Issue 076
June 2011
The former UFC champion is known for his high tempo, aggresive striking and dominant ground game. Here's how you can emulate 'The Muscle Shark'...
Boxing and wrestling
Sherk is an expert at setting up his takedowns with crisp, fast hand combinations. One of his favorite combinations is the left hook, overhand right, left uppercut, followed up with a double-leg. Sherk throws his hands tight and from close range.
In the Gym
Take a look at Sherk's well documented training on YouTube. He works hand mitts with takedowns extensively with trainer Greg Nelson. Try the left hook, overhand right, left uppercut, then experiment with your own combinations to put your opponents on the back-foot before shooting in.
In Action
Check out Sherk's outstanding battle with Tyson Griffin. Sean repeatedly threw this hand combination with great success.
Passing the guard
Sherk capitalizes on the powerful takedowns he lands by improving his position rather than laying and praying in the guard.
In the Gym
Work on this classic half-guard pass, hooking the instep to free your leg and pass directly to the mount just like 'The Muscle Shark.'
In Action
When Sherk faced Hermes Franca at UFC 73 it looked as though he was the champion Brazilian jiu-jitsu black belt thanks to his seamless passing skills.
Dirty boxing
As a shorter fighter, Sherk is often confronted by taller opponents attacking his collar. Developing good dirty boxing can turn this situation to your advantage, disrupting their ability to move and knee.
In the Gym
During sparring allow your partners to put you in a plum clinch or collar ties and fire off punches in bunches before they are able to push you around.
In Action
In his bouts with Nick Diaz (UFC 59) and BJ Penn (UFC 84), Sherk effectively broke the clinches with fast hand combinations every time they touched his collar.
Caveman training
Sherk's training at the API training center gained much attention thanks to the UFC's All Access TV series. Many Sherk workouts are actually available on API's YouTube channel, documenting the randomized protocols Sherk uses to achieve his incredible physical condition.
In the Gym
Many of Sherk's Caveman Training routines require some specialist equipment but getting hold of a tractor tire and some battling ropes will be well worthwhile, allowing you to experiment and design your own Sherk-inspired workouts.
In Action
Sherk's unerring physical intensity has been demonstrated countless times, notably in his five-round title fights against Kenny Florian (UFC 64) and Franca (UFC 73).
...
