Georges St-Pierre MMA Abs Workout

by Mike

in Athlete Workouts, Celebrity Workouts, Exercises, Featured, Workout Routines

UFC Georges St-Pierre workout for strong abs

This past weekend at UFC 111, Georges St-Pierre successfully defended his Welterweight UFC title against Dan Hardy.  There was little doubt about GSP’s chances as he cruised to a lopsided unanimous decision (50-43, 50-44, 50-45). Throughout the UFC match, GSP imposed his will on Hardy. This was no doubt in part to the rigorous training and meticulous dieting habits of Georges St-Pierre.

According to Jonathan Chaimberg, who is Georges St-Pierre’s strength and conditioning coach, GSP’s workout usually begin with a foam roller, followed by an active and dynamic warmup. After this, GSP does some plyometrics, Olympic lifting, and then finally does his strength work.  Specifically, his workout routine consists of sets of 4: a push, a pull, a knee and hip dominant movement, and a rotation.

In addition, it’s Georges St-Pierre’s core conditioning that sets him above the rest. Based on Muay Thai, the following workout set out in Men’s Fitness will get you on your way to building UFC abs like Georges St-Pierre.

1 Thai Plank

Sets: 3 Reps: 5-10 (each side)

Get into pushup position and then bend your elbows so your forearms are fl at on the floor (A). Rotate your body to the right, raising your right arm and right leg off the floor and bringing them together so your elbow and knee touch. Brace your core hard and hold for three seconds (B). Repeat on the opposite side. If that’s too difficult, perform the exercise on your knees.

2 Thai Crucifix

Sets: 3 Reps: 5-10 (each side)

Get into pushup position and then rotate to your right side, raising your right hand straight overhead (A). From there, raise your right knee and move your arm so that your knee and elbow touch while you’re bracing (B). Hold for three seconds and then repeat on the opposite side. If that’s too difficult, perform the exercise on your knees.

3 Thai Crunch

Sets: 4 Reps: 10 (each side)

Lie on your back with your knees up and hands behind your head, as you would for a normal crunch. Draw your belly button in and crunch off the floor and to your right, touching your right elbow to your right thigh (A). Hold for three seconds, and then lower your upper back to the fl oor. Crunch your left elbow to your left thigh and hold (B).

4 Elbow to Knee

Sets: 5 Reps: 10 (each side)

Stand with your right palm against a wall and the left arm extended overhead, with the left leg raised off the floor (A). Raise the left knee up and lower the left arm until they meet and hold for three seconds (B). Complete all reps on that side, and then repeat on the opposite side. If you can, do the exercise without a hand on the wall.

5 Gut Shredder

Sets: 5 Reps: 10-15

Stand near a wall that you can use to reach out and steady yourself if you need to. Get into a fighting stance with arms reaching in front of you, as if you were grabbing an opponent by the back of the head (A). Slowly draw your arms in and across your chest as you drive your back knee forward, as if you were landing a knee strike to your opponent’s head (B). Hold for three seconds. Complete all reps on that side and then switch sides and repeat.

6 Gorilla Swing 1

Sets: 1 Reps: Swing for three minutes

Hold a light dumbbell in each hand and stand in an athletic stance. Keeping your arm straight but not locked, swing one dumbbell up to shoulder level (A). As you let it swing back down, swing the other up (B). Get into a rhythm and keep your abs braced so your torso is motionless. Have a timer set or watch a clock and continue for three minutes. Afterward, go on immediately to the next exercise without rest.

7 Gorilla Swing 2

Sets: 1 Reps: Swing for three minutes

Hold one light dumbbell with both hands, and stand as you did for the fi rst gorilla swing. Swing the dumbbell to one side with arms straight, but keep your head and torso facing forward (A). Swing the weight to the other side (B). Continue for three minutes, and then go immediately to the next exercise without rest.

8 Gorilla Swing 3

Sets: 1 Reps: Swing for three minutes

Hold a dumbbell as you did for the second gorilla swing, but start with your arms straight out in front of you (A). Swing your arms straight over your head (they can bend a bit at the end of the range of motion) (B) and back down to the starting position. Continue for three minutes.

Take at least one day off to rest your abs before repeating this workout. (Likely, at the beginning you’ll need even more time, as you abs will be sore for several days.)

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