Strength Training for BJJ: The Z-Press.

I use a lot of variety with pressing exercises for the jiu-jitsu athletes I work with, and the Z-Press is one of the staples.

While I think trying to mimic actual sporting patterns in the gym is a mistake, using exercises that strengthen muscles the way we use them is sport is important.

The Z-Press is a great way to strengthen upper body pressing muscles while simultaneously strengthening the trunk musculature the way it may be used in seated guard positions. 

Set a barbell on power rack pins below your chin, sit on the floor with the legs in front of the body, and press the bar off the pins to the overhead locked out position.

This static overcome by dynamic exercise builds tremendous strength from the bottom position due to the stretch shortening cycle being eliminated as the bar must rest fully on the pins every rep.

We will usually use the submaximal effort method performing around 75-85% of a 1 rep max for 3-5 sets x 3-5 reps or the repeated effort method by performing 3-4 sets x 8-15 reps for strength and muscular endurance/hypertrophy respectively. 

Developing Explosive Power for the MMA Fighter.

Jumping is one of the best ways to develop explosive power in the hips and legs for MMA fighters, and all athletes really.

For my athletes I like to have them build up to 40 jumps twice per week.

We perform all manners of jumps: box jumps, vertical jumps, broad jumps, jumps from the knees, single leg/double leg, bodyweight-only, using external resistance, etc.

Since MMA fighters required powerful hips and legs, one of our favorite variations is the kneeling broad jump combo demonstrated here by MMA fighter David Toranzo.

The athlete starts in the kneeling position, jumps to the feet, then immediately performs a broad jump.

We look for a very short amortization phase when transitioning from the kneeling jump to the broad jump.

This is a great variation for fighters since it is a horizontal jump and closing distance is a crucial aspect in the sport of mixed martial arts.

Start with 20 total reps and build to 40 total reps, in any set and rep scheme that you prefer, twice per week.