Issue 066
September 2010
Welterweight contender Josh Koscheck fights with a blend of elite-level wrestling and powerful striking. These two key attributes have enabled him to climb the rankings and he has positioned himself as next in line for GSP’s title as a result. Get some of Kos’ moves with this handy guide
Penetration on the shot
Known for his explosive takedowns and near-unstoppable drive, Koscheck powers through his opponent’s defenses.
In the Gym
Leap frog is a great plyometric drill for warming up and training the qualities for a good shot. Start behind your training partner and leap in a splits over his back. As soon as you land, turn fast, level change low and shoot deep between his legs. Keeping good head position, pull yourself through and turn to repeat with the minimum number of movements possible.
In Action
When Koscheck takes a shot he drives it all the way through to the mat. After showing off his striking skills in recent fights, Koscheck showed he hasn’t lost the speed in his shot in his latest bout against Paul Daley
King of the mat
A master at shooting double and single leg takedowns, Koscheck’s leg attacks came from years of freestyle wrestling, but you can develop great balance and counter attacks with his wrestling game.
In the Gym
King of the mat is a game you can play with any number and any criteria for victory.It is a great game for single leg attacks, developing balance, a variety of finishes and for use as a conditioning tool.
Two players start on the mat while your partners wait to one side – one starts holding a single leg. Both fighters have to defend and counter attack for the takedown. If you get taken down, you’re off the mat. If you take every other player down without being taken down, you’re ‘king of the mat’.
In Action
Koscheck is well known for his relentless single leg takedowns. Take a look at Koscheck vs Jeff Joslin – Koscheck took Joslin down again and again for three rounds using a variety of finishes
The Barsagar finish
Being quick into your opponent’s hips and having great balance is one thing, but finishing the takedown is another. This finish, named after an Iranian wrestler, will help you score those all-important takedowns.
In the Gym
When drilling this finish, try to use a crash mat to prevent injury.
• Pick up a ‘head on the inside’ high single leg and allow your training partner to defend by placing their shin across the thigh, blocking the back leg finish
• Switch your head position to the outside, ducking under the arm
• Step your trail leg past the supporting leg
• Flare the back leg hard and lift for a high-amplitude finish.
In Action
Koscheck overcame GSP’s phenomenal takedown defence with this powerful single leg to double leg flare finish
Lifts and slams
Developing the strength to slam your opponents can be done in the weights room or on the mat. Try these partner drills for real manhandling strength.
In the Gym
The double leg stand up is a great way of complementing conventional Olympic lifts, teaching the body to deal with the uneven distribution of the irregular weight of the human body.
Start on your knees with your training partner in a double leg position. Extend your hips and straighten your back before attempting to stand. Step one leg forward and split squat your partner up. Return to the mat in reverse, placing the opposite leg down first. Repeat with the partner loaded over your other shoulder.
In Action
Take a look at Koscheck’s early pre-UFC fights against Luke Cummo and Cruz Chacon. Totally overpowering and outclassing them in wrestling skill, Kos subjected them to a series of high lifts and slams
Setting up the right hand
Training at the American Kickboxing Academy has meant that Koscheck has developed a strong striking game based around his meaty right hand.
In the Gym
Have your pad man throw jabs at you – bring the pad down with an open left hand and throw the right when you see the target.
In Action
Koscheck’s impressive KO of Yoshiyuki Yoshida was set up with his pawing jab to find the range and finished with the right hand. Similarly, Kos dealt with southpaw Frank Trigg by pawing down the lead hand to come over with the big right
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