GSP Workout MMA Fighter Conditioning (George St Pierre)

[@tfbphoenix9837]

Everything is done as a superset. 3 series of 10 reps per exercise done one after another. No breaks in between exercises. 1-2 min break after each series. DB=dumbell BB=barbell. First sequence for chest and back: bench press, pushups with 1 leg alternating on swiss ball, incline DB flys, BB bent over rows. Second sequence for legs: BB box squats, DB lunges 6 steps forward 6 steps backward, 1 leg glute bridge roll-ins on swiss ball 10 each leg, bodyweight jumping squats. Third sequence for core: GHD circles, crunching twists, 1 arm rows 10 reps each arm, crunches on swiss ball. Fourth sequence for shoulder, trap, tricep, bicep, forearm: Seated DB shoulder press, high pull and press, BB curls, skullcrushers.

[@kathrynrain]

I love MMA training it's so natural and functional!! gets ur endurance high and cardio at the same time, so efficient and satisfying, definitely get a whole-body workout with circuit training and the endorphin rush. thank you GSP!

[@GmoHotshot]

This was the first workout routine I started doing in my weight training, it helped alot..

[@AhKillez]

gsp is a true down to earth guy. very humble as well.

[@sdprsavu]

Thank you for this fantastic video

[@BionicKris]

Excellent all-around fitness video. Like that he makes sure to main the correct form throughout the set.

[@kathrynrain]

I love this guy, he's awesome! love his straightforward way of explaining, the honesty that you get from his expressions, etc, he seems so sweet! i love RUSHFIT it's my favorite workout program :)

[@thetrueamericansheild4704]

GSP has something that most fighters don't, and that is passions. he takes his time when he's in the cage, and people seem to think it's "boring" but if being boring helps you win, than i'm with it.

[@taylordout93]

god i love this man

[@siddharth84s]

this guy seems to be a genuinely nice guy

[@jayaregomez]

GSP's such a badass.

[@DINOBRAV69]

I really love this workout. I've been doing a similar routine which has really cranked up my metabolism. I can slank of on my eating a little bit and still lose two pounds a week.

[@gitssacrules]

This guy is a legend.

[@marshkid1]

Ahhh I love this video!

[@RandomsInCheese]

I love the core exercises.

[@Pandabearflyer]

u can really see how his english has gotten better in the newer videos

[@metalmessenger]

true, I did mma for 7 yrs, been through a knee surgery, dislocated wrist, fractured ribs, nose etc...and I never intended to fight. My knee recovery, 5 months before going back to training.

[@loganlogenlogin]

What a beast!

[@papi23333]

Great vid. Thanks for uploading. Definaley will help me

[@alphakeez]

im french and im proud of him because he represent the quebec, you should stop laughing of the accent and see the talent he got.. hes working hard for speaking in english for all of you so be respectful

[@bmkemp03]

@MrPuertorico114 its from boxing wraps, when u have them on and u sweat the material of the wraps leave a black color.

[@hentajus]

Wow...really good, healthy, modern workout.

[@nascarmatt07]

Diaz is going to rock his world.

[@adelsana]

i love gsp

[@andreashartono8940]

Inspiring workout..

[@buffmedic01]

@giannitodaro By not going all the way down he puts emphasis on his pectoral + frontal delts... if he goes deeper he is no longer using them but his back and other delts... you also risk the chance of shoulder injury. Personally I roll up a hand towel and let the bar touch the weight on my chest. It keeps a good range of motion and reduces injury while isolating the muscles I am trying to work with a flat bench (ie pec major, triceps and front delts).

[@superelmajico]

the most important is not the weight for a fight but being quick, training with light wieghts are a part of the program to avoid slowing the punchs and kiks, of course another part of training is with heavier weight to keep the amount of muscle; but when it s time to cut down the body wieght, he does the best program without compromising the velocity of his skills; )

[@firthjacob28]

Its good to see he can still "finish" workouts

[@XMetalChefX]

You know....GSP Gets it. Its not about being able to move a building with a punch, its about SMART TRAINING. Muscular endurance, cardio, flexibility, agility, explosiveness. This is a refreshing take on MMA weight training. Now granted, im sure Overeem does 3 times this weight with the same reps but still.

[@wikiwikiwias000]

@JoelsDrums that incorporates shoulders more, since after 90 degrees you begin to feel thestretch in your back and shoulders

[@shookmuscu7313]

great...

[@bakyd2k]

Hey, This is great , this is a good video , I like it very much

[@LCETKEPK239]

@JoelsDrums Lowering the bar all the way down to your chest while bench pressing incorporates your shoulders more. If you want to isolate your chest while benching, you should only go down far enough where your arms make a 90 degree angle.

[@TheDecaystar]

that's actually a pretty good approach :)

[@wakko380]

ty.

[@jdundas91]

actually @abcd827 im not only certified in personal training but im also an mma fighter, it all depends what you want if you want a complete chest workout you should only go 90 degrees when benching but if you want to integrate your deltoids into the workout you go all the way down to touch your chest it all just depends on what workout you wanna have there are several versions of bench

[@nikasisva]

than you!

[@silenttblazerr2325]

Georges st-pierre is my biggest hero, HES the only reason i workout (:

[@Mr95candyman]

@lukeandadam dude it totally agree with you it douse my head in where people are always trying to argue!!! but what you got to remember is that gsp admitted in a intevue that he only lifts weights to make himself look and feel good he concentrates allot more on the mental side of mma than the physical. and thats why his training now is soo different to everyone else

[@Mr95candyman]

@lukeandadam yeah true ive been training mma for about 4 months now and i can just appreciate all the fighters soo much more for what they do. and to be honest he may not be very exciteing but hes the one holding the belt so it oviously works for him what i find amazing is ho in the same ultimete insider intervuew he openly admits that he hates taking damage in fights, what a thing to say when your next opoinent would be studdying your evrey move

[@budearta]

if you train alone you could benchpress dumbells that way u could push to the max and not worry about getting hurt

[@alphakennybody63]

TEAM GSP ALL THE WAY!

[@omarbernal2408]

most of these workouts I have been doing for a long time. only thing I'm doing difrent is motion and increasing the weight a little more.

[@budearta]

no because if its to heavy for u all you have to do is drop the dumbells, thewhole point is to push to the max without worrying about not being strong enough and the weights comming down on you

[@kev206708]

cleans

[@lukeandadam]

@Mr95candyman yeh i've never seen that interview but it sounds about right, no one can say the way he chooses to train is wrong cause of course his record speaks for itself. He is all round a great technical fighter although i do agree with Dan Hardy when he says that GSP focuses on keeping the belt when he fights rather than putting on a show which is why he isn't the best fighter to watch for the general public. But people who do mma can appreciate how dam good he really is

[@ediot6969]

I train all muscles each session. I start with 20 minutes cardio then move to squats 5 sets super set with deadlifts. Then do power cleans super set with barbell rows into military press super set with bench press. All exercises 5 sets 5 reps. Heavy weight. 40 sec. Rest. Great for strength and heart.

[@heat4yoass]

@simplelife008 Well what do you expect. He's Canadian and French.

[@TheTruthPreachers]

damn gsp! ya must of had them hand wraps on for a long time....yo hands blacker than me!

[@Motoruven]

He might be a weltereheight, but damn he's strong!

[@tdooling13]

@CptFalconFTW yes

[@leanbodylifestyle]

@Delken - This isn't all that he does obviously.

[@TheGuy1810]

He forgot to mention that you shouldn't workout alone

[@Rambl147]

@mauzerrs I think he forgot to mention he does it for 2hrs straight. So I've read in a book. This is older too.

[@llncm]

he trains smart

[@XMetalChefX]

@johnsmith234543 I am as well. Its just good to see a video like this its really insightful on how you weight train for MMA. You;d be surprised tho, ALOT of people focus only on lateral movement of weights. I am by no means deemed GSP a pioneer of this concept, just its nice to see a workout vid that isn't an intense sweat soaked montage.

[@MrJager100]

Hey George, the proper form is your feet on the ground with that bench press. Feet, pushing into the ground while your back is slightly arched.

[@coffeexfx801]

For the guys discussing, it's also what you train, will it be a benefit to your purpose?? Weather its to get or for a fight

[@Melchizedek19]

You have to do all the exercice the same day or different days work out...

[@The021589cjr]

MMA training applies training principles that have been established for many many years ;)

[@weewouclaps]

he should make the bar touc his chest instead of stopping halfway(for the bench)

[@goldmine1995]

he's my favorite athlete ever:)) love his attidude..his determination he has the perfect attidude thats why hes so succsesfull... he says low charge lmao theres like 70 kg on there lol :')

[@themmafanful]

He lifts very light charges

[@abcd827]

@JoelsDrums There's a difference between training your chest and working on your bench press. There's absolutely no need to go all of the way to your chest, as long as you don't brag to your friends that it's what you bench.

[@sferri2]

@RedHo0d definitely has a mustache

[@CarlosStephenPR]

The best conditioning exercises are bodyweight exercises

[@milleniumbass]

how many times should you repeat each circuit, and do you do them all in one session or do one circuit a day??

[@goldmine1995]

@1pezze i wasnt sure if it was in pounds or kg but i could make out 45... no doubt u will get people saying its low, but most people couldnt bench 90 for 10/12 reps like he just done lol

[@josephwhitey]

this is an awesome workout but the music is just a little bit funny

[@RedSheap]

GSP isnt training to move really heavy objects slowly. He's training to be explosive. No disrespect to your craft its all about the results you want to achieve.

[@Johnny87Au]

Fittest UFC fighter imo!

[@JokerMr13]

Toning training weight is 40 to 60 percent of your body weight with repetitions of 10-15 in sets of 3-5. Which is what he's doing here.

[@mikek2005]

How much do those dumbbells weight at 2:37? Looks like 10 or 15 pounds

[@Sterling2g11]

@Delken half way thru the video he says he's not going full speed due to the fact he's by himself also about your reflexes and all that other stuff you keep whining about, do you actually go to the weightroom to work on your reflexes -__- or do you go out and do cardio drills and bodyweight drills

[@outputformat]

@CptFalconFTW you need speed and explosive power in mma. that is critical. but also stregnth, flexibility and everything else etc... you can life weights for strength but it is not really advised to train for mass building unless that's your natrual body type. i suggest training for you own body type and throwing in bodyweight exercises. By varying it up and keeping an open mind (a healthy mind) you can achieve great strength and incredible skills not just in mma but in other areas of ur life.

[@SHAH333N]

I have a question, have you heard of this method called the MegaMax Muscle Maker? (go search google). My father says it helps people get ripped fast.

[@sebaale91]

@heat4yoass I don't know where you find a MMA fighter "ready to fight" in 6 months but i studied Judo for 15 year and kick boxing for 5 and i didn't fight yet.

[@josephwhitey]

come on someone say something about the music

[@Poppin023]

@fragrantfart omfg your username is amazing

[@demonizedperception]

song lyrics: " fuck fuck fuck "

[@sovietninja3]

fighters train for power, and GSP weighs about 190 before cutting by the way. weight lifting isnt the only way to measure strength

[@Motoruven]

Hard to imagine when you look at him but when he isn't cutting, his about 190 lbs/86 kgs

[@Kikin111976]

I would say that the ones calling him a pussy would last three to five rounds with St. Pierre, but just because he would do it to give them 15 to 25 minutes of pure pain...

[@lsszmeja1]

@uh0wat i was being sarcastic he said it a couple of times

[@LegendaryGSP]

btw nice shoes

[@seuser13football]

I love you all

[@TheDecaystar]

when it comes to weights, there should be a greater focus on pure strength gains like relative strength (5 reps) and max strength (1 rep) a long with conditioning and combat focused skill training. He does that, but the weight here is so light, that he would be better off with conditioning. Do the strength work! Look up Ross Enamait for good info on this!

[@lukeandadam]

@coopsta321 i do train mma but in no way did i say i was anywhere near as good as this guy, and as you may have noticed i did also say that he would probably train harder if he weren't being filmed and having to explain everything he was doing, don't see why everyone on youtube has to turn everything into an argument

[@johnsmith234543]

@XMetalChefX not only GSP gets it. I'm certain every MMA fighter is aware of this...

[@phobos54]

im shocked at how light of weights he uses. I really was expecting more the weight he uses even for circuit training is so low...

[@1bullneck1]

does he prefer training alone, i didnt recognize his opinion about that

[@drunkNbored9]

@goldmine1995 its 45lbs. plates and hes using a 45lb bar. in all 135. nothing wrong with light weights & lots of reps.

[@mastermultitasker]

Make my art stronger to pump my blood

[@HeySpecimen]

no, this is untrue. Dumbells go up in weight just like the straight bar does, to push your maximum weight in dumbells you would still need a spot

[@Mr95candyman]

@lukeandadam hahaha yeah tell him flower arranging is better for him!!!

[@JanKyjonka]

kontrafakt- mulano stylos remix?! (music)

[@weewouclaps]

@buffmedic01 If you go all the way down you work your pecs and front delts and abit of triceps ( depends how close you take the bar) dont you need to do the full range of motion? instead of stopping halfway is easier and is kind of cheating.

[@JoeyMaselino]

@sldklr Core strength.

[@amirpalashi]

Hi, have you heard of this method called the Fat Blast Lifestyle? (look for it on google). My sister says it helps people get thinner. What do you think?

[@zeek5354]

WHERE YOU AT GEORGE