Hey grapplers, let’s talk about building the kind of explosive power that turns heads on the mat. Whether you’re a judoka, wrestler, or BJJ fighter, these five exercises will help you blast through opponents, even when the tank’s running low. We’re not messing around here—these moves are designed to make you faster, stronger, and ready to dominate. Let’s dive in.
Powercleans: The Explosive Foundation
Powercleans are the king of full-body power builders. They hit your legs, hips, and back, giving you that snap you need when you’re four minutes into a match, gassed out, and still have to pull off a big throw. This is where all those gym reps pay off—teaching your body to explode with a loaded bar in tow.
- How to Do It: Start with the bar on the floor, grip it shoulder-width, squat down keeping your back straight, then rip it up fast, dropping under to catch it on your shoulders.
- Pro Tip: Use rubber-coated Olympic plates and focus on speed over max weight. You’re training for power, not a slow grind.
Burpees: The Grappler’s Best Friend
If you’ve ever stepped onto a mat or survived a boot camp, you know burpees. They’re simple, brutal, and perfect for building leg power and stamina. Your heart rate will skyrocket, and that’s the point—more endurance, better VO2 max, and the ability to keep pushing.
- How to Do It: Squat down, kick your legs back into a push-up position, bang out a push-up, snap your legs back to a squat, then explode up into a jump as high as you can.
- When to Use: Toss these into warm-ups or circuits. They’re a total-body wake-up call.
Sumo Deadlift High Pulls: Full-Body Grit
Want endurance that lasts the whole match? Sumo deadlift high pulls are your ticket. This move works everything—legs, back, shoulders—and when done in Tabata intervals (20 seconds on, 10 seconds off), it’s a beast for building staying power.
- How to Do It: Stand with a wide sumo stance, grab the bar inside your knees, pull it up to chest height keeping it close, then drop it back down and go again.
- Hack: Hit 4-8 Tabata rounds. You’ll feel it, but you’ll thank me when you’re still strong in overtime.
Medicine Ball Throws: Upper Body Dynamite
Throws are a judoka’s dream for grip fighting and upper-body power. Picture slamming a shot put-style throw into a wall—each arm works solo, mimicking the control you need to outmaneuver your opponent.
- How to Do It: Stand 3-5 meters from a wall, hold a medicine ball at shoulder height like a shot put, and launch it hard. Grab it and repeat.
- Mix It Up: Try rotational throws to spice things up and hit those twisting motions you use in a scramble.
Sprints: Leg Speed Meets Match Intensity
Flat or hill sprints are non-negotiable for any serious grappler. They build leg speed and power while jacking your heart rate from zero to hero in seconds—sound familiar? It’s basically a match in sprint form.
- How to Work Them In: Aim for 2-3 sessions a week, starting with short bursts like 20-30 meters. Hill sprints add extra resistance for even more juice.
- Heads Up: Don’t overdo it year-round—these are tough, so let your body recover between big training blocks.
Why These Matter
Imagine this: You’re deep in a match, legs are screaming, but you spot an opening. That’s when this training kicks in—powercleans give you the pop, burpees keep you going, sumo pulls toughen you up, throws sharpen your arms, and sprints make you quick. Together, they’re a recipe for explosive domination. Sure, they’re demanding, but the payoff is worth it when you’re the last one standing strong.
These five—powercleans, burpees, sumo deadlift high pulls, medicine ball throws, and sprints—are your toolkit for grappling greatness. Mix them into your routine, stay consistent, and watch your power skyrocket. You’re not just training to compete—you’re training to win. Get after it.