Loaded Jumps & VBT - A blueprint to more power
Every fighter says they want to be “more explosive.” But very few actually train for it the right way. Hitting pads harder, doing more sprints, or just lifting heavier isn’t the full answer. Explosive power is built by training your body to move heavy enough loads at fight ready speeds. That’s where velocity based training (VBT) and loaded jumps come in.
For fighters, this isn’t just gym science, Its:
Snapping kicks faster before your opponent can read them.
Closing distance explosively in a takedown.
Finishing exchanges with real power, not just endurance, holding on to every last breath.
VBT gives you a simple way to measure and manage this kind of training without wrecking your recovery.
What “Power” Really Means in Fighting
In physics, power = force × velocity. For you as a fighter, it’s simpler: how much force you can apply in the shortest possible time.
A slow, grinding lift might build strength - but it won’t help you throw a brutal shot.
A fast, light movement looks quick - but if it doesn’t carry force, it won’t break through guard.
True fight power is about finding that middle zone: a weight heavy enough to challenge your strength but light enough to move at high speed. Loaded jumps are perfect for this because they mimic fight reality: producing force fast, repeatedly, under fatigue.
Why Fighters (and Coaches) Should Use VBT
In team sports, VBT often gets overcomplicated with tech and endless testing. Fighters don’t have time for that. What we need is:
Simple tools - bar speed or jump height, not a lab.
Clear targets - what speed/weight actually builds fight power.
Practical cut offs - knowing when to stop before you fry your nervous system.
Think of VBT as a compass. You don’t need GPS level precision, just enough direction to keep you on track.
How to Use It:
Step 1: Find Your “Functional Max”
You can’t 1RM a jump - it’s unsafe, useless and just stupid. Instead, we use two fighter friendly methods:
Squat reference: If you squat 180 kg, around 50% (90 kg) is usually a solid load for jumps.
Velocity marker: Peak power for jumps tends to hit at around 1.4 m/s bar speed.
That’s your ceiling. Anything slower, and you’ve gone too heavy.
Step 2: Find the Power Zone
Research shows max power happens between 60-80% of that load. For fighters, the sweet spot is around 70%, where you get the power stimulus without crushing recovery.
100% = 1.4 m/s
70% ≈ 2.0 m/s
So If your jump bar speed is around 2.0 m/s, you’re in the fight power zone.
Step 3: Train With Fighter Specific Volume
Power isn’t built by grinding endless sets. It’s built by high quality, explosive reps.
18-30 total reps per session (24 is a great target).
3-5 reps per set, all max intent.
Cut the set early if bar speed drops more than 10% (from 2.0 → 1.8 m/s).
This keeps you explosive instead of turning power training into conditioning.
How to Progress Like an elite Fighter
Most athletes make the mistake of just chasing numbers - going heavier and heavier. Fighters need to chase speed with load, not just weight on the bar.
3 ways to progress:
Volume - start at 18 reps per session, build toward 30.
Load shifts - wave between 60% (fast) and 80% (stronger) to hit the full spectrum.
The fighter’s method (best) - lock in a target velocity (2.0 m/s), hit your 18-24 reps, and let the load naturally increase as you adapt. If you move the same bar speed with more weight, you’ve gotten more explosive.
Example Fighter Specific Applications
Here’s how this transfers directly to combat sports:
Loaded Jumps → Takedown entries: Producing force into the ground fast translates to explosive level changes.
Med Ball Throws → Striking combinations: Rotational power and release velocity carry over to punches and elbows.
Upper Body VBT Work → Clinch & control: Moving barbell/dumbbell presses explosively carries over to hand fighting, framing, and breaking grips.
The magic is that VBT keeps you working at today’s capacity. If you’re tired from sparring, your bar speed drops - the system self adjusts. That’s why it’s gold for fighters who need performance without overtraining.
Common Mistakes Fighters Make With Power Training
Chasing fatigue instead of speed - turning power sessions into conditioning, btw this is the biggest mistake I see.
Ignoring cut offs - grinding out slow reps that don’t build explosiveness.
Living too light - only doing bodyweight jumps without ever progressing load.
Copying weightlifters - forgetting that fighters need fast force, not a 1RM back squat PR.
Final tips for you Fighters and Coaches
Loaded jumps with VBT aren’t about science experiments - they’re about building fight winning explosiveness with precision and efficiency.
You honestly don’t need expensive gear - just intent, a basic speed tool, app, or even consistent jump height.
You don’t need complex models - just clear velocity ranges and smart progression.
You don’t even need to train like a powerlifter - you need to move with force and speed that shows up on fight night.
The goal isn’t just to jump higher or lift heavier, it’s to step into the ring with power that your opponent can’t match no matter what.
Heres a solid 6 Week Fighter Power Block (2x/Week)
Target: Build fight specific explosive power without interfering with skills or conditioning.
Structure: 2 power sessions weekly (e.g. Tue + Fri).
Focus: Loaded jumps, med ball throws, and explosive lifts.
Volume: 18-30 explosive reps per main lift.
Cut-off rule: Stop the set if bar speed drops >10% or if movement loses snap.
Warm Up (Every Session)
3-5 min bike or jog (light)
Dynamic mobility flow:
Leg swings (front/side) - 10/side
Walking lunge + twist - 10/side
Frog stretch - 30 sec
Inchworms - 5
Activation:
Pogos - 2 × 20
Skater jumps - 2 × 10/side
Day 1 - Vertical Power Focus
A) Loaded Jump Squats
4-6 × 3-5 reps @ ~70% ballistic load (aim for ~2.0 m/s bar speed or 10-15 cm jump height)
Rest: 23 min
B) Med Ball Overhead Slam
4 × 6 reps (focus on full hip extension + violent downward release)
Rest: 60-90s
C) Trap Bar Deadlift Jumps (light load, explosive)
3-4 × 5 reps @ 30-40% bodyweight load
Rest: 2 min
D) Core Finisher - Anti-Rotation
Pallof Press w/ band or cable - 3 × 12/side, slow + controlled
Day 2 - Horizontal & Rotational Power Focus
A) Loaded Broad Jumps (Barbell or Dumbbell)
4-6 × 3 reps @ moderate load (~70% ballistic load, explosive takeoff)
Rest: 2-3 min
B) Med Ball Rotational Throw (into wall)
4-6 × 5/side (max effort, hip-driven)
Rest: 60–90s
C) Barbell Push Press (Speed Focus)
4-5 × 3 reps @ ~60-70% of strict press max
Bar should fly up fast - cut set if bar slows down
Rest: 2-3 min
D) Core Finisher - Explosive Stability
Landmine Rotations - 3 × 10/side
Progression Week by Week
Week 1-2 (Base): Hit the target velocity (~2.0 m/s for loaded jumps), start low end of volume (18 reps).
Week 3-4 (Build): Increase total reps toward 24-27 per main lift, stay explosive.
Week 5 (Peak): Push volume to 30 total reps, but never sacrifice bar speed.
Week 6 (Taper): Drop volume back to 18 reps, keep intent maximal (freshness + sharpness).
Coach’s Notes
Intent > Load (ALWAYS): Every rep should look like a fight action - max effort, fast, on point.
Recovery matters: Place these on lower skill days (not before heavy sparring).
Self adjusting: If you’re slower than usual one day, don’t force it. Adjust load to hit the right speed.
Fighter carryover:
Vertical → knees, uppercuts, clinch lifts
Horizontal → takedown drives, combos
Rotational → hooks, body kicks, elbows
Don't just fight - Fight by design
References
Cormie, McBride & McCaulley (2007) – “Power-time, force-time, and velocity-time curve analysis during the jump squat: Impact of load.” Journal of Strength & Conditioning Research.
Showed peak power output occurs around 30–60% of 1RM in jumps, with diminishing returns above ~80%.Stone, O’Bryant, McCoy et al. (2003) – “Power and maximum strength relationships: Implications for training.” Journal of Strength & Conditioning Research.
Found that training around 70% of max is most effective for balancing strength and speed in explosive lifts.
González-Badillo & Sánchez-Medina (2010, 2011) – “Movement velocity as a measure of loading intensity in resistance training” & “Velocity loss as an indicator of neuromuscular fatigue.” European Journal of Applied Physiology.
Established that:1RM squat ≈ 0.3 m/s velocity
Velocity loss >10% within sets kills explosive intent and drives excess fatigue
Turner, A. (2011) – “Strength and conditioning for Muay Thai athletes.” Professional Strength & Conditioning Journal.
Applied S&C concepts directly to fighters, linking strength and power training to striking, clinch, and conditioning outcomes.James, Haff & Kelly (2016) – “Strength and Conditioning for Combat Sports.” Routledge.
Comprehensive text on how power development transfers to combat sport movements (striking, grappling, wrestling).Prilepin, A. (1974) – “Table of optimal training loads.” (Soviet weightlifting data, later adapted by Verkhoshansky and Zatsiorsky).
Provided the base for rep ranges (18–30 reps @ moderate load), later validated in Olympic lifting and velocity-based training.
