Cultivating explosive power in martial arts is a game changer. It combines the strength and speed necessary to exert maximum energy in a minimal amount of time.
Fighters can strike harder, move faster, and perform dynamic techniques with precision. But how does one build and harness this type of power?
In this guide, we’ll cover five important exercises to build explosive power in martial arts training known to elevate performance on the mat or in the ring.
Channel your inner beast to go beyond your normal limits and advance to the next level.
1. Plyometric Push-Ups
Why It Works:
The same muscle groups are used in plyometric push-ups as with traditional push-ups, generating strength in the core and upper body.
The difference is plyometric push-ups train the muscles to generate force quickly, mimicking the explosive nature of strikes in martial arts. This type of push-up is typically reserved for intermediate to advanced training once you have the foundations of solid standard push-ups down.
However, beginners can start with kneeling plyometric push-ups to gain stability and confidence when performing the exercise.
How to Perform:
- Start in a standard push-up position.
- Lower your body and push up explosively so your hands leave the ground.
- Land softly with elbows slightly bent and repeat.
Pro Tip:
Form is critical to prevent injury during these types of power exercises for fighters. Wearing Hayabusa Training Gloves provided added wrist support during intense training sessions.
Read more: How to Strengthen Wrists for Boxing
2. Medicine Ball Slams
Why It Works:
Medicine ball slams are beneficial for martial arts strength training, particularly the core, shoulders, and quads.
Consistent medicine ball work also enhances overall explosiveness, making it ideal for powerful striking techniques.
Form and repetition matter most, so if you feel like the weight is throwing you off balance, it’s too heavy. It’s best to start with a smaller weight and build up as your strength increases.
How to Perform:
- Hold a medicine ball overhead with elbows slightly bent.
- Slam it forcefully to the ground while engaging the core.
- Squat to pick it up and repeat the movement for several repetitions.
Pro tip:
Avoid locking out the arms and legs and keep body weight evenly distributed.
3. Jump Squats
Why It Works:
Jump squats are one of the best ways to build explosive lower body power, and the good news is it doesn’t require any equipment.
Simply use your body weight and proper form to improve your ability to deliver more accurate kicks and gain faster footwork.
How to Perform:
- Stand with feet shoulder-width apart.
- Squat down and jump explosively, reaching as high as possible.
- Land softly with slightly bent knees and immediately go into the next squat.
Pro Tip:
Wear boxing shoes with a flexible grip to prevent slips on the mat. They’ll provide greater traction and control for jump squats and other agility movements.
4. Resistance Band Punches
Resistance band punches improve shoulder endurance and striking power when used in training and competition. The built-in tension of working with resistance bands forces the muscles to work harder and generate greater force.
How to Perform:
- Attach a resistance band to a sturdy anchor.
- Hold the handles, step forward, and throw slow punches against the resistance.
Pro Tip:
Though boxing gloves aren’t necessary for this plyometric exercise, use hand wraps to ensure wrist stability and control form.
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5. Kettlebell Swings
Why It Works:
Looked at as one of the best power exercises for fighters, kettlebell swings enhance hip movement, core strength, and grip.
This helps build strength, jumping ability, and grappling, which is beneficial for jiu-jitsu and MMA training.
Higher reps will help with metabolic conditioning while lower reps with a higher weight will help maximize power development.
How to Perform:
- Hold a kettlebell with both hands.
- Swing it between your legs and then explosively drive it upward to shoulder height.
- Repeat in a controlled rhythm.
Pro Tip:
Maintain a strong core with every swing and focus on technique to muscle strain.
Martial Arts Strength Training Focused on Explosive Power
The explosive power martial arts calls for requires incorporating these plyometric exercises as part of your routine. Maintaining consistency and proper technique are key to maximizing results.
Start with smaller weights and reps and build as you gain strength and power. Soon you’ll see the results as you get quicker, faster, and more confident with your movements on the mat.
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