In Brazilian Jiu Jitsu, the term ‘explosiveness’ is often thrown around. However, what does being explosive actually mean – and more importantly how do you become more explosive? This article will explore the training methods and techniques you can use to become more explosive. Of course, this isn’t for everyone and you can still be good at BJJ without exploding. However, it definitely helps and may give you a competitive edge in the gym and in competition.
Table of Contents
What is explosiveness in BJJ?
Imagine two people are standing in a collar tie position, ready to attack or defend takedowns. When you shoot a double leg takedown, you cannot be slow as your opponent can easily counter this. Obviously, technique, timing, and pressure are all good to use.
However, this is where explosiveness is at its best. Explosiveness isn’t just about attacking either. Imagine trying to defend a double leg too. You would need to explode into life by thinking and acting quickly. This may mean using a quick sprawl to counter the takedown threat.
On the ground, other examples include passing the guard. Imagine trying a torreando pass very slowly. It just wouldn’t work and you need speed throughout all areas of your body. Similarly, if you’re in bottom mount then you may want to time an escape and do a powerful bridge to escape. This also requires explosive movements. As you may have figured, this goes for most of BJJ and can be used from dominant or bad positions.
In short, you could describe explosiveness as a combination of power and speed. This requires strength and cardio which can be developed but requires discipline.
How to become more explosive in BJJ
There are basically two ways to become more explosive. One is in a gym, and the other is during BJJ training. For instance, if you’re in the gym then you may want to practice workout routines that are relevant to BJJ. One example of this could be doing the bench press with a twist.
Gain explosiveness using weights
Typically, people aim for low reps and heavy weights to increase strength which has its advantages, but this doesn’t necessarily translate to explosive power. It may gain your strength, but it can also lead to injuries.
Instead, you should do a bench press with low weights and high volume. This method is often favored by Russian athletes who are known for their power and so it makes sense to replicate their methods. In fact, thinking about it in general it’s quite logical.
Imagine trying to bridge out of side control. You would need to be quick and powerful, rather than just powerful. Supposedly, the science of low reps is that you can do them quickly, which translates to BJJ when speed is required.
Another example could be doing kettle bell workouts. Again, less is more in terms of weights and you want to emphasize speed rather than weight. One example of this could be doing a Turkish get-up. This exercise mimics a technical stand up which is good for sweeps and escapes.
Lastly, you can also start using deadlifts. Like the bench press, make sure you’re not using stupidly heavy weights as this isn’t the goal. Instead, use very light weights which you can do in quick repetition. This mimics dropping down to enter stack passes and grabbing the legs whilst doing the torreando pass. As mentioned, the goal is to replicate BJJ conditions and not to simply get strong or gain weight.
Gain explosiveness whilst doing BJJ
If you don’t have time to workout and just want to roll, then you can still improve your explosiveness whilst training BJJ. An example of this could be getting stuck in bottom side control. You need to bridge with power and precision to escape, which requires explosiveness. Obviously, the more you train the more this will improve. Other escapes, such as trapping legs to regain a guard are based more on BJJ technique rather than explosiveness.
In short, if you want to improve this part of your game then you need to be mindful and start incorporating it more. You may pass slowly using pressure, but you may want to start throwing in quick knee slices or torreando passes. This will make your game more varied, but will naturally improve your speed.
From the bottom, you should also explode at key moments. This doesn’t mean you should always be quick either as there are times to rest and wait. An example of this could be during grip fighting where patience is key.
However, once you’ve got a sweep locked in, go for it and commit to it fully. This requires speed, power, and timing and is a good habit to get into. By committing you won’t get caught out by athletic opponents.
How to get explosive cardio for BJJ
If you want to improve your general cardio then running is great. However, to be more explosive then you may want to start sprints. This is to replicate a BJJ sparring session where you’re not moving at full pace all the time, however you will need to burst into life every now and then. Obviously, running will improve your baseline for cardio but sprints are arguably more realistic.
If you want to get even more into it, then you could even start doing burpees which are very effective at building explosive cardio. Be warned, burpees aren’t for everyone though, and can even damage your joints if done with poor form or done too much.
Do I have to be explosive to be good at BJJ?
You don’t have to be explosive to be good at BJJ, but it certainly helps. Typically, newcomers can be explosive but their timing and weight distribution is off which can be a negative thing. It seems that every gym has that one older grappler too who is slow and uses pressure rather than explosiveness. The point is though, that it will certainly enhance your game if you want to improve it.
Even the stereotypically slow, older guy would still be better with more power. That doesn’t mean you can expect a 50 year old to be doing cartwheel passes anytime soon. However, they could improve certain movements.
Arguably, this is where MMA fighters can have an edge of BJJ competitors. What they may lack in technique, they may make up for in athleticism and explosiveness. As said, this isn’t fully required for any grappler but certainly doesn’t hurt either. Try these out today though and see if they work for you.
If you want to learn more about the subject then check out this book which covers everything mentioned and much more.
