Kettlebells For Sports Performance

Having returned from the 2010 World Martial Arts Games with gold medals in Submission Grappling, Sport Jiujitsu and Mixed Martial Arts, someone said to me that I’m an “evil marketing genius.”

The World Games wasn’t marketing. I could have lost. Or I could have won but looked like I was in terrible shape. Either outcome would have been a devastating disaster to my organization. Trust me, those thoughts tried to struggle their way to the surface of my mind each day of the 10 months that I prepared for the toughest fights of my life.

I put it all on the line at 40 years old, against fighters half my age and against those 100-lbs heavier than me. Thanks to my conditioning, my coaches, teachers, team and family, I now wear gold for my country.

It was a long, hard road to prepare for these fights. My job involves regular travel to train special units and federal agencies, but I couldn’t afford to be without some form of resistance training, even on the road. So I took my tools with me. I tagged my federal contractor ID on to my kettlebell so that TSA wouldn’t go crazy trying to figure out what this handled cannonball was, and I went wheels-up for the summer. Even on family vacation, I took a lightweight kettlebell to our island getaway because I needed to remain in peak shape for world games. That’s the great virtue of TACFIT Kettlebell Spetsnaz: it’s not the weight but the gradually increasing complexity of the movements that causes muscle to explode across your frame, and fat to be pulverized so ridiculously fast.

Even as a world-class athlete, I managed to use TACFIT Kettlebell Spetsnaz only 3-4X week and still keep crushing levels of fitness that would give me the time and energy for my job of training the best of the best.

I have to chuckle sometimes, because other kettlebell “experts” look at our training and say that our Commando-level techniques are too difficult for the average person. But in the same breath they claim that our Pre-Recruit level skills are too easy. They miss the true beauty of the system because they’re blinded by a one-dimensional perspective on resistance training. Martial artists have known for thousands of years that you build from simple to complex, from general to specific, from gross to fine. But it’s only in recent decades that advanced biomechanics has come to understand how to make that art into a science. Fortunately, my background with the founders of “biomechanical exercise” accelerated my ability to apply this to everyday people as well as to elite athletes and operators.

TACFIT Kettlebell Spetsnaz, with its four levels of “simple sophistication,” not only catapulted my fitness and physique goals when I was trapped on duty and on holiday with only one lone, raw tool, but it also takes advantage of the nature of the nervous system’s recovery cycle. I could train at level 3 one day, level 4 the next for a high intensity session, and then drop down to level 1 or 2 if I had not recovered from the prior workouts. I still got immense fitness benefits, but at the same time it allowed me to prevent the pains and injuries so many others complain about with strength training. TACFIT Kettlebell Spetsnaz even let me keep going within a session if I began to hit the fatigue wall: I just choked back to a simpler movement but finished the session with great technique — no junk reps.

Practice doesn’t make perfect. Only perfect practice makes perfect. And the incrementally graduated levels within this system allows me to always nurture perfection.

You see, I’ve been fighting world-class athletes for two decades, and have won internationally in 5 different sports. You may think that I’ve only been training harder as the years have clicked by, but actually, it’s about training more intelligently. That’s always been the TACFIT Way: the opposite of hardly smart — intelligently challenging. 20 years ago I couldn’t afford to train recklessly because of my childhood joint disease. But 20 years later, at age 40, I had to have a ridiculous, sickening level of thought going into my preparation so that I could step on the mat against the world’s best, despite my age and despite giving up 100-lbs, and still seize victory.

This is me in the finals throwing a goliath Canadian champion who weighed 289 staggering pounds and kicked like a freight train.

Because I took my obsessive level of research and refinement and created this plug-and-play, turn-key course to kettlebell domination, you only need to follow along and reap the massive benefits — even if you’re like me swimming upstream from the shallow end of the gene pool.

I put myself in harm’s way because I’m a true believer, and because you deserve proof.

For those of you who are already TACFIT Commandos, you’ll see all of our movements encoded in my fights. Yes, we gain that burly shrink-wrapped commando physique, but more importantly, the pain-free high performance machine we were born to drive…

Me at World Games Weigh-ins. 186.5lbs (cutting it close!)

And finally, me in my moment of truth…

FIND OUT MORE about TACFIT Kettlebell Spetsnaz by CLICKING HERE

{ 38 comments… read them below or add one }

Christoffer Marxen October 2, 2010 at 12:02 pm

You’re an inspiration, Thanks :)

Greetings from Denmark
Working Hard :)


Torsten Nielsen October 3, 2010 at 8:58 am

Hej Christoffer

Hvor i Danmark er du fra, og hvad træner du?


Christoffer Marxen October 3, 2010 at 10:45 am

Hej Torsten

Jeg har trænet WT i 4 år, men det er et par år siden nu. Nu klatrer og roer jeg meget. Har dog overvejet at starte på noget igen, ved dog bare ikke helt hvad endnu :). Jeg er fra kbh.
Hvad træner du og hvor i landet?


Mike October 2, 2010 at 12:28 pm

“Age and treachery over youth and skill”! Good job and thanks for the great video’s!


Michael Stewart October 2, 2010 at 12:31 pm

YA!!! Thats what I am talking about. Your one of the best coach and tacfit has changed my life.
Mike 49Yrs old


Duff October 2, 2010 at 12:32 pm

Well done, coach. What an inspiring video!


Al October 2, 2010 at 12:35 pm

1:40-1:55 Niice


johnny October 2, 2010 at 12:49 pm

Sir, you are a TRUE warrior! you practise what you preach.An inspiration to all of us commando’s.Well done, time for some me time, you deserve it!


Steve O October 2, 2010 at 12:50 pm

Looks like one hell of an experience.


Alex Katsanos October 2, 2010 at 12:54 pm

The man walks his talk..inspirational…multiple styles…what endurance..awesome coach Sonnon!


Kevin Dougherty October 2, 2010 at 12:56 pm

Great fighting Scott. A great mix of grappling and pugilism. Your defenses against strikes were of the quality (coming from my Korean martial arts sparring knowledge) to lessen energy consumption.
From previous conversation with you regarding my military background and the fact that I was assigned to a department (Germany, 1978) that studied and analyzed Spetsnaz capabilities againt NATO forces and infrastructure. we noticed that the Spetsnaz units (which were many) were doing things training-wise and physical fitness-wise that our own SpecOp units were not doing. Especially, in the amount of hours they spent in martial arts skills. So, here we are at TacfitCommando rewarding ourselves with the training and knowledge you gained in your pioneering journey to Russia.


chris October 2, 2010 at 1:18 pm

The fight video didn’t actually come up for me. Any ideas why, or another way to access?


Herman October 2, 2010 at 1:21 pm

Nicely done, you are defintely a role model.


Mark October 2, 2010 at 1:47 pm

Congradulations Scott… Job well done. Loved the way you focused in on the leg when your opponets were still looking on top. Reminded me of a pit bull once it gets hold of something it does not belong to anyone else. Your opponents lost many fights when you claimed their legs as your property and prize.


nick buckfield October 2, 2010 at 1:48 pm

you are such an inspiration to life, sport and us who believe in your methods and vision!!!!! i spent 20 yrs of my life pushing physical barriers to achieve my goals and dreams at an olympic level in track and field!worked with some great trainers but none have come close to your unique ways and training methodologies!!! I came across your name from my sons sifu in kung fu and have followed you since!!!
Congratulations on your success in vegas and tactfit well deserve scott” INJOY”


Phil October 2, 2010 at 1:59 pm

Awesome man. I’m gojuryu so I liked the way you made them pay for those silly flappy high kicks.
How that big guy got in the medals I don’t know. I’m 66 now and can move quicker than him.
Really well done mate. Real achievement.


Davy October 2, 2010 at 2:12 pm

I was impressed before I saw you in action. Now I’m really impressed.
Congratulations on your wins and the tenacity you showed in the fights!

My wife and I have been doing the Tacfit regularly ever since we got it and look forward to it every time. Best workouts we’ve enjoyed with anyone!
Nice to know we are working with the best trainer, best coach and best world class fighter!
Kudos to you Coach Sonnon!


Aaron Verive October 2, 2010 at 2:20 pm

Coach, you are truly an elite athlete! Thanks for the work you put into what you do, it doesn’t go un-used and you know that probably better than anyone else. Congratulations again on the outstanding achievement.


Jim Smith October 2, 2010 at 2:21 pm

I just want to say as usual I am impressed. I really want to say I continue to learn things from you every time I see a video clip of you in any kind of action. You are definitely the man. Keep training smarter & getting tougher.


Nicholas October 2, 2010 at 4:04 pm

My life is in the battle field of change.From my many years of training to my years of confusion and unmotivation I knew I had to start with the body and the mind would soon follow to form focus and balance.I first tried the gym again,but it did not do for me now what it did for me in the past-I felt a void.I stumbled on to TACFIT through a random email on fitness.I was curious and began reading.Weeks went by, the battle raged on but I couldent delete the email,finally at wits end I knew a decision had to be made-for me by me about the future of my self.I had just enough money to purchase the the delux TACFIT package and I began the journey to mind,body,spirit balance.This programs workouts have been the toughest workouts I have ever been a part of,with the greatest rewards.I am no longer training to be a champion athlete I now train for the art of truely living life as I once knew it-happy,driven,motivated,and unafraid.For this I say thank you from the bottom of my heart.My battle of change is far from over but with TACFIT in my life I now have a direction and I know victory will be mine.Again,I say thank you.


Chris October 2, 2010 at 4:34 pm

I have to echo those comments! Great job. Definitely inspirational. Keep up the unique work.
Chris Mo
age 38 (and just getting back into martial arts!)


Jason October 2, 2010 at 4:46 pm

Wow. Have to say that is amazing. Dedication, hard work, right mental attitude, smart training plan and just the will to win will get one all the way. Scott showed people he can talk the talk and walk the walk. Great coaches lead way by demonstrating their talents to inspire everyone around them and he surley has done that !


Wolf October 2, 2010 at 5:19 pm

Hi Scott,

You are a great marketing genius. I am sure many people are jealous of your success. I suggest, just accept it as a compliment. Congratulations to your athletic achievements. We are same age and I am an enthusiastic TACFIT practitioner. Your range of skills and functional movements are extremely motivating especially when you hit the 40′s. Also, TACFIT gives me the perfect frame to avoid over training while gaining optimal benefits. Furthermore, I am using TACFIT in the 3rd month while I am travelling around Australia. I never missed a single session because it is so super effective and fun. Firstly, I used at on the beach in order to condition myself for surfing and beach volleyball. The sandy beaches of Australia are the perfect playground for TACFIT including your ground engagement moves. Now, I am crewing on a yacht and when we anchor I can t wait to swim to shore for my TACFIT session. Sometimes, I practice on the foredeck and all I need is a yoga mat. Even some of the younger crew join me and I teach them the first level of TACFIT. I hope that they will soon experience the benefits and get motivated to keep going on their own.


Reinaldo Novoa Jr. October 2, 2010 at 5:24 pm

CONGRATS AGAIN SCOTT!!! Well inspire the “seasoned” athletes :)


Ronnie T October 2, 2010 at 5:40 pm

Congrats Scott…..All your physical and mental training definitely paid off at the Games…..
Look forward to your KB program……


Darren Skelton October 2, 2010 at 5:43 pm

Well Congratulations Scott,

Well done mate, good to see that training smart (correct form) not harder is the best way to go. You are an insperation to lots of people around the WORLD so keep up the great work.

40 is the new 20.

Hope to see you in Australia soon.


Darren Skelton


Tiana October 2, 2010 at 6:07 pm

Thank you! You’re more of an inspiration to me than I currently have the words to express. One of these days the words will come, but until then I say from my heart: Namaste’, truly.


Osvaldo October 2, 2010 at 7:19 pm

Congratulations Scott,well done.You are amazing and an example to all of us.Keep up the good work


Ronn Franco October 2, 2010 at 8:06 pm

Thank you for Tacfit and your great inspiration . Iam 53 and on my third month of training. Thanks again for showing the best way to train. Sincerely Ronn Franco


Eva October 2, 2010 at 8:35 pm

Congratulations, Scott!


Tom October 2, 2010 at 10:58 pm

Well done coach! You’re a true champion among champions. Age is just a number.
Another individual who comes to mind whom takes on other fighters stronger and much younger
and still remains to keep his edge is Randy “the natural” Couture. I think you guys are in a class of your own.
Truly legendary…the best of the best!


Jon Pratlett October 3, 2010 at 1:38 am

Congratulations Scott. You definitely “Walk your talk!” I look forward
to seeing you again when your are Sydney sometime.

Best Wishes



Attila October 3, 2010 at 4:54 am


It’s great to see burst-recover-burst put into action. :) Great video.

You are a true genius. Your programs, your coaching, your work is the proof of this. And these medals just reinforce that proof, making it even more solid, if possible. Congratulations on your performance, your winnings! You are an example and real, life-changing inspiration.



Paul October 3, 2010 at 6:50 am

Congratulations on your wins, the great fight video & your ability to always keep me amazed with the CST lifelong benefits you keep portraying. Keep lighting the way for us mere mortals to follow, ’cause I’ll always be tagging along to see where it will lead next. Fantastic…


Earl C. Black October 3, 2010 at 8:44 am

Nice work from the broken up video. For some reason my Comp. wasn’t working when I viewed this one. It kept pausing every two seconds. I managed to watch it though. Great job. Being Disabled I need to get the heck away from any confrontation, or it has to end quickly. Last year after I had sixteen inches of my intestines removed, the wound got infected so I ended up with a hole the size of a baseball where my bellybutton was, taking six months to close up. A year later I have been looking for ways to get back some of the mussels that I lost. I couldn’t even curl 25lbs. with my left hand more than ten times in one workout. Things are getting better for a 54 year old guy that has been through the five years of being homeless 96-2001, Degenerative Bones, Osteo-Arthritus and a missing C-5 with 4 and 5 only half there in my neck. So, as you can see I can use all the advice that you have. Thanks, Earl


mike October 3, 2010 at 11:46 am

congrats coach! once again, the proof is plain as day, your stuff works. thanks for the inspiration.


Raul October 4, 2010 at 12:19 pm

Congrats Coach! you are proving us that this really works, so now I have a question; I have been training for 3 months now with the TacFit Commando program and I’m really interested on be prepared for the TacFit Certification, but in the TacFit webpage you guys recommend the Official Kettlebell Foundation program. So I was wondering witch one should I buy in order to be ready for my certification?
Hope to hear from you soon.
And Keep Training!!!


admin October 4, 2010 at 12:32 pm

The KB Foundation will have you prepared with the “foundation” basics. But if you’re ready to dive in to fully prepare, then SPETSKB is what you’ll need. We haven’t updated the primary certification site yet, because we haven’t released SPETSKB yet. We will as soon as it does.
See you at the certification school.
Who Dares Wins,
Scott Sonnon


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