Issue 122
December 2014
Blackzilians and brutal knockout wins have gone hand in hand in 2014, but where is all this power coming from? FO hit the weights room with the team’s S&C coach to see how he’s developing concussive striking strength
In professional sports nothing delights fans quite as much as a knockout. The sound of padded gloves or a hardened shin connecting with an unsuspecting opponent’s jaw, and the visual of their unconscious body crumpling towards the canvas, is the type of violence that creates champions and legacies. And it’s also why the Blackzilians team have captured the imagination of fans worldwide in 2014.
Despite a stumbling start when first formed, recently the Blackzilians have been taking names and cashing bonus checks, using brutal punching and kicking power to take opponents out.
The likes of Anthony Johnson, Vitor Belfort and Eddie Alvarez have all praised the efforts of the striking coaches at the team’s Boca Raton base, but veteran MMA strength and conditioning coach Jake Bonacci is also making sure their hands and feet are packed with crushing force.
Bonacci – who began his career heading up the S&C program at Xtreme Couture working with the likes of Randy Couture, Gray Maynard and current middleweight contender Belfort – arrived at Florida’s Jaco Hybrid Training Center in 2013 and hasn’t looked back, helping develop the physical qualities of all the Blackzilians.
One of the members who has directly benefitted from Bonacci’s power-producing workouts is surging UFC light heavyweight ‘Rumble’ Johnson. Already a hulking figure at welterweight, Bonacci saw his athletic potential and began to shape Johnson into the behemoth who is currently running riot in the 205lb division.
“I’ve been working with Anthony for a year-and-a-half, just after he fought Arlovski,” Bonacci tells FO. “Honestly, 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.
“The pure, natural, raw athleticism that he already had, 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.”
So what is Bonacci doing to help create a legion of power-punching predators? Below, FO shares the secret ingredients he uses to make sure when the Blackzilians land a punch, their opponent’s hit the deck quickly.
BLACKZILIANS POWER WORKOUT
Single-Arm Medicine Ball Throw
(10 reps x 3 sets)
HOW: As if you were throwing a jab, throw a small weighted ball towards a wall or partner. This will help you develop power
in your jab.
Incline Dumbbell Press
(15 reps x 3 sets)
HOW: Set your bench at a 15–30° angle. Place dumbbells on your thighs, with your palms facing each other. Raise the dumbbells to your sides with an overhand grip and your elbows at 90°. Push the dumbbells above your chest until they reach each other then lower them back to the starting position.
Stability Ball Dumbbell Press
(15 reps x 3 sets)
HOW: Stabilize your upper back on a Swiss ball with your legs at a 90° angle, feet on the floor. Lower your hips slightly so you’re working on your upper chest. Extend your arms and raise the dumbbells above your head as if you were doing a dumbbell press on an incline bench.
Medicine Ball Lateral Toss
(10 reps x 3 sets)
HOW: Stand close to a wall but instead of facing the wall stand at a 90° angle with a large medicine ball. Turn your chest away from the wall you’re aiming at and then twist your chest towards the wall and release the ball.
NOTE: This is a workout for your chest, don’t turn your legs while twisting.
Plyometric Push-up
(15 reps x 3 sets)
HOW: Get yourself into a push-up position, lower your chest to the floor and explode with your arms to drive the upper body up and high enough so your hands are no longer on the ground. You can make this exercise harder by adding claps or using a step-up board to land on.
Crossover Plyometric Push-up
(15 reps x 3 sets)
HOW: Get in a push-up position and place a step-up board on one side of you. Put one hand on the board and perform a push-up. While rising launch yourself to the other side of the board. The hand that was on the floor should now be on the board. Alternate hands every push-up.
Overhead Medicine Ball Slam
(10 reps x 3 sets)
HOW: Raise the med ball above your head and slam it onto the floor.
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