. More often than not, you wind up in the guard position and have to put up with kimura attempts and arms flailing around defending from your punches.