By Josh Luck

Generating enough power to make crushing hits on your opponent starts with the legs. You must create the force from the lower body to transfer the power into the shoulders. It is this type of force that leaves an opponent on his back and remembering your number for the rest of the game. And who doesn’t want the ability to put fear into their opponent? That’s what I thought!

We all know that explosive lifts such as power cleans and snatches develop this type of power, but let’s look at supplemental exercises to add to them. Exercises that involve the athlete to separate themselves from the floor or ground by imagining that they are pushing the floor away from them, is the idea.

The first movement to get a sense of separation is a squat jump with a non-countermovement. Standing in an upright position with feet shoulder width apart (this is the maximal strength position to make a hit) and drawing the abdominal wall in, descend into a squat by pushing the hips back and keeping the back flat. While staying on the heels and maintaining good knee alignment (knees behind the toes and aligned with the second toe), explode upward by pushing the floor away and get as much height as possible. While in the air, point the toes toward the knee (dorsi flexion). On the return, land softly on the balls of the feet and absorb the landing by breaking through the hips with them back and down. Now that you are back in the squat position, hold for 3 seconds and repeat the upward explosion pushing the floor away. If you find your landing to be uncontrolled with balance or you cannot land softly, you need to shorten the jump. Slowly progress when you can maintain the landing as prescribed.

The next progression is the squat jump with countermovement. This is the same movement but this time you will reset yourself to the upright position after each jump and landing.

The final movement is the squat jump with continuous explosion. As stated before, you will use the same technique and landing, but will repeat as soon as you land in the squat position.

* In all of the movements it is important to extend through the hips and ankles completely during the jump.

After you have attempted the series a few times in your workouts with just your bodyweight, you can then implement weight. It is only prescribed when you can get maximal height and can land under control with good technique. A good source to use is a medicine ball. Keep the ball at chest height and extended the arms upward with the ball overhead during the jump. This will incorporate the shoulders along with the movement. The ball should be back to chest height during the landing.

Program

Squat jump w/ non-countermovement 1 x 4

Squat Jump w/ countermovement 1 x 4

Squat Jump continuous 2 x 4

*Rest 30 seconds to 1 minute between exercises

Implement these movements into your program and watch your power output blowup. You may start to see improvement in your other lifts as well. Remember, only progress when you have mastered the basics and are in total control. Safety is paramount and you’re no good to anybody when you’re broke.

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