LOGIN | REGISTER  Unregistered
SEARCH  
   

Build Explosive Power Yorkshire

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 First Plc
0870 8980727
Dewsbury Road
Wakefield

Data Provided by:
Planet Fitness
01274 600444
Coral Mills
Bradford

Data Provided by:
Living Well Health Clubs
0113 2445443
Hilton National Hotel
Leeds

Data Provided by:
Club Energy
01943 468882
45 Boroughgate
Otley

Data Provided by:
Stadium Health & Fitness Club
01484 234120
Stadium Way
Huddersfield

Data Provided by:
Alquimia Spa
01904 632888
18-20 Stonegate
York

Data Provided by:
Northern Fitness Gym
01484 846940
Unit 56 Colne Valley Business Park
Huddersfield

Data Provided by:
Physiques Health Studio
01274 306406
16 Mill Street
Bradford

Data Provided by:
Gallery Health & Fitness Club
01924 377007
White Horse Yard
Wakefield

Data Provided by:
Turkish Baths & Health Spa Harrogate
01423 556746
Royal Baths
Harrogate

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