Why explosive power matters in BJJ
You've probably experienced this: you're in a bad position, you see an opening, and you need to explode out right now. Or you're going for a takedown and need that burst of speed to finish. Or you're scrambling and whoever moves fastest gets the dominant position.
These moments are where explosive power makes the difference. Power is your ability to generate force quickly, and in BJJ, speed and timing often matter more than raw strength.
Think about the difference between a slow, grinding pass and an explosive knee slice that your opponent can't react to. Or the difference between a lazy sweep attempt and an explosive bridge that launches them over. That's power.
The good news? Power is trainable. You don't need to be naturally athletic or explosive. With the right exercises and training approach, anyone can develop more power for BJJ.
Understanding power vs strength
Before we dive into exercises, let's clear up the difference between strength and power.
Strength is how much force you can generate, regardless of time. Think of a max effort deadlift or holding someone in side control.
Power is how quickly you can generate force. It's strength multiplied by speed. Think of a explosive sprawl or a fast hip escape.
You need both for BJJ, but they're trained differently. Strength is built with heavy, slower movements (deadlifts, squats). Power is built with lighter loads moved explosively, or with plyometric exercises that use your bodyweight.
Here's the important part: you need a strength foundation before focusing heavily on power training. If you're new to strength training for BJJ, spend 3-6 months building basic strength first. Check out our beginner's guide to strength training for BJJ if you're just getting started.
The best plyometric exercises for BJJ
Plyometrics are exercises where your muscles exert maximum force in short intervals. They're perfect for developing explosive power. Here are the most effective ones for BJJ.
1. Box jumps
Box jumps are one of the most effective exercises for building lower body power. They teach you to generate explosive force from your legs, which transfers directly to takedowns, sweeps, and standing up from bottom positions.
Key points: Focus on the explosion, not the height. Land softly, absorbing the impact with your legs. Quality over quantity, do 3-5 reps per set. Rest 60-90 seconds between sets to stay explosive.
2. Broad jumps
Broad jumps develop horizontal power, which is crucial for shooting takedowns and closing distance quickly. Jump for distance, not height. Use your arms to generate momentum.
3. Medicine ball slams
Medicine ball slams are perfect for developing upper body power and teaching you to generate force through your entire body. Use your whole body, not just your arms. Slam with maximum effort every rep.
4. Jump squats
Jump squats build explosive lower body power in a similar movement pattern to regular squats. Don't squat too deep, this is about explosion, not depth. Focus on jumping as high as possible.
5. Plyometric push-ups
Plyometric push-ups develop upper body power for faster framing and posting. The explosive push is what matters, not whether you can clap. Quality over quantity.
6. Burpees
Burpees are a full-body explosive movement that also builds conditioning. Focus on speed and explosion, not just grinding through reps. Keep your core tight throughout.
7. Kettlebell swings
Kettlebell swings teach explosive hip extension, which is the foundation of most power movements. Power comes from hip drive, not your arms. Keep your core tight and back flat.
8. Power cleans (if you have coaching)
Power cleans are one of the best exercises for full-body explosive power. However, they require proper coaching to learn safely. If you don't have a coach, stick with kettlebell swings and medicine ball cleans.
How to program power training
Power training is an essential component of strength training for BJJ, but it's programmed differently. You need to be fresh to move explosively.
Frequency: 1-2 sessions per week
More isn't better with power training. You need full recovery to maintain quality.
Volume: Low reps, multiple sets
Power training is about quality, not grinding through high reps. Do 3-5 reps per set for maximum power, or 6-10 reps for power endurance.
Rest periods: Long
Rest 2-3 minutes between sets. You need to be fully recovered to maintain explosiveness.
When to train power: Early in your workout when you're fresh, not the day before competition, and after a warm-up but before heavy strength work.
Combining power training with strength training
The best approach for strength training for BJJ is to build a strength foundation, then add power training on top.
Beginner (0-6 months of training): Focus on basic strength training movements. Add 1 power exercise at the end of workouts (box jumps or medicine ball slams).
Intermediate (6+ months of training): Dedicate one session per week to power training, keep 1-2 sessions for strength work. Or add power exercises at the start of your strength training for BJJ sessions.
For complete training plans, check out our free strength programs for BJJ.
Safety considerations
Don't do power training when fatigued
Explosive movements require coordination and focus. Don't do plyometrics when you're exhausted or sore from yesterday's training.
Start with lower boxes and lighter loads
Build up gradually. Injuries happen when people try to do too much too soon.
Land softly
All jumping movements should have soft landings. If you're landing with straight legs or making loud thuds, you're doing it wrong.
Skip it if you have joint issues
If you have knee or ankle problems, talk to a physical therapist before adding plyometrics. Some exercises might make things worse.
Measuring your power development
Track these metrics to see if your power training is working:
In the gym: Box jump height, Broad jump distance, Vertical jump height (test every 4-6 weeks)
On the mats: Do your takedowns feel faster? Are you winning scrambles more often? Can you explode out of bad positions more easily? Does your guard retention feel more dynamic?
Progress in the gym should translate to the mats within 4-8 weeks of consistent training.
Key takeaways:
- Power is strength multiplied by speed
- Build a strength foundation before focusing heavily on power
- Train power 1-2 times per week when fresh
- Use low reps (3-5) and long rest periods (2-3 minutes)
- Plyometrics like box jumps and medicine ball work are ideal for BJJ
- Quality matters more than quantity
- Land softly and focus on explosive movement
- Give yourself 4-8 weeks to see results on the mats
Explosive power can be the difference between hitting a technique and getting countered. It's not about being naturally athletic, it's about training the right way. Add these exercises to your routine and watch your takedowns, sweeps, and scrambles improve.