How to Get Explosive POWER for BJJ

Power is defined as the ability to exert maximal force with high velocity or in a short amount of time (Power = Force x Velocity). Rate of Force Development (RFD) is the change in force over time, while 'explosiveness' is a colloquial term for power. The force-time curve demonstrates that maximal force is not instantaneous; most athletic movements occur in under 0.3 seconds, necessitating power training to quickly exert force.

Athlete A produces high maximal force but is slower, benefiting positions requiring sustained isometric strength (e.g., pinning). Athlete B generates force quickly but has lower maximal force, excelling in explosive, short-duration movements. Both benefit from strength and conditioning, but their training focus should differ: Athlete A needs to improve velocity/power, while Athlete B needs to improve maximal strength.

Power training involves ballistic exercises, which are explosive movements where the body or object becomes a projectile, such as plyometrics, medicine ball throws, and Olympic weightlifting derivatives. Full Olympic lifts are not recommended for most BJJ athletes due to their complexity and time commitment; derivatives like mid-thigh clean pulls or jump shrugs are more effective for power development.

Training for strength increases peak force, shifting the high-force region of the curve, while speed training affects the high-velocity region. The most effective approach for explosiveness combines both strength and power training, often in focused blocks (e.g., an 8-week power block followed by a strength block). The condensed conjugate method is one example of structuring such a program.

The two-phase approach to power development (recruitment of fast-twitch fibers, then increasing their firing frequency) applies to athletes who are already strong. For men whose barbell back squat 1-rep max is less than 1.6 times their body weight, focusing solely on strength training will yield the greatest improvements in lower body power. Adequate strength is a prerequisite for maximizing power potential, and maintaining strength is crucial even when focusing on power.

Athlete A, with high maximal force but lower explosiveness, should focus on ballistic training for power while maintaining strength. Athlete B, explosive but with lower maximal force, should prioritize strength development while maintaining power through ballistic exercises. However, if either athlete is still relatively weak (back squat 1RM < 1.6x body weight), they should initially focus exclusively on strength training.