I have been doing some tabata training over the last couple of months – 20 seconds of activity, 10 seconds of rest, for a total of 4 minutes. I have been doing burpees for the activity, and I can tell my cardio has really improved.
I found this article that has some great looking exercises that I am going to try and add. Some of these might takes some work to get up to, but I am sure they will help with explosive movement – https://bjj-world.com/10-strength-condition-bodyweight-exercises-jiu-jitsu-tutorial/?fbclid=IwAR1mkBlG4-NgkrUZdYU7yi0VdOIC16689v3sE4WmOnIaW8kJFIXO3xakXj8
One of the guys I train with is a larger guy, over 6ft, over 250. I am always amazed at his explosiveness, when he decides to go, he goes hard and fast. I am hoping these movements will help me get to that level.