LOGIN | REGISTER  Unregistered
SEARCH  
   

Build Explosive Power Llanelli

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.

Fitness Studio Ltd
01792 894711
Gorseinon Road
Swansea

Data Provided by:
Living Well Health Clubs
029 20646410
Kingsway
Cardiff

Data Provided by:
Anabelles Massage Parlour
01978 351286
Unit 2 3
Wrexham

Data Provided by:
Curves
01443 813149
9 Caerphilly Road
Hengoed

Data Provided by:
Active Bodies Health & Fitness
01443 692111
8 Merthyr Tydfil Industrial Park
Merthyr Tydfil

Data Provided by:
Sun Quest
01792 869560
4 Herbert Street
Swansea

Data Provided by:
The Langley Spa
01492 596621
Aberconwy Park
Conwy

Data Provided by:
The Pink House
01244 812228
61 Chester Road West
Deeside

Data Provided by:
Abbey Court Leisure Ltd
029 20860860
6 Western Industrial Estate
Caerphilly

Data Provided by:
Burns Fitness Spa
01792 459282
35 Mariner Street
Swansea

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