Train Like 'Striking Truth' Star Georges St-Pierre - Advanced Workout Guide!

The Striking Truth is the exclusive documentary for Ultimate Fighting Champion Georges St-Pierre and his meteoric rise to the top. Here is his advanced guide to MMA training!

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Same exercises as Intermediate but when doing Bodyweight Squats, Single Leg Squats, Lunges, Jump Squats and Standing Calves add either a weighted vest or hold dumbbells to increase resistance on your body. Do all of the exercises, then take off the vest or drop the weights and go through the cycle again.

Day 1: Legs
Cardio
1

Tabata on Stationary Bike

20 seconds on, 10 seconds off. Repeat 8 times
Bicycling, Stationary Bicycling, Stationary

Barbell Complex Legs Cycle: Repeat cycle 3 times, rest 90 seconds
2

Barbell Deadlift

1 warm-up set of 12 reps, 1 set of 5 reps
Barbell Deadlift Barbell Deadlift

3
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

4
One-Arm Kettlebell Clean One-Arm Kettlebell Clean

5

Front Barbell Squat

1 set of 5 reps
Front Barbell Squat Front Barbell Squat

6

One-Arm Kettlebell Push Press

1 rep (to put weight behind head)
One-Arm Kettlebell Push Press One-Arm Kettlebell Push Press

7

Barbell Squat

1 set of 5 reps
Barbell Squat Barbell Squat

8
Stiff Leg Barbell Good Morning Stiff Leg Barbell Good Morning

9

Single Leg Bodyweight Squat

1 set to failure (each leg)
Bodyweight Squat Bodyweight Squat

10

Jump Lunge To Feet Jack

1 set to failure
Jump Lunge To Feet Jack Jump Lunge To Feet Jack

11

Freehand Jump Squat

1 set to failure (hold dumbbells or wear weight vest)
Freehand Jump Squat Freehand Jump Squat

12

Bodyweight standing Calf Raises

1 set to failure (hold dumbbells or wear weight vest)
Standing Calf Raises Standing Calf Raises

Day 2: Upper Body Pull Cycle
Cardio
1

Tabata on Rowing Machine

20 seconds on, 10 seconds off. Repeat 8 times
Rowing, Stationary Rowing, Stationary

Upper Body Pull Cycle: Repeat cycle 3 times, rest 90 seconds
2

Clean

1 warm up set of 10-12 reps, 1 set of 5 reps
Clean Clean

3
Pullups Pullups

4

Medicine Ball Slam

1 set to failure
One-Arm Medicine Ball Slam One-Arm Medicine Ball Slam

5

Inverted Row with Straps

1 set to failure
Inverted Row with Straps Inverted Row with Straps

6

One-Arm Dumbbell Row

1 set of 5-12 reps (to failure)
One-Arm Dumbbell Row One-Arm Dumbbell Row

7

Dumbbell Bicep Curl

1 set to failure
Dumbbell Bicep Curl Dumbbell Bicep Curl

Abs Cycle: Repeat cycle 3 times, rest 90 seconds
8

Seated Barbell Twist

1 set to failure
Seated Barbell Twist Seated Barbell Twist

9

Stir the pot

1 set to failure
Hanging Leg Raise Hanging Leg Raise

10

Hanging Leg Raise

1 set of 30 seconds + 15 seconds rest
Hanging Leg Raise Hanging Leg Raise


Exercise Tips

    High Pull: An Olympic lift that works your traps but is an overall intense exercise to get the blood flowing. Explode on the way up.

    Pull-ups: Use Weight Assisted Machine or do Pulldowns if you are not strong enough for Pull-ups. Use an underhand grip and explode up, slow on the way down. This works both back and biceps so I see little need for Arm Curls.

    TRX Inverted Lateral Rows: Go slightly wider than shoulder length on the TRX Inverted Lateral Rows with Overhand Grip. If there is no TRX, use a Smith Machine and pull yourself up with your legs positioned on a Stability Ball or Bench.

    Stir The Pot: You do this by positioning your forearms on a stability ball and extending your body up into the plank position, where your back is straight. Keep your abdominals flexed and the rest of your body stationary while using your arms to move the stability ball in a circular motion. You should look like you are stirring a pot.

    Leg Raises: Bend your knees if you're not strong enough to keep your legs straight. Do this on a pull up bar and it provides a nice stretch for your back at the end of workout.

    Day 3: Upper body presses
    Upper Body Press Cycle: Repeat cycle 3 times, rest 90 seconds
    1

    One-Arm Kettlebell Push Press

    1 warm up set 10-12 reps, 1 set of 10-12 reps, 1 set of 5-8 reps
    One-Arm Kettlebell Push Press One-Arm Kettlebell Push Press

    2
    Dumbbell Bench Press Dumbbell Bench Press

    3

    Side Lateral Raise

    1 set to failure
    Side Lateral Raise Side Lateral Raise

    4
    Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension

    5

    Pushups

    1 set to failure
    Pushups Pushups

    6

    Bench Dips

    1 set to failure
    Bench Dips Bench Dips

    7

    Dips - Chest Version

    1 set to failure
    Dips - Chest Version Dips - Chest Version

    8

    Handstand Push-Ups

    1 set to failure
    Handstand Push-Ups Handstand Push-Ups

    9

    Pushups

    1 set to failure
    Pushups Pushups

    10

    Bench Dips

    1 set to failure
    Bench Dips Bench Dips

    11

    Dips - Chest Version

    1 set to failure
    Dips - Chest Version Dips - Chest Version


    Exercise Tips

    Standing Push Press: You should do this relatively heavy so that you reach failure at approximately 5-8 reps. Only do one Clean, then explode up with Push Presses, resist on the negative to failure.

    Dumbbell Chest Press Drop Set: Start with heavy weight then drop immediately to a lighter weight, then do one final drop. On the final drop only use one dumbbell each side with other hand to your temple to stabilize. Start with your dominant hand then switch to weaker arm. Only do this cycle once.

    Upside Down Handstand Pushups: If this is too easy add weighted vest and go through the cycle, then drop weighted vest and repeat the cycle one more time. Note: Use extra caution when doing handstand pushups not to fall on your head, or if using weighted vest, that vest does not come loose and fall on your head.

    Day 4 Recovery

    Recovery: Make sure to take full recovery days and get lots of sleep. Guys, take your girl out to do something fun to make her feel special.

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