georgeTriple-threat 1/3 STRENGTH

GEORGES ST-PIERRE TRAINS AT THE CENTRE OF THIS LETHAL THREE-WAY VENN DIAGRAM
As one of the most dangerously successful athletes in the Ultimate Fighting Championship, Georges St-Pierre knows that to squeeze every shred of performance out of your body, you have to find a balance. You should be strong without being muscle-bound. You need cardio-vascular endurance to outlast any opponent, without ‘leaning out’ and sacrificing power. Finally, you must be agile and accurate. St-Pierre calls it ‘efficiency’.

“For my sport, being efficient is the priority,” says GSP. “Strength is good, but efficiency is vital.” Mixed marital arts (MMA) requires explosive power and that’s his goal. “I don’t train like a bodybuilder-it’s hard to build coordination and all-round strength doing that. Instead I look at Olympic athletes. Who are the most explosive? Weight lifters-their whole energy is based around a couple of seconds.” Join GSP in the middle of that venn diagram with just two sessions a week

YOUR ‘TRIPLE THREAT’ PROGRAMME
“Perform this total-body workout twice a week,” says Erik Owings, one of GSP’s strength and conditioning trainers. The workout is separated into three phases: strength, skill and stamina-so you can build all three equally, every time you train. “Using the directions, make sure you finish all the exercises in each phase before moving on to the next one,” says Owings. But be warned: you don’t have to be an ultimate fighter, but you do have to be determined…

“I do snatches and power-cleans for explosiveness. The clean is the most explosive movement there is. That explosion of power comes from the nervous system-you have to train it like a muscle to be able to explode to maximum power in a split-second.” In any physical challenge, and particularly in MMA, it is your ability to transfer your mental will into athletic force that makes a fighter a champion.dbc
The following three lifts will build functional strength through your posterior chain-the system of muscles from your foot, up through your legs and core and into your shoulder, arm and fist that make  a punch powerful. Do the exercises in the order shown, completing the prescribed number of sets of each exercise before moving on to the next. Rest 2 minutes between each set.

DUMB-BELL CLEAN {LOWER HALF OF A PUNCH}
(Legs, knees, hips, core)

Squat down then pull the weights up and ‘catch’ them at shoulder height as you stand up. Do 1 set of 5 reps, and 1 set of 3 reps.dbpp

DUMB-BELL PUSH PRESS {+ TOP HALF OF A PUNCH}
(Core, shoulders, arms)

Dip your knees, and then push up with your legs as you press the dumb-bells overhead. Lower the weights back to the start. Do 1 set of 5 reps, and 1 set of 3 reps.

DUMB-BELL CLEAN AND PRESS {= KNOCKOUT}
(Legs, knees, hips, core, shoulders, arms)

Hold a pair of dumb-bells below your knees. Pull them up and ‘catch’ them at shoulder height. Then press them overhead, keepingdbcap your knees slightly bent. Return to the starting position. Perform 3 sets of 3 reps.

TRIPLE-THREAT 2/3 SKILL

“Gymnastics is amazing for coordination and agility-three backflips one after the other will maintain explosive power, too, says GSP” Fortunately, you don’t need to flip out. This part of the circuit builds your agility and accuracy in total body movements, so you can perform complicated andpu precise movements with the strength you’ve built in phase one. St-Pierre has flexibility and core strength in equally large measures, thanks to training that doesn’t emphasise shifting weight, but rather how stable you are as you control your body.

Perform the exercises in succession as part two of your circuit, resting 30 to 60 seconds between each. Do 3 reps of every exercise, and complete a total of 3 circuits.

PULL-UP {BACK+SHOULDERS}
Hang from a chin-up bar, using an overhand grip slightly wider than your shoulders. Pull your chest up to the bar and squeeze your shoulder blades together. Pause, then lower your body to the start.

SWISS-BALL PUSH-UP {+CHEST+ARMS}
Assume a press-up position with your feet on a bench or step and your hands on a Swiss ball. Lower your body until your chest nearly touches the ball. Pause, and push back up to the starting position.sbpu

DUMB-BELL FRONT SQUATS {+QUADS+GLUTES}
Hold a pair of dumb-bells with your palms facing in, upper arms perpendicular to the floor, and one end of each dumb-bell resting on the meatiest part of your shoulder. Push your hips back and lower your body into a squat, then push back up to the start.

GET-UP {=TOTAL ATHLETIC CONTROL}
Lie with your right leg bent. Holding a dumb-bell, raise your right arm overhead. Roll onto your left side and straighten your left arm. Slide your left leg dbfsbehind your body and stand up. Do 3 reps on each side. Now, let’s boost your stamina…

Triple-threat 3/3 STAMINA

“ I don’t do stamina exercises, it all comes from sparring, says GSP what I will do, though, is get fresh or rested partners in each round. That’s enough.” Unless you have a set of training buddies, you need to push your limits by yourself. Intense full-body interval training will improve your cardiovascular fitness while burning fat to keep you lean-and that’s what this stamina exercise will help you achieve.gu

SQUAT-THRUST STAND {STRENGTH+COORDINATION X FATIGUE=ENDURANCE!}
With your feet hip-width apart. Lower your body until your palms rest on the floor about shoulder-width apart. Kick your legs backward to a press-up position. Perform a press-up, and then quickly reverse the movement and perform a jump as you stand up. Strength, skill and stamina? Now you’ve got it, make sure you use it responsibly.

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