Issue 086
March 2012
Chael Sonnen's high-paced, high-powered fighting style relies on him coming into every fight with perfect conditioning. The hard working ethic of American wrestling is represented by no one better than the Ohio native
Roll away from the kick catch
IN THE GYM
Practice forward and backward rolls during warm-ups, going from stance to stance with the minimum of movements to develop efficiency and improve spatial orientation.
In Action
Sonnen showed no fear trading kicks with Anderson Silva – perhaps the greatest kicker in MMA. When Anderson saw and grabbed Sonnen's low kick, Sonnen creatively used his wrestling skills to spin, roll away, and rest facing his opponent.
Blast double-Leg
Sonnen keeps it simple and does it well. For simplicity and efficiency in wrestling, you just can't beat the ‘blast', or 'power’ double.
IN THE GYM
During sparring, wait for your opponent to kick, and as it lands, level change and drive the man to the mat by knee tapping the back leg as you shoot in.
In Action
Where others have been baffled by Anderson Silva's movement and fakes, Sonnen paid no heed, and charged him to the mat, driving right down the center. Anderson kicked Sonnen to the rear leg, and paid the price.
CONDITIONING – iN THE GYM
Take a look at the UFC Connected show, with Sonnen training together with Yushin Okami. Sonnen's coach devised a workout consisting of tire flips, tire drags and bear crawls, with resistance from behind and a coach blocking and striking with a kick shield from various angles. Note: Sonnen's workout took place outdoors, and on an incline. Far tougher than ours, staged inside the gym.
In Action
Sonnen fell foul of Paulo Filho's armbar at WEC 31, but avenged his loss at WEC 36, ground 'n' pounding his way to a unanimous decision win, outworking a tired Filho.
Ground 'n' Pound
Not known as a submission finisher or knockout artist, Sonnen is the classic 'grinder'. Once he gets his man down he beats on him non-stop until the final bell. From inside the guard, when the opponent is trying to hold your posture down, there is no better punch combination than the classic: body, body, head.
IN THE GYM
Translate this combo onto the ground bag – ideally an angled UFC ground bag as seen here. If not, a punch bag will suffice, but be sure to duct tape over the zips and cut off the metal D-rings. For extra leverage, get some hip in by lifting up the power leg, and dropping the knee, so it touches down at the same moment as the punch.
In Action
Sonnen TKO'd Tim Credeur in the first at BodogFight, in 2006, with some classic ground 'n' pound following a takedown straight to the guard.
