Josh Koscheck's GSP-beating workout?

Josh Koschek interview and workout - UFC 124 | Men's Fitness UK

Josh Koscheck shows you a workout that might help him beat GSP at UFC 124 and talks about Paul Daley, being a heel and reality TV.

What did you learn from being a coach on the 12th series of The Ultimate Fighter (TUF)?
It was fun mainly because I didn't put too much pressure on myself to win it, and because I learned a lot from the guys I had on my team. When you agree to do a reality TV show you have the potential to look good or bad and you have to accept that. If you can't, you shouldn't sign up for it.
 
If UFC president Dana White asked you if Paul Daley [who was kicked out of the UFC for throwing a post-fight punch at Koscheck after their UFC 113 bout] should get another chance in the UFC, what would you say to him?
I'd say bring him back. Everyone deserves a second chance.
 
When Dan Hardy was the No.1 welterweight contender you called him out. Was that because you just saw him as a stepping stone or because you genuinely wanted to beat him up?
I wasn't that I hated him, I just knew it would get people talking and might set me up for a title shot.
 
The good-natured Josh Koschek on Twitter is a very different beast to the heel on TUF. How much of a role does the UFC take in creating a character for you play?
The UFC doesn't play any role in how I present myself but that's not to say you know me after watching TUF or promotional material for a fight. It's a cliche but you shouldn't judge a book until you've read it – until you've met me, you don't know me.
 
Last time you fought Georges St-Pierre [at UFC 74] he outwrestled you. Do you expect him to try more of the same this time?
After he got knocked out by Matt Serra [at UFC 69], he was wary of standing with people and turned more to wrestling. If you look at all his fights since Serra, he normaly takes people down and stays on top of them. But it makes sense because he's got the kind of wrestling and a sense of timing that work very well for MMA. I'm a completely different fighter now – every part of my game has evolved so no matter what he does, he's going to be facing a much better Josh Koscheck this time.
 
Do you think your ribbing of him during TUF 12 has given you the psychological edge going into this fight?
In part the ribbing was to make him think about me more, to try to get him to dislike me so he wouldn't be fighting with a cool head, but it was mainly about making the show more interesting.
 
At 33, you're one of the older guys in the division. If you won, would you be tempted to retire at the top or would you want to stick around and defend your title?
I haven't made enough money yet so I'll stick around for a bit. Not a long time but I've got three fights on my UFC contract. I don't look past the next guy I'm fighting though – I'm a day-to-day man.

Josh Koscheck's MMA kettlebell conditioning circuit
Whether or not you follow MMA, you’ve seen the athletes and know they are ripped, strong, and extremely durable. If you follow this workout, you can get just as strong and lean, all you need is a single kettlebell and a bit of grit.

How to do it
Do as many reps of the first move as you can in 25 seconds, then take five seconds to rest and go to the next exercise. Repeat this until you've done all the moves in the circuit. It should take about five minutes — the length of an MMA fight round.
 
When you first do this workout, rest as needed between circuits but shorten your rest periods as you improve. Beginners, do only one circuit initially, then add a round every week until you can do five (the number of rounds in a UFC title fight). Perform the workout one to two times per week. You can do a heavier-weight workout on the days in between.

You'll find the moves on the right. If you want more UFC workouts, subscribe to the magazine. We'll give you five issues for £5.

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