He may be a soft-spoken gentleman, but UFC heavyweight Cheick Kongo can turn the 'blood switch' on in an instant.

Join team Wolfslair and find out how the French predator has developed a body capable of mass destruction.

It's hard not to be in awe of the imposing frame of UFC heavyweight Cheick Kongo. Standing six-foot-four and shredded beyond any normal human being's physical capabilities, the gargantuan Frenchman truly is a sight to behold. At UFC 137, the huge, dark figure of Kongo (30-10-2) made his way out of the shadows and marched towards the Octagon to face off with Matt Mitrione. 

As the crowd looked on in sheer wonder, UFC color commentator Joe Rogan could not resist eulogizing his 234lb lean-and-mean muscularity. “If mixed martial arts was a 'who's got the scariest physique' contest, Cheick Kongo would be the undisputed champion of the world,” said Rogan. “He truly is built like a character from a comic book movie.”

And who could disagree? With pectoral muscles larger than dinner plates and an eight-pack that would put Mike 'The Situation' to shame, many say it's a paradox that Kongo could be so huge yet so lean, especially considering he admits to living off a diet of "pizza and McDonald's."

But, as he insists, it all comes down to years of hard training... in his bedroom as a child.

“This might make people very jealous or angry but I barely spend any time on my abs at all,” he bashfully reveals in his well-spoken Parisian accent. “From the age of eight I worked out my abs every day and every night for 10 years. The first step was to reach 100 sit-ups. Step by step I upgraded and I was continuing with the minutes until I was doing 1,000 crunches in five minutes!

"I was also doing push-ups and that's the reason I've got a good chest. When I got to 18 years old, I stopped. From then on I started eating chocolate and junk food and now I don't really spend any time on my abs at all, maybe two minutes,” he laughs.

It'd be easy to be jealous of Kongo's athletic ability if it wasn't for the thought of him as a poor pre-pubescent boy tucked away in his room, trying to break his sit-up PB every night.

Some would say he was strange, others maybe even a little mental, but it is evident that he encompassed, from a young age, the dedication of a champion. 

Ab crunches aside, it takes more than just fighting spirit to separate the elite from the contenders; fighters need to be naturally talented. “Fortunately for me I was genetically gifted,” he says softly.

“I've always had muscle. I was blessed. I thank God and my mother, they gave me everything I need. I just use it to the best of my ability and keep working on my training schedule to stay active, trying not to mess with things that could make me feel lazy or weak in the build-up to the fight.”

It quickly becomes clear that Kongo is a humble man.

He's almost reticent to talk further about his athletic prowess.

He is obviously gifted yet he refuses to brag or excessively prate over his skills as a warrior – he is a man of very few words. Though one thing does stir him: talk of the UFC heavyweight title.

“It is my dream to be a UFC champion. I want to be the first Frenchman in history to compete for the UFC heavyweight belt. It's been my goal for a very, very long time,” he says firmly. And after stepping up at UFC 137 and going toe-to-toe with the heavy handed former NFL defensive tackle Mitrione, Kongo was awarded the unanimous decision victory and was fired one step closer to fulfilling his ambition. 

It was just one in a series of victories that has drawn Kongo to the cusp of contender status. Just six months ago at UFC on Versus 4, he came face-to-face with fellow UFC kickboxing brass Pat Barry in a clash that promised brute force, blood and beatdowns, mixed with technical dexterity. The fight did not disappoint, with the fans awarded an all-out war. At just 2:13 of the first round, Barry launched a huge right hand, smashing Kongo to the ground. He swarmed on the Frenchman, firing a series of power blows to his head that caused Joe Rogan to scream: “It's over.” 

But Kongo refused to give up. Showing the heart of a champion, he regained his composure and stood to his feet, only to receive a second right-hand bomb that sent him straight back to the deck.

Surely Kongo was out this time? But the Wolfslair fighter again showed the tenacity and grit to regain his footing. 

As Barry stormed him for the third time, Kongo let loose with a reactionary right hook, then a fortune-reversing right uppercut that knocked Barry straight into unconsciousness.

It was one of the greatest comebacks the UFC had ever witnessed and became an instant contender for the 2011 World MMA Awards’ 'Knockout of the Year' and 'Comeback of the Year’ prizes.

Kongo was also awarded $50,000 dollars for 'Knockout of the Night' and to add to the extraordinary nature of the knockout, it was reported Barry eventually woke up to state to his cornerman: “Yo man, I killed him.” 

“It was pretty tough, you know?” stated Kongo in the aftermath.

“The good thing is I had a good chin.” As for the titanic blows he received prior to him knocking Barry out, he insisted he was still in the game. “I was disconnected…you know, like the lift I was just going down and then up… but when he hit me I said, ‘Wow! What’s happened?

I have to come back right away because I can’t let him be very confident in this position.’”

The fight showed everyone the 36-year-old deserved a righteous spot in the upper echelon of heavyweight contenders. Over the years, Kongo's evolution as a fighter is somewhat similar to his evolution in training mixed martial arts; both are constantly maturing. From the days as a small child doing ab crunches in his bedroom, to the intense workout regime he stoically immerses himself in today, Kongo has always been a firm believer in training hard.

So how does he craft such an athletically elite body?

“I usually come into camp 50% of my best shape. In terms of cardio, I do four hours of race cycling on Mondays, Wednesdays and Saturdays,” he reveals. “I also do a lot of running; around 30–40 minutes each day. When I run, I run for 30 minutes with a steady pace and after that I start to combine the sprint with fast bursts included and then alternate.”

Kongo is just one of a number of fighters who adopt interval training into their fight camp. Whether it be running or sprint cycling, experts have soon realized that exercising at a steady pace isn't as effective as alternating between a medium pace followed by fast short sprints. Research has found that it can burn up to three times more fat than exercising at a constant pace. 

“After that I take a good breakfast such as oatmeal and fruit.

I take two hours' rest to relax and recuperate then I start lifting weights.

It varies each day. Monday I start with the arms, shoulders and back. Tuesday I work out legs with squats, deadlifts and the press.

Then Wednesday I do my chest. I hate working my chest because I already have a huge chest. I also work out my shoulder for an hour. Thursday I do legs again. Friday I do the back, arms and shoulders and then the weekend is my cardio where I focus on speed, resistance and endurance.”

Known for having a superior gas tank, Kongo also reveals his secret weapons for going the distance. “For my cardio and explosivity, I do a lot of stair running when I'm back home in France. I'll do an hour and a half.” 

While admitting stair running is only for the hardcore as it is, as Kongo states, “really intense,” he attributes this form of exercise as a major player in his athleticism. Providing there's little rest in between the sprints, not only does long bouts of intense stair running improve a fighter's oxidative system for better cardio, but it also develops explosive power in the legs which effectively transfers to the cage when shooting for takedowns. 

“I also do a lot of sprints using a parachute to give me more resistance and endurance. Anyone who thinks I'm not going to be prepared is wrong. My endurance is great.”

Parachute sprints are increasingly popular in mixed martial artists' workout regimes. Performed by literally sprinting with a small parachute tied to you, they provide added air resistance.

This helps the fighter to improve both their speed and strength as their muscles are working hard to negate the extra resistance.

What's more, the legs' joints aren't put under as much stress as a fighter who is running in a weighted vest.

This sort of explosive power is a cornerstone for every successful mixed martial artist. It is not just effective for takedowns, but also punching power; something of which Kongo has in abundance.

“To be a hard striker, you need to be comfortable with your base, so you have to support everything,” states Kongo.

“This is why I use a range of training techniques to hit hard. It's not just your arms, but you need a good back, and legs for the stability and position.”

It's this all-round focus on his training that has made Kongo such a force in the UFC heavyweight division and has helped develop his menacing figure. Yet like the finest stone carvings of Greek gladiators, cracks appear over time.

Before his recent resurgence, Kongo's career had taken a turn for the worst. After an unsuccessful attempt against Cain Velasquez (in which he started out strong, knocking Velasquez down twice but was eventually outwrestled) followed by a disappointing loss against perennial heavyweight contender Frank Mir, Kongo was quickly fading into obscurity.

Blighted by injuries, Kongo ignored his physical afflictions and took the Velasquez fight on short notice out of determination to get a title shot. As his head trainer and friend Anthony McGann from the Wolfslair Academy (also interviewed here) stated, Kongo was “heartbroken” with the plague of injuries he had suffered over the years that he believes played a major part in his performance slump. It wasn't until after his draw with Travis Browne at UFC 120 that things would finally turn around.

After going to see a doctor, he discovered Kongo had a virus on his spine. Kongo was given a concoction of antibiotics and within a few days he was back to full health and ready to restart his campaign again for UFC gold.

“I've had all my ligaments from my right shoulder torn and cut. I've had broken bones and viruses,” he says. “You have to spend a lot of time with rehab and surgeries but I've had good doctors and physio around me who helped me get back in shape.

When the weather's s**tty, you gotta keep the sunshine in your head.

I think for some people, that means nothing, but I'm positive and good

things happen to positive people.”

It may have not been pure positivity alone that has since earned Kongo stunning comebacks, impressive victories and exceptional knockouts, but it certainly has played a key role.

After all, with the prospect of a heavyweight title shot finally knocking at his door, Kongo has every reason to be optimistic.

CARVING KONGO PART 1

Dave Jackson, Kongo's Muay Thai coach

Q: Is it true that above all else, Cheick's dream is to fight for the heavyweight title?

Jackson: “Yes, definitely. He's very single-minded about it. He's battled a lot of injuries along the way. He's always had this one goal. He's taken fights he probably shouldn't have taken when he's been injured purely because he's thought, 'If I win this fight it might put me one step closer.' He came from behind against Pat Barry. He's beat Mitrione. He's showing everyone he's back.”

Q: Cheick's known for being a gentleman but he's also a very vicious fighter. Do you think that's inherent in him?

A: “Cheick has always been able to just switch it on and turn into an absolute monster. People may not understand that sort of mentality but we don't understand how some people can work in an office everyday. That's just not something fighters could do. Different people do different things. What possesses a guy to climb up a mountain on a rope? What possesses a guy to drive a 180mph motorcycle? These guys enjoy this. They like it. It's a switch that goes on in their head. Some people call them violent. They're not violent. They don't go fighting in the street; they enjoy training and fighting in a professional arena. Yes, they have a mindset that says, 'I can lay a beating on someone and enjoy doing it,' but then they can maybe go and have a beer afterwards.

“Take his recent fight, I think Cheick built up Mitrione into something he wasn't. I think the first round, everyone was talking about Mitrione's athleticism and how hard he hit, yet Cheick was expecting it and it just didn't come. I think he possibly showed him too much respect. Then in the second round he started using his kicks and third round he went for it, switched it on and just took him down and dominated him.”

Q: Does Cheick work out everyday?

A: “One of the things about Cheick is that he always believes that if he's injured he can train his way through it. Regardless of whether he's training for a fight or if he's in between, he will go to the gym at least once or twice a day. Sometimes we have to reign him in but he doesn't over-train. If he gets an injury then he'll do some weights but he knows how to train.”

UP YOUR GAME

Want to boost your cardio and fry fat?

Don't plod along at a steady pace the next time you step on a treadmill. Instead, switch from a steady pace for one minute followed by a 30-second sprint.

Cheick Kongo accredits this form of interval training to his lean and powerful physique.

CARVING KONGO PART 2

Anthony McGann, Cheick's head coach and manager

Q: What's Cheick like outside of the Octagon?

McGann: “Cheick is one of the toughest human beings I've ever met. He has this very strange persona. He's arguably one of the sweetest, gentlest, nicest people and from a character point of view he's not one to talk bad about someone or defame anyone. He's a gentleman in the truest sense of the word. But he's also an animal. When he has fun he'll beat you up and hurt you. If it's from another person you'd take offense, but because he's such a nice guy and a gent, it's Cheick Kongo, it's okay, he's unique. From a fighter’s point of view, whatever we ask him to do he does. 'Hey Cheick, you're sparring 10 monsters,' 'Okay.' He doesn't ask who they are, how long he's going for, he just says okay. Everything he does, he does at 100%.”

Q: What is his greatest strength outside of fighting?

A: “First of all, if you look at the fundamentals, Cheick doesn't go chasing after women. He doesn't like to drink. He doesn't go out partying all the time. He doesn't smoke. He doesn't gamble. He has a lot of childlike qualities; he loves movies. He'll play games on his iPod all day long. He's like this child in this huge, powerful frame. Fighting's his life, and those fundamentals show in the ways he lives his life.”

Q: How hard working is Cheick?

A: “If we have him on the timetable as three workouts that day, I guarantee he'll do four. He'll go and do an extra weights session or he'll pull someone in and do something else. You look at him, and he's arguably got one of the best bodies in the UFC. And you get guys who are small-minded and they'll say, 'Oh yeah, people use steroids,' but Cheick is all natural. Anyone who's ever rolled or wrestled with him will tell you how freakishly strong he is. That's because Cheick will do weights every single day. The quality of his muscle is untold.” 

Q: How have you dealt with the injuries Cheick has suffered?

A: “We got a call for Cain Velasquez, stating the UFC needed a replacement with three weeks' notice. Normally I wouldn't even take it to the fighter, I'd just say no, but I knew it was Cheick's dream. He wants to be the first Frenchman to fight for the title. It's important to every fighter but for him it's an obsession.

As his manager and friend, for me not to pass that message onto him would have been unfair. He decided to take the fight. I think about a week in he screws his knee up and doesn't train for five days. He went in against Velasquez with virtually no training. Considering who else Velasquez went against, he's the only guy to go the distance with him and drop him a few times – and that was Cheick Kongo on a bad day. He was heartbroken. 

“Then there was the next fight against Buentello and he developed the back problem. In the changing rooms afterwards he was half dead. We literally scraped him up off the floor. He was so exhausted he developed flu that was close to pneumonia for the next couple of weeks because he'd used so much energy.

Then he suffered back problems against Travis Browne. We were having to get him out of bed each morning. Then we got a call from Joe Silva saying he's either in or he's out.

In the end we find a doctor who does a biopsy and he finds a virus on his spine. They concocted a mixture of antibiotics and it fixed him in days. 

“From a psychological point of view, he's 36, he was back-pedaling and then bang, 'Oh it's a virus, your spine's fixed.' Cheick wakes up one morning to a new world. He manages to fix his shoulder.

He went out against Pat Barry and it was the new him. Pat caught him and that tough human being we're talking about showed. You gotta kill him to stop him; Cain Velasquez knows that.

Cain couldn't stop him. Pat Barry caught him then hit him with this huge power he possesses and he cleans him out. He's beat Mitrione. He's a new man now. This guy now can get a title shot and that's what we're aiming for, nothing lower.” 

Up your game

Drilling jiu-jitsu is an essential aspect of any successful warrior's game.

It is better to drill a single move a 1,000 times and know it inside out than trying a new move every day and not letting it sink in.

Also, just as Kongo does with fellow UFC heavyweight Rob Broughton, try grappling with someone larger than you to put your strength and technique to the test.