how do I get more explosive double and single legs

[godhatesacoward]

I am pretty explosive in general but is there anything I can do to specifically explode better into these takedowns.

 

[ROcknrollracing]

olympic lifts

 

[Rallarsvingare]

Olympic lifts and Sprinting is what I used to do.

 

[period]

Well, if you do have a 600 lbs squat at 200 lbs, strength definitely shouldn't be a problem... so it's most likely due to not spending enough time on the techniques themselves and making some avoidable mistakes.

1. have someone qualified (= a wrestling coach; takedowns in BJJ are often hit and miss in terms of movement quality - some people have it, many people don't) check out your technique.
2. Identify the biggest problems (usually setups and entries as well as shot mechanics, sometimes position on the leg) and work on those. It may be better in some cases to choose another variation of the single / double than the ones you have been previously using.
3. Once you are sure your technique is sound, drill those techniques progressively; start drilling with a partner who is preferably lighter AND taller, then work up to people who are stockier and / or shorter. If you only have tall partners, make them stand lower and lower. Your partner first will give you no reaction, then a predetermined reaction (e.g. sprawl) at 50% resistance, then any reaction he wants at 50% resistance, then resistance can be increased further if neccessary.
I would recommend an hour of daily drilling for at least a month, better yet two or three. Always start with the setups you want to use and drill every technique to the point where you score an advantageous position and can hold it for three seconds.
4. In addition or once that isn't enough, do takedowns under suboptimal conditions. For example, get into a bad position (e.g. extended on the shot and sprawled on) purposely - that is, kneel down, take the leg(s) - don't actually take a bad shot - then tell your partner to go and give you 80-100% resistance while you try to score. Other variations include shots on a partner while being held back by a resistance band (typically looped around the hips, though some people prefer to pull the band in the front up over their head so it passes under the armpits and around the back of the neck). Depending on the level of difficulty, you may only be able to do a handful of these. That's ok, they are your specific strength training.

 

[godhatesacoward]

Well, if you do have a 600 lbs squat at 200 lbs, strength definitely shouldn't be a problem... so it's most likely due to not spending enough time on the techniques themselves and making some avoidable mistakes.

1. have someone qualified (= a wrestling coach; takedowns in BJJ are often hit and miss in terms of movement quality - some people have it, many people don't) check out your technique.
2. Identify the biggest problems (usually setups and entries as well as shot mechanics, sometimes position on the leg) and work on those. It may be better in some cases to choose another variation of the single / double than the ones you have been previously using.
3. Once you are sure your technique is sound, drill those techniques progressively; start drilling with a partner who is preferably lighter AND taller, then work up to people who are stockier and / or shorter. If you only have tall partners, make them stand lower and lower. Your partner first will give you no reaction, then a predetermined reaction (e.g. sprawl) at 50% resistance, then any reaction he wants at 50% resistance, then resistance can be increased further if neccessary.
I would recommend an hour of daily drilling for at least a month, better yet two or three. Always start with the setups you want to use and drill every technique to the point where you score an advantageous position and can hold it for three seconds.
4. In addition or once that isn't enough, do takedowns under suboptimal conditions. For example, get into a bad position (e.g. extended on the shot and sprawled on) purposely - that is, kneel down, take the leg(s) - don't actually take a bad shot - then tell your partner to go and give you 80-100% resistance while you try to score. Other variations include shots on a partner while being held back by a resistance band (typically looped around the hips, though some people prefer to pull the band in the front up over their head so it passes under the armpits and around the back of the neck). Depending on the level of difficulty, you may only be able to do a handful of these. That's ok, they are your specific strength training.

thanks you! I'll remember that all! should clairify i got that squat at 210-215

 

[period]

thanks you! I'll remember that all! should clairify i got that squat at 210-215

That's not much of a difference, you can cut that much in a day. In any case, you should have power to spare. However, whether your legs can take an hour of shot drilling still remains to be seen.

 

[shunyata]

Setups and timing.

Work on your setups for six months.

 

[yetanother]

Having a correct stance and better shot mechanics so the power isn't wasted.

 

[RemyR]

Technique-wise, as a general rule of thumb step through them with the initial step in. You can generate a lot of power this way. And don't shoot in from far away. In addition to telegraphing it you won't be as explosive toward the end of the movement.