Issue 056

November 2009

Perhaps the most commonly described example of the ‘perfect’ all-round fighter, Georges ‘Rush’ St Pierre combines supreme athleticism with fearsome martial arts ability into one formidable package. Not everyone can replicate Rush’s style of fighting, but with practice core elements of the UFC welterweight champion’s game can be brought into any fighter’s arsenal.  

Ground ‘n Pound

St Pierre’s intelligent method of ground ‘n pound is aimed not just to cause damage but to cause confusion and distraction, giving him greater control over his opposition, never missing an opportunity to sneak in a short, sharp dig from any angle, from any position, with any weapon. He even uses his shoulders and chest in his G’n P offense. When it comes to generating big power shots, GSP has mastered the mechanics of kneeing on the ground for maximum damage.   

In the Gym

Use the floor bag and imagine the position of your opponent. If you’re attacking the turtle you can leave your arms out longer, if it’s the side control you must stay low and tight with your chest and shoulders against the bag. Don’t leave your knee on the mat – tripod up, even jumping at times, and slam your knee all the way through the ground bag.  

Practice without any power on a partner, controlling the head and hips as they move around in the turtle position. Note the open thumb grip on the back of the neck to pin the head. When your partner tries to roll out of this position, the head and hip controls will allow you to track their position and continue your attack.

In Action 

St Pierre’s TKO of Matt Serra, with vicious knees to the body, highlighted his control of the turtle position with an anti-jiu-jitsu grappling style.  

The Unstoppable Takedown 

St Pierre’s tremendous athleticism is demonstrated in the powerful drive he generates during his shot. Observe his technique and try these training exercises to develop explosive power in your takedowns so you can shoot a double leg like Rush.  

In the Gym

Add resistance to your shot by using elastic cables when drilling ‘touch and go’ double legs on a partner. This will help you to drive through your shots powerfully.  

Try using hurdle training to develop your vertical leap. The explosive strength you generate clearing the hurdles will aid your ability to initiate a fast start to your shot.  

In Action 

Take a look at how Georges drove Sean Sherk right to the fence all the way from the other side of the Octagon in UFC 56, or the way he finished takedowns against Josh Koscheck.  

In and Out Footwork

GSP’s strategies are often so effective because of his deceptive style. It is hard to know when he will elect to initiate a clinch, shoot a takedown or stand and strike. Georges masterfully mixes up punches, elbows, knees and a variety of kicks without falling into predictable patterns. One of his preferred weapons is his formidable left kick, which he often lands without receiving punishment in return, thanks in part to his unpredictability and to his excellent use of ‘in-out’ evasive footwork.  

In the Gym

From out at range, step in long with a switch step to kick the pads with your left leg. Have your pad man strike back with the pads and aim to be back out of range by the time his reply arrives.  

In Action 

GSP punished Matt Hughes’s arms and leg in their second and third matches.