Issue 144
August 2016
Even if you don’t have the natural ability to hit hard, you can still train to throw a KO blow like Anthony Johnson
When Anthony Jonson first arrived at the Blackzilians fight team as a welterweight, he was already one of the UFC’s heaviest hitters with several highlight-reel knockouts to his name. But once the team’s strength and conditioning coach, Jake Bonacci, started working with ‘Rumble’, his ability to concuss his opponents jumped up a level – even though he’s now fighting the big boys at 205lb.
What’s it like to work with Anthony? Is he a natural athlete?
A I’ve worked with hundreds of fighters and athletes during my career, but as far as fighters go, he’s the best athlete I’ve ever worked with. If he’d chosen to play in the NFL, he could’ve. That’s how good he is. He’s an absolute freak.
(He had) pure, natural, raw athleticism and now he’s getting even better. It blows me away. Whether he’s weighing 230lb or 215lb, he’s an absolute freak athlete.
He’s also the type of guy who you show something to one time and he gets it. His attitude is awesome and he’s got a great work ethic. That’s what I like.
How hard was it to get his power to translate from 170lb to 205lb?
A It wasn’t hard at all actually because I knew he was killing himself to make weight and I always said, even before I knew him, that if he moved up he was going to be a really hard guy to deal with.
He was killing himself and he wasn’t even on a strength and conditioning program. He was on a starvation program. This is his natural body right here and the sky is the limit for him. He’s the guy to fight Jon Jones.
How has Rumble enhanced his athleticism over the past two years?
A We do a bunch of agility work and a lot of balance and stability work. I’d say the balance and stability work were part of his gray areas. We also do a lot of explosive work along with some power lifts. I’m a big fan and advocate of Olympic lifts.
I train him like everybody else, but for a guy who was never on a proper strength and conditioning program and is then put on one, those are the kind of results you’re going to get. He’s always been a lot of fun to work with.
What has been the most impressive thing you’ve seen him do?
A His pylometric work. The way his feet move compared to other athletes or professional MMA fighters is incredible.
Has Anthony reached the peak of his fitness and conditioning yet?
A The Alexander Gustafsson fight he was pretty damn close. I use heart rate monitors throughout the camp and over the years I’ve become pretty dialed in at timing up a fighters conditioning. That week in Stockholm, Anthony was right there. We timed it perfectly, and he peaked perfectly. He didn’t get to show it, but his conditioning was there.
PUNCH POWER SUPER SIX
1 Stability Ball Dumbbell Press
Take a dumbbell in each hand and lay back on a Swiss ball with your feet flat on the floor. Extend your arms out in front of you, then slower lower. Pause before returning to the starting position.
2 Single arm press
Same position as previous exercise, but this time lower one arm at a time. Alternate.
3 Medicine ball throw
Extend your arms through your elbows as you release the ball as hard as you can.
4 Plyometric push-up
In a standard push-up position, evolve the exercise by exploding upwards until your hands leave the ground. If this isn’t taxing enough, try adding a clap once your hands are off the ground.
5 Med ball wood chop
With the ball in both hands over your shoulder, strike down and across the body.
6 Cross-over plyometric push-up
Start with one hand on a bosu ball. This time, as well as pushing up explosively, move laterally to move your other hand onto the bosu. Switch your movement from side to side.
...
