Issue 061
April 2010
The mysterious Russian, Fedor Emelianenko, is considered not just one of the top heavyweights in the world, but one of the pound-for-pound greatest fighters of all time. The former Pride heavyweight champion is widely regarded as one of the most intriguing fighters in terms of style and ability. His combination of powerful punching and strong grappling is only half the equation – possibly his greatest asset is his unbreakable will.
THE POKER FACE
Fedor’s impenetrable Russian glare is as much a part of what makes him intimidating as is his knockout power.
In the gym
When you spar with your teammates, it’s common to give them a nod or touch gloves courteously after a good shot lands. Many fighters give a smile when they get tagged. This behavior (like everything else you do in sparring) is habit forming, so if you don’t want to give anything away in the fight, don’t give anything away while you spar. Save the feedback for after training.
In action
In every single one of Fedor’s fights, he maintains an impassive visage that betrays none of his intentions or his emotional state. After the stare down, Fedor walks back to his corner then, pausing to look back, shoots his opponent a glance – a strong psychological tactic.
OLD-SCHOOL STRENGTH TRAINING
Fedor trains using traditional Russian equipment in basic surroundings. His goal is not a sculpted bodybuilder physique, but the ability to be both strong and fast.
In the gym
Old-school training is back in fashion; every personal trainer out there is going back to using traditional training methods, but it’s the intensity of your work that makes it count. Bring bad intentions to your strength training, to prepare your body to throw Fedor-style knockout punches and hit powerful, lightning-fast takedowns.
- Sledgehammer swings: Bring the hammer directly overhead in a broad arc. As you step forward, switch from a wedge stance to a square stance to generate the maximum possible force.
- Kettlebells: Pressing the kettlebell relates directly to punching power, not just in the muscles used, but in the breathing you should employ also. When you exhale, engage your core by hissing like the air being squeezed out from a beach ball.
- The chin-up: Don’t cheat the range of motion. Hang with your arms extended and make sure your chin clears the bar.
In action
Fedor backs up his skill with extraordinary speed, power and endurance. Go back and look at his classic bouts against Minotauro from Pride 25 and Shockwave 2004: Fedor was relentless over 15 minutes of action.
GROUND 'N' POUND
Fedor’s ability to recruit his whole body behind his punches when ground ‘n' pounding sets him aside from his peers.
In the gym
Placing a Swiss ball against a floor bag is a good way to simulate the resistance you’ll get from your opponents when they are in the guard or the turtle position. Compensating for the movement of the ball will force you to employ your hips and legs instead of simply arm-punching.
In action
Fedor’s Pride bouts against Minotauro showcased exactly how ground ‘n' pound can neutralize jiu-jitsu from the guard position. Fedor swung huge punches without leaving himself in danger of being caught in a submission, thanks to his ability to maintain his posture while using his hips to power his punches.
POWER PUNCHING
As an undersized heavyweight, Fedor uses his speed to his advantage, often leaping in from the outside with devastating punches.
In the gym
Stand just out of range of your pad man and have him spontaneously hold up a straight or hook. Drive off your lead leg and leap in with the punch, landing your bodyweight behind the shot. See from how far out you can deliver the shot.
In action
Take a look at the punch that put down Brett Rogers, or how he closed the distance against Cro Cop. Fedor’s fast stride can be used to deliver knockout punches or to work in to a clinch.
