Shot Power in Wrestling/MMA

**DecimaMAS** · 02-11-2007, 09:23 PM

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

My stats are as follows:

Age: 26
Height: 5'8"
Weight: 178
BF%: 10%

25mg/day Dianabol
100mg e.o.d. Masteron
40mcg/day Clenbuterol (2 week cycles on/off)

Any assistance would be appreciated!!

**Johny-too-small** · 02-11-2007, 09:39 PM

Why did you start 2 threads that are exactly the same?

**DecimaMAS** · 02-11-2007, 10:58 PM

Because they're in two different areas.

**BigTurk** · 02-11-2007, 11:09 PM

You could higher your reps on your leg workout. Weighted box jumps might help.

**Zvonimir** · 02-11-2007, 11:16 PM

Plyometrics

**armbar83** · 02-12-2007, 10:25 AM

Originally Posted by DecimaMAS

Because they're in two different areas.

no need for two of the same thread...

**diezell** · 02-12-2007, 10:38 AM

ive always had a really powerful double leg i think alot of it has to do with core strength

**Hunter** · 02-12-2007, 11:41 AM

It comes down to your set ups? what do you setups look like? I had a great high crotch becouse I knew 4-5 different ways to set it up. I doubt it has to do with strength or techinique probally it has to do with your set ups

**DecimaMAS** · 02-12-2007, 01:18 PM

I'm quite sure a lot of it has to do with explosive power. I feel as if I have none from the extension of my shot back to my base.

**diezell** · 02-12-2007, 03:43 PM

what weight class are you in?

**Hunter** · 02-12-2007, 11:57 PM

Originally Posted by DecimaMAS

I'm quite sure a lot of it has to do with explosive power. I feel as if I have none from the extension of my shot back to my base.

whats your stance like? what type of wrestler are you finise or a bully. Do you work out of a greco clinch, arm and head tie or open. One hint I can give you from not knowing much about your style or stance or set ups is take a stutter step backwards(very small) fake a shot(short and jerky) then drop your base down by my bending you knees dont drop at your hips(I mean dont bend over) and explode. Also dont drag your knees it should barely skin the mat.

**guest589745** · 02-13-2007, 12:01 AM

My friend squatted his ass off and had one of the best takedowns in the state IMO.

**Hunter** · 02-15-2007, 08:41 AM

Originally Posted by Skullsmasher

My friend squatted his ass off and had one of the best takedowns in the state IMO.

Squats will do that for sure, power cleans helped my explosion for greco throws alot.

**DecimaMAS** · 02-19-2007, 06:36 PM

Originally Posted by diezell

what weight class are you in?

www.fightleague.org

Under the "rules" section, they have the weight classes. Right now I fit into the "Welterweight" category (I'm 179 lbs.).

**cwhid** · 02-19-2007, 11:27 PM

cleans and squats with an all out explosive upward motion. When squatting, concentrate on moving the weight from the bottom to the top as fast as possible. But overall, cleans will build power in your hips which will be the difference between him sprawling and you lifting his ass of the mat for a nice slam, assuming your technique doesnt suck. Also try some plyometrics, box jumps were mentioned earlier, there are others such as lunges, broad jumps. Basically anything that builds explosion and power in your hips will make your shot more successful.

**HSFootball** · 02-19-2007, 11:31 PM

I would try to do cleans mostly. Power cleans, Hang cleans, Clean pulls, Power snatch, Hang snatch, Power jerks, and split jerks. There are much more but im just naming a few. You want to do this with PERFECT technique. As your technique grows, start adding weight gradually. If you just add weight and clean with horrible technique then you are just wasting your time and your explosiveness actually decreases.

**DecimaMAS** · 02-20-2007, 01:59 AM

Originally Posted by cwhid

cleans and squats with an all out explosive upward motion. When squatting, concentrate on moving the weight from the bottom to the top as fast as possible. But overall, cleans will build power in your hips which will be the difference between him sprawling and you lifting his ass of the mat for a nice slam, assuming your technique doesnt suck. Also try some plyometrics, box jumps were mentioned earlier, there are others such as lunges, broad jumps. Basically anything that builds explosion and power in your hips will make your shot more successful.

That's precisely my assumption, about the explosive motion. I've started week 1 of my adjusted regimen and I'm sure my muscle synthesis won't be changed for another few weeks enough to report a change.

I believe this could make for a good sticky once the problem is solved. Shot power and drive strength are invaluable to a good ground game and if there is a definitive method of training/dieting/AAS that will improve this time, I will find it.

Thanks for all of your imput!!