Issue 065
August 2010
Hyper athletic and thrilling to watch, former national-level wrestler Jon Jones is a light heavyweight phenomenon known for his daring techniques and crowd-pleasing style. Creativity is the key to fighting like Jon Jones. In today’s climate of educated, well-schooled fighters, original and unexpected techniques can make the difference between winners and losers.
Suplex
One of Jones’ biggest assets is his wrestling ability, forged through years of training in the Greco-Roman style (which focuses exclusively on upper body attacks). His high-amplitude suplexes are a staple Greco-Roman technique all wrestlers must learn.
In the Gym
Developing the necessary strength and flexibility to execute the suplex is critical before attempting the throw. This is done via back-arching drills.
1. Back arch with a wall
Against a wall or a cage, reach your hands back over your head. Pressing against the wall, walk your hands down to warm up your back and increase your range of motion. The athlete should be able to complete this move for reps before ever attempting a suplex with a dummy or live partner.
2. Back arch with a partner
Holding both of your partner’s hands, pop your hips as you jump one leg between the supporting person’s legs (the other outside). Push your hips upwards and arch your back (your partner will stop you from dropping on your head). Pull yourself back to standing position without allowing your hips to drop then spin back to back without letting go of the grip. Load your partner on to your back and flip them over the top – they will then start the sequence over again.
In Action
Jon Jones executed impressive throws against Stephan Bonnar and Andre Gusmao. He waited for Bonnar to push his weight into him before throwing from double overhooks. Similarly, he lowered his level and stepped back to load Bonnar onto his hips before executing the belly-to-back variation.
Elbows
Jones’ elbows are equally as effective on the mat as on the feet – just ask Brandon Vera, who nursed a fractured orbital socket after Jones introduced his elbow to Vera’s face.
In the Gym
With your pad man on his back, mimic hand fighting to position yourself correctly and throw your elbows over the top for maximum leverage. Experiment with the angles – think about hitting different targets at different angles.
In Action
Even though Jon Jones’ elbows against Matt Hamill led him to a DQ defeat, the destructive potential of his elbows was obvious. The aforementioned TKO of Vera shows what he can do when he plays within the rules.
Scissor knee
Jones took his inspiration for flying knee attacks from movies such as Ong-Bak, and the light heavyweight can replicate the attack with great precision in the Octagon.
In the Gym
Gaining amplitude and distance is the key to a good jumping knee. Develop the explosive power and hip flexibility with split squats and lunges, the height with box jumps and the distance with long jumps; then practice the scissor knee on the pads. Start by jumping off your back leg, falling short of the target, then throw the lead knee while still in the air.
In Action
Jon Jones took apart Andre Gusmao with an impressive array of spinning back kicks, straight punches and a very impressive flying knee.
Spinning techniques
Fast and unorthodox, spinning techniques can catch an opponent off-guard, but must be drilled to perfection in the gym before being unleashed in the cage.
In the Gym
Have your pad man hold one pad at head height. Knee tap him – he will then step back as though avoiding a single leg shot. Spin (looking back over your shoulder to acquire the target) and whip your backfist over to catch the pad.
Have a pad man throw light kicks at you as you throw your combinations. When you catch his kick, hold the foot and either throw straights down the pipe or spin for the elbow, depending on how he holds the pad.
In Action
Catching a kick to the body set up Jones’ spectacular spinning elbow knockdown of Stephan Bonnar.
