How to make your body train to be more explosive when in a jujitsu, or judo, or wrestling match?

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Do cardio and weights, you%26#039;ll be fine.|||Through proper conditioning training, designed to build explosive power.





First you want to do primarily circuit routines (routines in which you got from one exercise to the next with little to no rest period between).





I suggest a plyometric circuit for 2 weeks, then a weight routine circuit for 2 weeks, alternating between the two.





Plyometrics are all designed to be explosive with fast twitch muscle building.





They included things like squat jumps, jumping lunges, etc.





http://www.myfit.ca/exercisedatabase/ply...





Look through the many things online, and have your coach help you develop a plyometric circuit he thinks will benefit you.





Then on your weight weeks, work on Olympic style lifts. They are meant to build explosive power. Pay attention to speed and lifting explosively, as opposed to slow control type of lifting.





I wrote up a short one for a user not too long ago, here is one that I like to do.





Sorry to make this long, but here is a quick %26quot;butt kicker%26quot; circuit that I love. All you need is a good step, (at least 24 inches high) and a bar.





The goal is to do these in 1 cycle of this in 10 minutes or less, and to eventually be able to do this twice in 20 minutes. As you start to get below the 10 minute mark, then increase the weight.





This is all done with one bar (I prefer a curl bar) and one set of weight. Let%26#039;s say for you 65lbs (A 25lbs on each end, with a 15lbs bar). You quickly go from exercise to exercise, with no resting.





30 Jumping Jacks


30-50 situps (depending on your fitness level)


20 Upright Rows http://www.exrx.net/weightexercises/delt...


20 Overhead Push Press


http://www.exrx.net/weightexercises/olym...


21%26#039;s Curls (7 from bottom to half way, 7 from half way to top, 7 whole curls.)


Hop back down to 50 situps.





Remaining on the ground, bridge your back (Arch)


20 Pullovers http://www.exrx.net/weightexercises/lati...


50 Bench Press


25 Body weight dips (off the step)


http://www.myfit.ca/exercisedatabase/vie...


Now the fun stuff...


Grab the bar, place it on your shoulders.


30 Lunges (15 per leg)


http://www.exrx.net/weightexercises/quad...


20 Half Squats (just go half way)


30 Step ups (15 each leg) http://www.exrx.net/weightexercises/quad...


20 Clean and Press


http://www.bodybuilding.com/fun/exercise...








Voila!





Getting to under 10 minutes is tough, most of these exercises have to be done quickly and explosively to make it to this time. Your cardio will increase and you will build lean, fast twitch muslce. I usually do one of these at the beginning of practice and one at the end.





If you can work up to 2 rotations of that in under 20 minutes with Cadillacs on each end. (105lbs on the bar or so) and you will be an unstoppable beast.





Good luck!|||run stairs