LOGIN | REGISTER  Unregistered
SEARCH  
   
» » »

Build Explosive Power Durham

Whether you’re a power puncher or a wrestler, explosive power is essential to being a good fighter. That’s why British welterweight contender Dan Hardy spends a lot of time on the plyometric drills that develop it. Hardy uses these to moves to build knockout power. Watch his fight with Rory Markham for proof of their effectiveness.

Living Well Health Clubs
0117 9425805
80 Redland Road
Bristol

Data Provided by:
Fitness Factory Egremont Ltd
01946 824157
Fitness Factory Egremont
Egremont

Data Provided by:
Nu Image Beauty & Alternative Therapy Clinic
020 74043312
46 Lambs Conduit Street
London

Data Provided by:
Tone To The Bone
01252 837070
1 Wharf Road
Camberley

Data Provided by:
Spirit Health & Fitness Club
01634 864261
Maidstone Road
Chatham

Data Provided by:
Curves For Woman
01484 400031
26A Commercial Street
Brighouse

Data Provided by:
Penketh Health & Fitness Club
01925 791704
27A Honiton Way
Warrington

Data Provided by:
Needham Gym & Fitness
01449 723441
30 High Street
Ipswich

Data Provided by:
Topaz Treatments
07933 668680
4 St. Peters Close
Bushey

Data Provided by:
Kilowen Health & Fitness Club
01787 461206
Kilowen Farm
Halstead

Data Provided by:
Data Provided by:

Build Explosive Power

Provided By:

Whether you’re a power puncher or a wrestler, explosive power is essential to being a good fighter. That’s why British welterweight contender Dan Hardy spends a lot of time on the plyometric drills that develop it.

‘With the hurdles, we’re looking to train Dan’s stretch reflex reaction using his bodyweight,’ explains Hardy’s strength coach Ollie Richardson. ‘As he lands on the floor he’s using that reflex to power over the next hurdle, looking to impart as much force into the floor as possible. Training your nervous system to react in that way can be the difference between landing a punch and having one landed on him.’

For the more advanced athlete, Richardson recommends reactive strength drills. ‘These work the lower posterior chain, including the achilles tendon and calf complex,’ he says. ‘The harder you push the tendon, the harder it’ll spring back – so by tightening that spring, we’re ensuring that Dan will move back and then push off faster. It’s a pretty advanced move though, so don’t try it without strengthening your calves for a couple of months first.’

Hurdle jumps, sets 3, reps 4 jumps
- Set up three or four hurdles at roughly waist height.
- Jump over them with both feet together, concentrating on landing on your toes and rebounding quickly.

Reactive strength drills, sets 3, reps 5 each side
- Bounce rhythmically from toe to toe. Your heels shouldn’t touch the floor at all.
- Keep your knees soft and not locked out – you’re trying to overload your achilles tendon, and if you absorb too much with your knee joint you lose the training effect.

Fight move – fake shot to combo
'If your opponent’s trying to force you into a kickboxing match, he’ll often drop his hands when you threaten a takedown,' explains Hardy. 'That’s when you come up with a left hook and crack him round the face. That brings his hands straight back up so finish off with a kick to the midsection.’

Here's how you do it:
- Bend your knees and step forwards as if you’re going for a takedown.
- Instead of finishing it, straighten up and throw a left hook.
- Your hips should be facing to the right. Pivot left as you throw a kick at your opponent’s abdomen.

If you're gonna try to develop explosive power like Dan Hardy, might as well try his core workout , too.

Next month we're starting a new UFC workout series with Hardy's stablemate Paul Daley. Subscribe to the mag to ensure you don't miss any of his innovative drills.

Read more from Mens Fitness: Build explosive power like UFC's Dan Hardy

Company Website | Media Information | Contact Us | Privacy Notice | Subs Info | Dennis Communications | FitBrit

Our Other Websites: The First Post | Auto Express | Custom PC | Evo | IT Pro | IT Pro India | MacUser | Men's Fitness | Micro Mart | PC Pro | bit-tech | Know Your Mobile | Octane | Expert Reviews | Channel Pro | Know Your Cell | Know Your Mobile India | iGizmo | Digital SLR Photography | Den of Geek | The Week | Computer Shopper | Dennis Communications | Magazines | Mobile Phone Deals | Competitions | Health & Fitness | CarBuyer