Muay Thai-MMA-Boxing Plyometrics: Depth Pushups

Depth Pushups are not regular pushups, but "reaction-power pushups": a plyometric exercise useful for Muay Thai, MMA, Boxing and other sports that use punching, pushing, blocking. Develops explosive power in the chest, shoulders and arms along with reactive stability in the core (abs, etc). Featuring Muay Thai Champion (Lumpini & IKF) Neungsiam Samphusri.

INSTRUCTIONS
Bounce explosively off the ground in the shortest amount of time to jump fully back up onto the blocks. Always keep head hips and toes fully aligned. Range of Motion less important than Rapid Change of Direction! Do 2-3 sets of 5-10 reps. Rest 2mins between sets. As you improve, raise the block height - not the reps. Quality, not quantity.

CAUTION
Impact to the joints of the wrists, elbows, shoulders can cause injury both suddenly and/or gradually. Limit yourself to no more than 20 (beginner) to 40 (advanced) of these per week. Practice them only for one month at a time, 3-4 times per year. Quality, not quantity. Avoid these if you have any injury or soreness in your shoulders/arms.

Good luck!

Category:

Sports

Tags:

• muaythai
• boxing
• mma
• plyometrics
• explosive
• power
• reactive
• ballistic
• punching
• functional
• training
• conditioning
• pushups
• exercise
• chest

[burleytrojans]

the blocks could be a bit higher imo

[AlterCenter]

@burleytrojans: go for it - but this is a good start for beginners. if i showed this exercise with higher blocks, then most people would start too high.

[AlterCenter]

@eatmyplanet: fair enough, and thanks for your thoughtfulness. Trickiness, deception, unpredictability are all important and so, long-slow punches can indeed be important 'tools' to open the door to doing real damage. but, strictly speaking, the real 'weapons' for such damage are strikes with cracking, snapping, whipping power.

[Perfectbreed]

wtf...

[iuno777]

piss... piss... piss... 

[alperdjio]

"пышь пышь, пышь пышь"

[blahwastaken]

@G00n3r4Life His elbows will be fine

[G00n3r4Life]

@ThaiBettas Granted, but firstly you're not going to build big bulky muscles from push ups and secondly giving no give in the elbow joints like he is, is going to give problems in the cartillage of the joint.

[someftw]

SHHHH SHHHHH

[undeadpresident]

bad for your joints if you aren't already conditioned and warmed up and if you do very much of it

[edimark95]

we do this on fists

[w1lta]

noob faggot :D thumps up :D