Leg Explosiveness

To build leg explosiveness you should train appropriately for the specifics of Muay Thai and the level you participate at. You do more stationary power jumping, using a double leg take-off. In this exercise you jump up as high as possible, reaching upward with your arms. If you are involved in a sport such as long jumping, then you can do bounding, which, in essence, is multiple hopping (like a kangaroo) for maximum distance. Use a double leg and single leg take-off. Repeat 5-7 times. Some of the more effective exercises are as follows:
• Double leg hops in place (150 - 160 jumps/min)
• Double leg jumps over 6 - 8 medicine balls placed at suitable distances for jumping over. If you want more height, keep the balls closer; if you want more forward movement, place the balls further apart.
• Jumps for height with an approach run, including kicking a hanging object
• Single leg jumps (hops) with forward movement
• Single leg hops over 6 - 8 medicine balls (low obstacles)
• Skips
• Leaps (from one leg to the other up to 10)
• Ankle jumps. The key is to keep your legs straight and use ONLY ankles.

Change in Direction Jumps
After developing confidence in your ability to do these jump exercises, you can then begin doing some jumps with changing directions. Some of the exercises that you can do are as follows:
• Double leg hops forward. Prior to landing, turn 180 degrees so that when you land you face the position you took off from. Leap up again and make another 180 degree turn to again face forward. You can change body position with each jump or after several.
• Side jumps. Jump to the left and then to the right, staying in the same basic position.
• Side jumps over a medicine ball of other object.
• Side jumps over a bench.
• Zigzag jumps. Jump forward and to the left, then forward and to the right. Go for approximately 10 jumps. Repeat for 2 - 3 series.
• Box jumps. Jump forward, to the right, to the rear and then to the left and repeat in the opposite direction. (Jump to each corner of a square traced on the ground.)

Altitude Jumps (Plyometric Shock Method)
Begin altitude jumps from about 5' - 7' and gradually work up to 6' - 9'. One way you can gauge at which height you should be jumping is to look at the amount of flexion in the knee joint. If it gets less than 90 degrees, your jump height is too high. It is most effective if your knees bend very little to absorb the force of landing. You must not jump from such a height that it becomes necessary to descend into a full-squat position upon landing. You can begin doing depth jumps at this stage in your training. However, altitude jumps are NOT a prerequisite to depth jumps. You may wish to begin depth jumps right away without first doing altitude jumps. Here are some important guidelines for depth jumping:
• Begin by stepping off a low box or chair and immediately after landing, jump upward for maximum height. Repeat 8 - 10 times for 2 - 3 sets. In time, gradually increase the height to between 30 - 40".
• Step off a box, drop down, jump up and over 6 medicine balls laid out in a row.
• Same thing but only jump over 3 medicine balls, and then jump over a low hurdle.
• Same as above but after jumping over 3 medicine balls you jump for maximum height.
• Straddle jumps. Stand between two benches placed long ways to you. Leap up and place one foot on each bench. Jump off, land between the benches and repeat.
• When your muscles are strong enough, execute a depth jump with one leg. Step down and immediately upon landing jump up and over 3 medicine balls laid out in a row. Use the same leg or alternate.
• Depth jumps with a jump up to another box. Jump off to the floor, then up to other boxes of the same height. When familiar with these jumps, try alternating the height of the boxes.
• Do several side jumps over a bench, followed by several forward jumps over benches.
• Same as above. Add jumps onto higher objects for a total of 10 - 15 jumps.
• Jump over a box but prior to landing turn your body 90 degrees so you land in a side facing position to the other box. Execute 2-3 side jumps and then execute another 90 degree turn to land facing forward or backward.
• Single leg hop onto a box and single leg hop off onto the floor, followed by another jump on and off.
• Stair jumps. Do forward and/or side jumps, taking 2-3 stairs at a time and move upwards as fast as possible.

Jumping with Weights (Plyometric Exercises With Weights Method)
Jump exercises with weights can also be done at this time (and some even earlier). For example, hold dumbbells in the hands and do squat jumps for 8 - 10 reps, 2 - 3 sets. You can also do split squats with our without dumbbells in the hands or barbell ob the shoulders. The key in these two exercises is to jump as quickly and as high as possible. If holding weights in the hands or on the shoulders is not comfortable you can hang weights on the waist or wear a weighted belt. You can do short, fast jumps with the take-off on one or both legs and variants of the triple and quintuple jumps from place. In the "short" jumps the exercises are executed with maximum take-off power.

Explosive Arms
In general, the same progression is used for explosive arms as it is for explosive legs. First, you must begin with an all-round strength training for the shoulders and arms. Thus, for the upper body you should do exercises such as bench press, overhead presses, incline and decline presses, lateral arm raises, medial shoulder joint rotation, bicep curls, triceps extensions, supinations-pronations, ulna and radial flexion, and finger flexion.
After getting a strong muscular base from these exercises, you can do combination exercises such as an isometric hold followed by an initial explosion in the beginning position. For example, when doing the bench press, hold the barbell close to your chest for a count of 5 and then maximally explode to raise the barbell. However, make sure the weight is heavy enough so that when you explode the bar will be slowing down and stop as your arms come to full extension. To ensure that your arm is not moving explosively or very fast near the end of the range of motion, you should think of short, quick explosions.
In addition, to develop more speed you can execute the exercises at a faster rate of execution but always with the barbell coming to a stop or being quickly reversed near the end of the range of motion. After this, you will be ready for "jumping" with the arms.

"Jumping" With the Arms
This can be done in several ways as follows:
• Wheelbarrow walk. Have an assistant hold your legs up off the floor and you hop on your hands with small take-offs with double arms.
• Push-up jumps. Assume the push-up position and leap up off the floor and then back to the push-up position.
• Assume the push-up position. Push off the floor and leap up to a block approximately 4" high. As you improve in your ability to jump upward, jump up as high as you can, up to 1' - 2'.
• Arm jumps over objects. As you jump up and over the objects from a push-up position, your feet will slide so that your body is still in good position.
• Jumps sideways over a low object. These are very short range sideward jumps from a push-up position.
• Push-up jumps with a hand clap. From the push-up position jump up as high as possible and clap the hands. As you improve try to increase the number of claps that you can execute prior to landing.
• Stair jumps. Assume the push-up position in front of a stairway. Jump up to the first step, get yourself set again, and jump up to the next step and so on. Go up about 4 - 5 steps. As you improve have a partner hold your feet as you jump up the flight of stairs.
• Assume a push-up position on the floor wearing socks on your feet so they'll slide across the floor. Do a series of 5 - 10 jumps in a forward line.
• Same as above. Instead of traveling in a forward line, go in a slightly zigzag line forward.

Depth Jumps (Plyometric Shock Method)
Assume a push-off position on the first step of a double modified staircase. Leap up, land in between the staircases and then immediately jump up onto the first or, if possible, second step. From the second step leap up, land on the floor, and explode up to the second or, if possible, third step.
The depth jumps can also be done with a partner holding your feet. Assume a push-up position with a partner holding your feet and your hands on a box with the shoulders directly above. Jump down from the box, land, and immediately explode upward. Your partner keeps your legs up high enough so your body does not hit the box. The boxes should not be so high that your body makes contact as you drop down.

Medicine Ball Exercises (Plyometric Exercises With Weights Method)
The catching and throwing of medicine balls can also be used to develop arms and upper body explosiveness. Some of the exercises that can be done are as follows:
Chest Throw
1. Stand opposite a partner with feet shoulder width apart and knees slightly bent. 2. Using both hands hold a medicine ball to your chest and throw it to your partner with a pushing action. 3. The pass should be explosive as though you are pushing someone away from you. Avoid snapping you elbows however. 4. Have your partner throw the ball back and repeat. You could also perform this drill against a wall.
Overhead Throw
1. Stand opposite a partner with feet shoulder width apart and knees slightly bent. 2. Hold a medicine ball above you head, arms fully extended. 3. With your arms still extended stretch your arms backward to move the ball behind your head. Try not to arch your lower back too much. 4. Throw the ball to your partner releasing it just behind or above your head. 5. Have your partner throw the ball back and repeat. You could also perform this drill against a wall.
Pullover throw
1. Lying on your back with knees bent, have your partner stand about 10 feet away. 2. Hold a medicine ball directly over your chest with your arms extended. 3. With your arms still extended, lower the ball behind your head as far as you can... if you can touch the floor with the ball great! 4. From this position throw ball forward toward your feet releasing it when your arms are over your chest and abdomen. 5. Have your partner pass the ball back to you and repeat.
Shot Put
1. Stand opposite a partner with feet shoulder width apart and knees slightly bent. 2. Hold a medicine ball in your left hand. Place the back of your hand against the front of your left shoulder. The medicine ball should be facing your partner. 3. Shot put the ball as forcefully as possible to your partner. Avoid snapping the elbows however.
4. Have your partner throw the ball back and repeat with your right arm. You could also perform this drill against a wall.
Side Throw
1. Stand side on, with your partner about 20 feet to your left. Keeping feet shoulder width apart and knees bent place your right foot slightly in front of your left. 2. Hold a medicine ball with both hands directly in front of you. Keep your arms extended and parallel to the floor. 3. Swing ball as far to the right as is comfortable allowing your hips to turn with your arms. From this position... 4. Immediately swing the ball to your left throwing the ball to your partner. 5. Repeat for the desired number of repetitions and then repeat for the other side to complete one set.
You can also use medicine balls to duplicate the isometric contraction and then an explosion. For example, hold a heavy medicine ball over and behind your head. Hold for 5 seconds and then throw upward and forward as forcefully as possible. The same can be done holding the ball in a sidearm, underhand, or 3/4 arm position.

Kicking Speed
Key muscle groups for speed in kicking: gluteus medius, hip flexors, lower back, and abdominal obliques. Develop these muscles with side raises (foot never goes below one foot off the floor) and side lockout extensions. Lack of development in these areas is the reason why most people kick slowly, as they are responsible for the raising of the kicking leg, and the arching and torquing the occurs in the back, counter rotation of hips to shoulders, etc. This is a weak area in most people (martial artists included), and development of these muscles will also enhance your ability to escape inferior positions in grappling (as a side benefit). Do the side raises in 3 directions: side, 45 front, and straight back -- while holding on to something at waist height with the opposite hand only (a table or counter).
Light target training
Hang a towel or rag from the ceiling in your training room. Vary the vertical level, and work multiple kicking angles in rapid succession.
Lunging Kicks, The Race
The key to attaining speed in your lunging lead leg kicks is to make sure you land the kick before your weight settles on the supporting foot. This will also help your power. Think of it as a race. Your lead leg is trying to kick before your supporting leg can bear weight. But. Don't bob or bounce. There should be no up and down motion. That's the trick. When you can do this, you'll be able to lunge horizontally like lightning.
Think Fast
The key to being fast is to think "fast". One of the first things I became known for in certain circles was my kicking speed. At tournaments, exhibitions, etc., people used to come up and ask me all the time how I could kick so fast. The easiest reply was, "Think fast, and you will be fast. Always insist of yourself that you move at top speed."
Start At Full Speed, and Accelerate From There
Another important concept that I always tell my students. Your first movement -- at the very beginning -- should be full speed. From there, you should be relaxed, and accelerate from there. This goes hand in hand with the previous item above, and is very difficult to do. But, it will help your speed and power tremendously if you practice and apply it.
Most people do not even realize that when they begin to move, they do so (either consciously or unconsciously) at a slower speed, so they can "build up" to top speed at full extension of a kick or punch. They do this so that their power reaches an apex at full extension. The problem, though, is that the opponent has eyes. He perceives this build-up, and makes it miss.
Most people, if they start a kick at full speed, tend to peter out from that point onward, and the kick will have no power. This is why, once your kick starts off at full speed, it must accelerate from there -- so that it has power. When it is not accelerating, it is not *pushing off* of something. Acceleration is a major key to power (and some forms of leverage), since a kick when it is accelerating has mass behind it. When it is not accelerating, then it is out there on its own.
The above tips should help you out in developing faster kicks without compromising good technique or power (major problems if you are not careful).