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Strength & Conditioning – Kevin Kearns, Workout 15: Explosive Power

Kevin Kearns knows what it means to train like a fighter - he has trained successful UFC fighters for many years. Now you can get a chance at these exclusive hardcore workouts.

Kevin Kearns

Written by Kevin Kearns Last updated on November 29, 2012

Kevin Kearns knows what it means to train like a fighter – he has trained UFC fighters like Kenny Florian, Stephan Bonnar, and Marcus Davis for a living for many years. Now you can get a chance at these hardcore workouts, that also happen to be a lot of fun.

To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 – Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 – Everybody Has a Good Fight

Workout 15: Explosive Power Drills

We like explosive power drills. Box jumps, plyo push-ups, and the like are awesome for training explosive power. The challenge is that long-term use of these great exercises can really beat up your knees and other joints. Let’s face facts, none of us is getting any younger.

I was exposed to mini-trampoline work through a friend of mine in New England named Joanne. Now Joanne is no aerobics bunny chick, she has been around the block for a long time and has worked with some of the top companies and athletes around. Joanne informed me that beyond the plyometric benefits of working with the mini-trampoline, there is a high level of recovery. For removing lactic acid and other waste products from the body after exercise it’s an excellent resource. It also aids the lymphatic system – the system primarily responsible for being the biggest filter for the body.

Here’s the program to kick your butt, now that you have one. The rotation is 30 seconds first time through, 40 seconds on the second round and 50 on the 3rd

1. Box jumps – jump straight up and control your landing

2. Split hands pushups- as you explode up, switch your hands in mid air

3. Single leg hops, alternating legs

4. Ground and pound with the small med ball

5. Glute bounces – a core killer

6. Rotational jumps – great for Thai kicks

7. Burpees – use a bosu to add another challenge to balance

8. Sityodtong float knees

9. Medicine ball smashes

10. Bounce bounce burn ( this is a killer on the legs – add that extra hot sauce)

Kevin Kearns

About Kevin Kearns

For over twenty five years, Kevin Kearns has been professionally involved in the fitness industry. He graduated from the University of Massachusetts, Boston, where he was trained by Dr. David Thomas. He is certified by the NSCA (National Strength and Conditioning Association) and is a Functional Movement Screen (FMS) Certified Specialist and a FreeMotion Master Trainer.

Coach Kearns has served as the strength and conditioning coach for professional Mixed Martial Arts (MMA) fighters including Alberto Crane, Marcus Davis, and Din Thomas. He also was the strength and conditioning coach for WEC fighter Alex Karalexis and Gracie Jiu-Jitsu Black Belt and MMA fighter Daniel Gracie. Kevin works closely with famed Muay Thai/MMA coach Mark DellaGrotte out of Sityodtong. Based on his experience in training UFC fighters, Coach Kearns was appointed the strength, conditioning and wellness coach for the Martial Arts University International (MAUI), an association of the top martial arts schools in the country.

Coach Kearns contributes to mmatraining.com. He writes a monthly column for Ultimate MMA Magazine and a weekly conditioning blog for the Boston Herald. Magazines such as Maxim, Fight, Inside Kung Fu and Men's Fitness have featured his work.

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