Strength & Conditioning Rotuine of an MMA Legend (Analysis)

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Georges St-Pierre is an MMA legend and one of the all-time greats. 26-2 with all losses avenged in convincing fashion, a four-time world champion across four weight classes at a time of tough competition. In 2013, GSP retired at the top, setting records for the most wins in championship fights and the second-longest title reign in UFC history at 2,204 days, with nine straight defenses.
He made a comeback in 2017, where he defeated Michael Bisping by submission, winning the middleweight title and becoming one of only four UFC fighters to win championships in different weight classes. What made GSP stand out so much from the rest of the competition? Of course, he had the basic prerequisites of elite competition, such as work ethic, athleticism, and fight IQ.
Additionally, he was the poster boy of a well-rounded fighter. He could wrestle like a wrestler, box like a boxer, kick like a karate competitor, and grapple like a black belt. He could do all of it. In my view, he was probably the first MMA fighter who lived up to the term ‘’well-rounded.’’
There is one department where he stood out tremendously from the rest of the competition. And that was his ability to seek out the right expertise. Combine this with the fact that he has an extremely curious and coachable personality, and athletes like those become like sponges, just soaking up knowledge and guidance. Always reading, always studying, and always asking questions. It is a form of philosophical approach to training that is very rare.
To improve his wrestling, he worked with Olympic medalist wrestlers and coaches; to improve his boxing, he worked with legendary trainers like Freddy Roach and Howard Grant. For his BJJ, he worked with John Danaher, Bruno Fernandes, and Renzo Gracie. And all of those attributes were further harmonized by his head coach in MMA, Firas Zahabi.
And this mentality of seeking out the best and coachability was not only exclusive to the skill aspect of MMA; he was equally curious and well-rounded in the strength and conditioning aspects as well.
In this video, we will go through some of his methods.

[@PowerTraining]

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[@xUSMC1775x]

Well tony should have known better...griffins ain't a MMA coach

[@erikowings6729]

Having been Georges friend for almost 20 years now, I can attest that he always had a very unique ability to not only create very impressive levels of power, but also use that power repeatedly over time. He had a unique attribute most would say doesn't exist in theory which is power endurance. Certainly his power would decrease over time but relative to his opponent's decrease he would maintain the edge. He was never impressive in his exercise performance such as weights lifted compared to advanced men his size, but his overall athleticism in regards to movement, timing, distance, speed, and power is still in my opinion unparalleled in modern mma. He had the perfect blend of speed, power, and endurance

[@footba11fan41ife]

Have you ever grappled with him? I’m curious about his strength and how he was able to dominate even people they thought had a legit chance to dethrone him because of their wrestling pedigree. I’ve heard stories of GSPs strength over the years. The stories made me add gymnastics to my workouts. As a former college football player who’s walked around at 220lbs I wish I could just grapple with him one time so I could compare strength difference from a football player to the strength of a world class grappler/fighter.

[@ayushkatariya7]

Also trained with: Greg Jackson: Jon Jones's Coach Trevor Wittman: Justin Gaethje's Coach Some world class kickboxing coaches in Thailand and France GSP basically learnt from everyone, Danaher was guiding him all along

[@velinivanov607]

In my opinion GSP is the GOAT

[@velinivanov607]

@aridsohan8570 Well I'm from Europa slavick to be more specific and yes i love wrestling

[@Tay2Cheap]

⁠@aridsohan8570what is it in other places of the world? I could see sambo/wrestling, Muay Thai, or sanda being more of a factor in other places.

[@rashy_za]

Your opinion is facts

[@mandingincito]

Estamos de acuerdo

[@darksaintxvi6914]

😂

[@kaiitzelberger9397]

Wow! What a world class analysis!!! Thank you soooo much!

[@ignacioguzman1128]

Great video. Changed my whole perspective on S&C

[@wesleywong2144]

Thank you so much! This means a lot. I personally really love this series where you break other people's s&c, such as volkanovski, atur, and khabib. Thank you

[@DickDickerson01]

It's impossible to dislike GSP.

[@BOXinremedy]

bro your information got me really quick and explosive and now i can feel that DAWG in me.

[@philipfontaine8964]

Good information!

[@Jac0b69]

This is awesome, thanks dude

[@redgemini9851]

Well done on getting all these clips! Well written and edited too.

[@ov02002]

This is such a good video. Lot of information. Multiple views necessary

[@colinmcgee6145]

Great Video, Thank you Sir.

[@Demane69]

Flat out truth about max lifting training. It takes considerable time to train your nervous system for it, and also for recovery. Now that I've retired from sports, I've turned to a more strongman style training to gain mass and strength. I can now easily hold 10-15lbs more mass vs my sports days, which is merely for the enjoyment and finally filling out my tall frame. It would be entirely detrimental to my movement and speed for sports however, but a great focus for the retired athlete. Mass building is easier due to less frequency of training and I enjoy it more, and it helps maintain natural hormone levels for quality of life.

[@kurtchristain-playzyt3283]

Satisfying Knowledge I Receive 🎉 More Knowledge Brother and God Bless 🌟

[@Svart8]

Great video.

[@pietropieragnoli1346]

Fantastic video

[@palawanczech]

Great video! Thank you for it, strated with Muay Thai coupe of months ago after about 15 years of weight lifting so now I am trying to do what you saying in the video

[@e.smiles450]

If your aerobic base is not big enough your high intensity interval endurance will not increase to its optimal level. The bigger you work your aerobic base the the bigger your interval endurance can become.

[@behrad9712]

Very nice Analysis well done... 👌🙏

[@himez123]

Thank you for this. Willl refer to this video much more in the future. Ive done a lot of semi long distance running but ive noticed with sprints it seems my overall running has improved fast and drastically.

[@SublineYT]

Great video. GSP was an athletic freak on top of being extremely skilled, in my opinion the greatest MMA fighter of all time.

[@isaiahdorvil1959]

I would not say freak more hard work and time

[@cryptic4379]

wealth of knowledge

[@palestinenotisrael3088]

Firas Zahabi had the most impact in GSP that man is the best coach in the world

[@hansmemling2311]

I love zahabi! Bought some of his courses.

[@Frexican54]

1:40 He also trained muay thai/kickboxing with muay thai legend John Wayne Parr.

[@grindordie3336]

This could literally be a pay to watch. Very good stuff and thank you.

[@adukill]

Awesome.

[@miguelnavarrohdez5489]

Respect for this PROFESSIONAL fighter. Goat.

[@livingeveryday777]

GSP! GSP! GSP! Go Canada 🇨🇦

[@harshvardhansharma463]

Thank you brother ❤

[@Djiddoo]

never been this early for a vid with this many subs

[@derrickmartinez9838]

Cool! I am retunring to BJJ in a couple of months I wanted to add some supplemental training during my days off after being almost a year off.

[@albertmccready478]

a legend and a gentleman

[@wesleywong2144]

Could you do a video on Russian sports science. I am interested in the 1x20 system and why people do not utilize it more? Thank you.

[@rajendranadarajan8931]

For me skill wise, my top 3 are Jon Jones, Anderson Silva and GSP. But career wise I put GSP right at the top because during his reign he fought guys who were in their prime. JJ fought a lot of guys at the tail end of their careers. And Anderson fought a lot of guys that absolutely have no business standing in the ring with him 🤣

[@philippculture489]

Plus both JJ and Anderson Silva got caught for steroids. GSP was advocating his whole career for testing and before the Hendrix fight even offered to pay for the testing. To me it's GSP and Mighty Mouse. These two represent everything that Martial Arts are about.

[@juanmacias6854]

Fantastic video , instantly subscribe d 😂

[@AAAntagonistMMA]

In credible content

[@myriamdahmen8500]

Another interesting bonus of cross training is its ability to break plateaus. Plateaus are inevitable when you just train one thing, but if you go to a new sport you may find all sorts of easy gains and skill acquisitions available.

[@Percules15]

Wrestling, gymnastics and boxing is the best base for mma

[@MrCBTman]

I wonder how common gymnastics training is in MMA now? It makes so much sense.

[@copeenthuisiast5453]

​@@MrCBTman not common at all

[@MrCBTman]

@@copeenthuisiast5453 Interesting. Maybe it should be?

[@copeenthuisiast5453]

@@MrCBTman It should, I agree

[@brendonoreilly9593]

Yeah but remember that Muhammad Ali was a total beast in training . His brother states that Muhammad owned a large forest and would spend countless hours chopping down trees and that he 'lived on the heavy bag'.

[@enguerranmangenot5808]

The GOAT 👊👊

[@channel-nv9xc]

Interesting analysis. I notice that while you do draw a distinction between the various anaerobic systems, you lump aerobic into one. I haven't seen you draw a distinction between things like aerobic power, aerobic capacity and aerobic endurance. Is that because you believe that HIIT training covers all of them? I know there are other combat sports S&C trainers who insist that you have to use different techniques to address the different aerobic energy systems, including things like LISS cardio as distinct from HIIT training. For example, Heatrick believes steady state can help a fighter lower their heart rate faster in between rounds and also lower their resting heart rate, whereas HIIT training is good at increasing VO2 max. Both are needed to maximize full aerobic performance. What are your thoughts on this?

[@jasermarquez1787]

Can you do demetrious johnson next?

[@bryanfrombuffalo7685]

My fave all natty mma fighter

[@damianzda4036]

I would love to watch something about how Dagestani train

[@everett-4536]

The goat

[@riderboys8635]

Can someone help me with this question? Is it easier to regain lost conditioning??

[@tebonete]

Conors movement coach early on was thought of as new in MMA but the goat gsp was doing gymnastics prior years before giving alot of the same benefits

[@F-Tier_Physique]

Somone shouldve sent this to David Goggins before he spent Tonys entire camp having him traing practically only cardio and mental toughness...

[@seanoreilly9950]

3:53 crazy

[@gabrielgreff5911]

Legend GSP

[@stevethea5250]

WHAT HAPPENS WHEN YOU GET YOUR STATS TREE JUST RIGHT === GSP

[@sukhmandhatt8291]

He was basically running conjugate

[@reece417]

How do you feel about combat sports athletes doing isometrics, do you think it helps ?

[@Apuryo]

isometrics are one way to exercise the tendons. the two best ways to get the tendons to workout is isometrics and plyometrics. horse stance and box jumps for example which would work for the legs.

[@Apuryo]

i must also add the negatives of exercises. for example the nordic curl superset with regular hamcurl

[@darksaintxvi6914]

😂

[@superlyger]

Antonio Inoki’s training appears tougher.

[@nothuman-pz3dl]

The only argument I’d say for long distance cardio is the shin conditioning and mental benefits

[@joneh9483]

60 seconds of high intensity work does not get the full benefits of a 60 minute low intensity workout. The two needs there own attention

[@CamDempsey-lq1nr]

GSP was never weak even in his early days, but there's always been a lot of junk exercises & outdated or misinforming training routines out there MMA fighters can be susceptible to,as a sport that already amalgamates disciplines in combat sports we have a habit of trying every other method of strength & conditioning too in order to get better & have an edge over the competition.

[@boob7381]

11:47

[@Bluemann023]

didn’t gsp say he doesn’t lift much? all u really need is gymnastics

[@brunooF1]

I feel like I should have some money deducted from my bank account after watching this. Thank you so much!

[@Maximusadfectare]

Hi, great video but at minute 13 you espouse the benefits of high intensity intervals and devalue the huge importance of aerobic work. This isn’t good advice because BOTH are critical to any athlete’s COMPLETE cardio development. We are ALL powered by our mitochondria located in our cells. Low intensity aerobic training in “zone 2” is critical for proliferating more mitochondria and for building new capillaries that carry more blood and oxygen into muscles because of increased aerobic demand. The effect is that by training this way, the athlete increases their mitochondria and thus develops a bigger engine, they are able to use oxygen more economically, which increases endurance. If humans had a tachometer, this would translate into raising their redline from 5000 rpm to 7000 rpm; a massive improvement because before aerobic training they would “feel the burn” at 5,000 rpm, but now with more mitochondria and capillaries that improved aerobic efficiency and capacity, they are cruising comfortably at 5,000rpm. Now add Vo2max high intensity anaerobic training and what this does is literally raise the tachometer’s overall rev limit. If the engine’s previous limit was 9,000 rpm, now it is 10,000 AND thanks to aerobic training the redline only starts at 7,000 rpm. In other words, aerobic training proliferates the number of your mitochondria that produce energy, and anaerobic training increases the power output of each mitochondrial engine; BOTH types of training are KEY. Zone 2 “easy” training should consist of 75% of the total amount of cardio training, with the remaining 25% to be anaerobic. So if you’re running 3 days a week, run 2 days in zone 2, and run 1 in zone 4. Now when you’re fighting and it’s round three, your opponent is winded and huffing and puffing, dropping his hands and losing speed, while you with the improved engine are as fresh as round one and the fighting just got a whole lot less technical and easier. Mayweather vs MacGregor is a great example of the benefits of a complete cardio training strategy; Mayweather knew it and milked it. ✌🏼

[@Canvas58027]

4:05 champion before 8+ pull ups cuz of skill

[@rajvirsingh6698]

I think it’s GSP, making a video on himself 😂

[@hansmemling2311]

The guy in the video has a Scandinavian accent while GSP has a French Canadian accent.

[@liosmani9353]

Not sure why your using rich Franklin's as a "bad example" and tying to laugh at him?? He was a middle weight champ in the golden era with multiple title defence and also went lhw...so obviously he must of been doing something correct..not sure what the point was of trying to name him

[@tebonete]

Jones physical attributes over his skills

[@grindordie3336]

@15:36 power endurance and anaerobic endurance cannot be synonyms. Anaerobic systems are usually NOT powerful.

[@alanr482]

Didn’t help against captain america

[@bushidofreakz]

Pls do one of McGregor 😂

[@michaellopez2070]

Gyno era GSP.

[@naturalgains4229]

Believe it or not, he would have gotten the same results or better for power if he just did basic free weight or machine exercises and got stronger and bigger on those exercises. No need for special gimmicks, unilateral work, or “functional” training.

[@jacobharris954]

No, he would not. Those physical activity are used by actual atheltes

[@naturalgains4229]

@@jacobharris954yeah they’re used by them but completely unnecessary. Just like long distance running is for boxing. If you want a stronger heart pick the most effective way to train it with the safest tools in as little time as possible. Basically hop on a cardio machine that’s easy on your knee joints, do HIT cardio raise your heart rate up and do slow cardio then back to HIT cardio. Your breaks are lower intensity forms of cardio and this shouldn’t take you more than 20 minutes to reach a maximum heart rate and strengthen the heart. This should also only be done twice a week or at most 3 times a week but no more than that to let your heart recover and adapt since it’s also a muscle. All GSP had to do was train his MMA skills and strength train with basics to see the same results he had or maybe even better. When you get stronger muscles you become more explosive, you’re able to contract your muscles harder than you could previously. He could have easily strengthened his core and muscles used for MMA with machines or simple free weight exercises, performed slowly with control but taken to a high intensity like getting close to failure or going to failure, once a week. None of this fast jerky unsafe movement that barely engages the muscles they’re trying to strengthen.

[@Demane69]

lol sure buddy. Why do functional movements for a sport requiring functional movement? Feel free to show your rankings that back up your claims.

[@naturalgains4229]

@@Demane69 functional movements don’t exist. You can either get a muscle stronger or weaker, you can’t make muscles more “functional” by switching the exercise to something that has you balancing or moving faster. If I were to do leg press to failure my legs would be just as functional as doing a hard set of barbell squats. Like I said, athletes would be far better off just training their skill for their sport, and then adding strength training to it. Why do the bigger fighters have more power behind their punches? Because they have bigger stronger muscles than the lighter fighters.

[@majin8734]

@@naturalgains4229that actually makes a lot of sense. I got a question, say you want to work on your muscles as an mma fighter, should you never train for hypertrophy and focus on strength training were you would do for example 3 sets of back squats for 5 reps

[@masterofalltrades_]

how to mix strength training and martial arts