{"id":16015,"date":"2025-08-14T10:48:38","date_gmt":"2025-08-14T10:48:38","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=16015"},"modified":"2025-08-14T10:50:42","modified_gmt":"2025-08-14T10:50:42","slug":"plyometrics-for-mma-program-2025-pdf","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/","title":{"rendered":"Plyometrics Exercises for MMA [2025] .pdf"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Plyometrics are explosive, jump-based movements. They use the stretch-shortening cycle to boost power. This is perfect for MMA\u2019s fast strikes and takedowns (<a class=\"\" href=\"https:\/\/en.wikipedia.org\/wiki\/Plyometrics?utm_source=chatgpt.com\">source<\/a>).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Exercise at Your Own Risk &#8211; Plyometrics require a relatively high risk of injury &#8211; always warm up and ensure proper technique*<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">PDF &#8211; is near the bottom<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Why Plyometrics Matter for MMA<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">A recent meta-analysis of martial arts athletes found that plyometric training significantly improves:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Strength<\/strong> (effect size 0.62)<\/li>\n\n\n\n<li><strong>Power<\/strong> (effect size 0.45)<br>(<a class=\"\" href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-025-01059-9?utm_source=chatgpt.com\">source<\/a>)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These improvements directly transfer to striking, grappling, and defensive movements.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Neuromuscular Benefits<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plyometric drills improve <strong>neuromuscular coordination<\/strong>.<br>They make movements more automatic and efficient (<a class=\"\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4637913\/?utm_source=chatgpt.com\">source<\/a>).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Grappling and Wrestling Advantages<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In grappling, plyometrics boost:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Entry speed<\/li>\n\n\n\n<li>Takedown power<\/li>\n\n\n\n<li>Sprawl explosiveness<br>(<a class=\"\" href=\"https:\/\/evolve-mma.com\/blog\/explosive-takedowns-using-plyometrics-to-skyrocket-your-wrestling-and-bjj-entry-speed\/?utm_source=chatgpt.com\">source<\/a>)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Striking Power and Fast-Twitch Activation<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plyometric training activates <strong>fast-twitch muscle fibers<\/strong>.<br>This leads to more powerful punches and kicks (<a class=\"\" href=\"https:\/\/www.bodhifitonline.com\/striking-power-a-guide-to-plyometric-exercises-for-mma-fighters\/?utm_source=chatgpt.com\">source<\/a>).<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Agility and Jump Performance<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Studies show plyometrics increase:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vertical jump height<\/li>\n\n\n\n<li>Lateral agility<\/li>\n\n\n\n<li>Explosive sprint starts<br>(<a class=\"\" href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-022-00550-8?utm_source=chatgpt.com\">source<\/a>)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Boxing Crossover Benefits<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In boxing, an 8-week plyometric program improved:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Punch impact force<\/li>\n\n\n\n<li>Cardiovascular fitness<\/li>\n\n\n\n<li>Upper-body strength<br>(<a class=\"\" href=\"https:\/\/www.mdpi.com\/2076-3417\/15\/12\/6532?utm_source=chatgpt.com\">source<\/a>)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bottom Line<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Plyometrics sharpen power, speed, coordination, and explosive technique in MMA.<br>They are a proven, science-backed way to enhance fight performance.<\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/4-week-plyometric-plan-mma.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of 4-week-plyometric-plan-mma.\"><\/object><a id=\"wp-block-file--media-2f8cee04-692b-40de-a2ac-0fee439513f2\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/4-week-plyometric-plan-mma.pdf\">4-week-plyometric-plan-mma<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/4-week-plyometric-plan-mma.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-2f8cee04-692b-40de-a2ac-0fee439513f2\">Download<\/a><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Do Plyometrics Improve Performance?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Plyometrics improve power through a mix of <strong>neural<\/strong> &amp; <strong>muscular<\/strong> adaptations. Ploy&#8217;s essentially train the body to generate force faster &amp; more efficiently. <\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Enhanced Stretch\u2013Shortening Cycle (SSC) Efficiency<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Plyometrics train the <strong>stretch\u2013shortening cycle<\/strong>, where a rapid pre-stretch (eccentric phase) is followed by an explosive shortening (concentric phase).<\/li>\n\n\n\n<li>With training, your muscles and tendons store more elastic energy during the eccentric phase and release it faster in the concentric phase (<a>Komi &amp; Bosco, 1978<\/a>).<\/li>\n\n\n\n<li>This means more force in less time \u2014 exactly what \u201cpower\u201d is.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">For example, on a depth jump, the eccentric phase is the downward contact phase with the floor, and the concentric phase is jumping up. More energy is transferred from the downward phase, to the upward phase for more powerful jumps<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Increased Neural Drive<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You recruit <strong>more motor units<\/strong> (especially fast-twitch fibers). You also fire them more rapidly (<a>Markovic &amp; Mikulic, 2010<\/a>).<\/li>\n\n\n\n<li>The nervous system learns to coordinate muscle activation more effectively.  The force\/power output spikes quickly.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Improved Intermuscular Coordination<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Muscles involved in a movement get better at working together.<\/li>\n\n\n\n<li>Reduced co-contraction of opposing muscles. Less co-contraction of opposing muscles = less wasted energy and more explosive movement (<a>Cormie et al., 2011<\/a>).<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Tendon Stiffness Adaptations<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Plyometrics increase tendon stiffness. Less energy is lost in the tendons during explosive movements (<a>Kubo et al., 2007<\/a>).<\/li>\n\n\n\n<li>This makes force transfer from muscles to bones more immediate and efficient.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<h3 class=\"wp-block-heading\">5. <strong>Fast-Twitch Fiber Hypertrophy<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>While plyometrics aren\u2019t primarily hypertrophy training, they can increase the size and contractile protein density of <strong>Type II fibers<\/strong>. This helps by improving peak force capacity (<a>Ram\u00edrez-Campillo et al., 2015<\/a>).<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>In MMA terms:<\/strong><br>A good plyometrics programme (UK spelling!) is essential for power, which is essnetial for MMA. It will mean you can shoot for a takedown faster, sprawl harder, and throw a strike with more snap. All because your body is better at producing:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"> <strong>high force in minimal time<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"2400\" height=\"1800\" data-attachment-id=\"16021\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/plyometric_power_adaptation_diagram\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?fit=2400%2C1800&amp;ssl=1\" data-orig-size=\"2400,1800\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"plyometric_power_adaptation_diagram\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?fit=1024%2C768&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?resize=2400%2C1800&#038;ssl=1\" alt=\"how plyometrics work\" class=\"wp-image-16021\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">For more information, so our <a href=\"https:\/\/blackbeltwhitehat.com\/fitness\/plyometrics-for-mma\/\">MMA program for plyometrics here<\/a> too.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Plyometrics are explosive, jump-based movements. They use the stretch-shortening cycle to boost power. This is perfect for MMA\u2019s fast strikes and takedowns (source). *Exercise at Your Own Risk &#8211; Plyometrics require a relatively high risk of injury &#8211; always warm up and ensure proper technique* PDF &#8211; is near the bottom Why Plyometrics Matter for [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[8219,7716,5189,12504],"tags":[784152948,4125,784152946,337,34941026,34918026,226709,3612],"class_list":["post-16015","post","type-post","status-publish","format-standard","hentry","category-bjj","category-boxing","category-fitness","category-mma","tag-boxing","tag-exercise","tag-fitness","tag-health","tag-mma-2","tag-nutrition-2","tag-strength-training","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Plyometrics Exercises for MMA [2025] .pdf - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plyometrics Exercises for MMA [2025] .pdf - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Plyometrics are explosive, jump-based movements. They use the stretch-shortening cycle to boost power. This is perfect for MMA\u2019s fast strikes and takedowns (source). *Exercise at Your Own Risk &#8211; Plyometrics require a relatively high risk of injury &#8211; always warm up and ensure proper technique* PDF &#8211; is near the bottom Why Plyometrics Matter for [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-08-14T10:48:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-14T10:50:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?w=1024\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Plyometrics Exercises for MMA [2025] .pdf - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/","og_locale":"en_GB","og_type":"article","og_title":"Plyometrics Exercises for MMA [2025] .pdf - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Plyometrics are explosive, jump-based movements. They use the stretch-shortening cycle to boost power. This is perfect for MMA\u2019s fast strikes and takedowns (source). *Exercise at Your Own Risk &#8211; Plyometrics require a relatively high risk of injury &#8211; always warm up and ensure proper technique* PDF &#8211; is near the bottom Why Plyometrics Matter for [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2025-08-14T10:48:38+00:00","article_modified_time":"2025-08-14T10:50:42+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?w=1024","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Plyometrics Exercises for MMA [2025] .pdf","datePublished":"2025-08-14T10:48:38+00:00","dateModified":"2025-08-14T10:50:42+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/"},"wordCount":528,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/08\/plyometric_power_adaptation_diagram.png?w=1024","keywords":["boxing","exercise","Fitness","health","mma","nutrition","strength training","workout"],"articleSection":["bjj","boxing","Fitness","MMA"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/","url":"https:\/\/blackbeltwhitehat.com\/2025\/08\/14\/plyometrics-for-mma-program-2025-pdf\/","name":"Plyometrics Exercises for MMA [2025] .pdf - Fitness &amp; 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It can be the difference between a knockout victory or a loss \u2013 how many times have you seen a fighter behind on the judges scorecards only to see them win the contest with a knockout blow?\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/QlsBDcMK9EY\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/10\/25\/mma-strength-conditioning-infographic\/","url_meta":{"origin":16015,"position":1},"title":"MMA Strength &amp; Conditioning Infographic","author":"Dave","date":"October 25, 2017","format":false,"excerpt":"Bit of a work in progress...see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":2700,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/02\/26\/plyometrics-for-strength-and-power\/","url_meta":{"origin":16015,"position":2},"title":"Plyometrics for Strength and Power","author":"Dave","date":"February 26, 2015","format":false,"excerpt":"In this study, women completed a 6 week training protocol of either 'fast' press ups, or plyometric press ups (free falling down from knees and explosively pressing back up, 1 rep per 4 seconds). The plyometric group experienced significantly greater improvements than the DPU group on the medicine ball put:\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":7645,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/08\/31\/power-training-for-mma\/","url_meta":{"origin":16015,"position":3},"title":"Power Training for MMA","author":"Dave","date":"August 31, 2017","format":false,"excerpt":"There are 3 types of fighters in MMA, those who are great athletes - e.g. Tyron Woodley, those who are technically superior - e.g. Demian Maia and those who have both e.g. GSP. Building explosive power, is arguably the quickest way to up your MMA and BJJ game. 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It is great for working parents or anyone lacking motivation to go to the gym for 1 hour+. It's also\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":2961,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/","url_meta":{"origin":16015,"position":5},"title":"Strength &amp; Conditioning for MMA &#8211; Nick Curson","author":"Dave","date":"May 25, 2015","format":false,"excerpt":"Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos https:\/\/youtu.be\/ZJmYFlvKloE Some interesting points (paraphrased, from memory. 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