Feel the Rush with GSP’s Training

Product Description

Ultimate Fighting Championship (UFC) welterweight title-holder Georges St. Pierre is the epitome of the modern mixed martial artist: great striking, great grappling, and a dominant champion. St. Pierre, also known as GSP, is considered by many not only the most complete fighter in the world, but also the most complete athlete in the world today. In terms of technique, GSP has no glaring weaknesses. And combined with phenomenal athleticism that shows strength, speed and stamina, St. Pierre has been an unstoppable force.

St. Pierre has struck intimidation in the entire welterweight division, and is considered one of the best pound-for-pound fighters in the world today, if not the best. The French-Canadian native of Montreal has won the Athlete of the Year in his home country for 4 straight years, from 2008 to 2011. Chances are that 2012 might still be his to keep. He has won 9 straight fights, and defended the title 7 times, against all comers in one of the deepest divisions in MMA, in terms of talent.

Arguably the most complete fighter to ever compete in the Octagon, GSP has trained in such high level disciplines as Kyokushin Karate (Black Belt) and Brazilian Jiu-Jitsu (black belt under BJJ royalty Renzo Gracie). He also trains boxing under top trainer Freddie Roach, Muay Thai with world-class instructor Phil Nurse, and also rolls with the Canadian Olympic Wrestling team, among other disciplines. Outside his disciplines, St. Pierre works out to make sure his athletic functions are continuously developed.

Not all people are as athletically gifted as St. Pierre, nor can they afford to train multiple disciplines at the same period. We do not work as mixed martial artists. But one thing that we can do, aside from enrolling in Karate or Boxing classes, to get a body like GSP, is to get his weight training routine.

During the fight, he concentrates more on technique and dedicates his time in sparring. Off-season, he is one of the few fighters who keep themselves in impeccable condition despite having a few months off. He trains 3 days on and 1 day off, regardless of the day in the calendar week. In other words, continue the program where you previously left off.

His workout program consists of a high intensity circuit training, wherein he does all exercises continuously for one set, with 90 second rests in between sets, and repeat the whole set 3 times.

Day 1: Legs

• 12 Deadlifts (warm-up)
• 5 Deadlifts
• 5 Stiff-legged Deadlifts
• 5 Cleans
• 5 Front Squats (plus 1 Shoulder Press at the last rep)
• 5 Squats
• 5 Good Mornings
• Failure reps on bodyweight squats
• Failure reps on bodyweight calves
• 90 seconds rest, repeat for 2 more

Day 2: Upper Body – Pull

• 10-12 High Pulls (warm-up)
• 5 High Pulls
• Failure reps on Reverse Pull-ups
• Failure reps on Medicine Ball Slams
• Failure reps on TRX Inverted Lateral Rows
• 5-12 One Arm Dumbbell Row
• Failure reps on Bicep Curls
• Failure reps on Barbell Twists
• Failure reps on Stir the Pot
• Failure reps on Leg Raises
• 90 seconds rest, repeat for 2 more

Day 3: Upper Body – Push

• 10-12 Standing Shoulder Press (warm-up)
• 5-8 Standing Shoulder Press
• 1 drop set Dumbbell Chest Press
• Failure reps on Side Lateral Raise
• Failure reps on Tricep Extension
• 90 seconds rest, repeat for 2 more

Day 4: Recovery Day

MMA Nutrition Tips

When it comes to nutrition, nobody loses weight more efficiently than professional fighters. Part of their training is to cut weight efficiently. Meaning, they lose weight by not starving themselves, but to eat the right food that would make muscle leaner and cut as much body fat. GSP is one of the best weight cutters in the world. He normally walks around 190 pounds, and in 6 weeks, can cut to 170 without dehydrating himself or depriving his body of necessary nutrients to keep him functionally strong, agile, and well-conditioned.

They eat right without forcing themselves. That is the big key in losing weight. For the others who try to cut weight, fighters who are not used to a certain diet may affect their conditioning during fight time, since they have exposed themselves to a new set foods during the period to lose weight. In the process, they force themselves to feed something that they are not accustomed to may also affect the quantity of their meals. Champions like GSP successfully cuts 20 pounds in a short span, because he eats the right food every time, the adjustments are just on the frequency of his meals each day. His diet to cut weight keeps him full every time, and keeps him stronger.

Georges enjoys his meal, whether it’s on or off-peak. He doesn’t have a schedule for his foods, as long as he takes the right ones. He takes carbohydrates and sodium as his source of energy, before workout and training. After training, he makes sure to eat more green vegetables, fruits, and food rich in protein for the rest of the day. His diet sounds simple, because he keeps it simple. If you can pick up the right types of foods during your grocery shopping, you don’t have to worry about cutting the amount of food on your plate, since it will either starve yourself to death, or would make your metabolism slower.

Always Move Forward!

People like Georges St. Pierre didn’t get to the top overnight. He struggled by working his way out of poverty, and now managed to be one of the most successful fighters in MMA history. As he puts it, nobody can handle the rhythm like he does. Dedication and focus leads to consistency and efficiency. He can make it look simple and easy by enjoying what he does, and so can you. When you follow his workout routine, be sure to challenge yourself by finishing what he has able to do. On the eating part, keep it all natural, and the road to lose the fat will be smooth and straight.