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Maybe include some jump rope routine in between your sets or some kind of calf jumps like 4 corners calf jump, or even jumping jacks.Think about being light on your feet and increase the flexability...

this is one of the sites I've used to base my grappling program on. It's pretty useful and has other links to check out as well, hope this finds some usefulness....

Name: Adam J. Van Slyke
Location: Baxter, MN
Age: 29
Gym: Camp Ripley or Home
Goal: Since my degree was in Sports & Health Science and emphasized in Athletic Performance one of my goals is to...

For Power: I'd say Cleans, I agree in part to both the dead lift and the squat, but with a clean, it's more dynamic and full body, lower body, core and upper body, rather then just legs alone.
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