GPP #1

After completing the conditioning portion of the program, the next phase will develop general physical preparedness for your athletes.  As the notes say, the workouts may or may not kick you in the teeth.

Do other coaches implement this type of phase in their training programs for their athletes?  How long does your GPP phase last?  Do you immediately implement this phase within your programming, or do you get your athletes started with a general conditioning phase like I recently posted?

We want to hear from you!

Charles


GPP Phase 1
Day 1 Lower 

A. Pin lock out deadlifts in rack         
Wk. 1 Mid shin           6 x 8           2-3 min rest
Wk. 2 Below knee      8-8-8-6-6-5
Wk. 3 Above knee      5-4-3-2-2-1
Wk. 4 Above knee      4-3-2-1-1-1

B. Slow tempo Back Squats               
Wk. 1  8-8-6-6-6         3 min rest
Wk. 2  8-6-5-5-5
Wk. 3  5-4-3-3-3
Wk. 4  5-3-1-1-X

X=Bonus rep test.  Use weight from first set of 5.  Normal tempo max effort.

C. GHR                                               
Wk. 1  4 x 20
Wk. 2  20-20-15-15
Wk. 3  3 x 15
Wk. 4  3x12

Note:

• This workout might kick you in the teeth.  I’m attacking the low back so let me know how the first workout goes.  

• Pin lock outs-set the safety bars for the racks at the appropriate level for the pull.  Do not use straps for the first week.  You can use straps for weeks 2 and 3 if you wish.  Double overhand grip-be aware of position and technique.  Flat back start with shoulders over bar.  Week 1 is to fire up the low back and then weeks 2 and 3 are allowing you to really load up the weight.  By week 3 your doubles and single should be pretty heavy.  Reset each rep in the rack in week 3.

• 5 Second Squats will really make you aware of position.  Week 1-use same weight for first two sets, increase the weight 5-10% for the next two sets of 6 and then increase 5-10% for the last set of 6.  Tempo is 5 second count down and 5 seconds up. Weeks 2 and 3 are nomal progression.
  

GPP Phase 1
Day 2 Upper 

A1.  Decline dumbbell bench             
Wk. 1  6 x 8    90 sec. rest
Wk. 2  4 x 6
Wk. 3  8-6-5-4
Wk. 4  6-5-4-3

A2.  Low pulley row to chest             
Wk. 1  6 x 10  90 sec. rest
Wk. 2  4 x 8
Wk. 3  8-6-5-4
Wk. 4  6-5-4-3

B1.  Standing Poliquin Press             
Wk. 1  4 x 8 60 sec. rest
Wk. 2  4 x 6
Wk. 3  3 x 6
Wk. 4  3 x 4

B2.  Prone incline reverse dbell fly     
Wk. 1  4 x 8    60 sec. rest
Wk. 2  4 x 6
Wk. 3  3 x 6
Wk. 4  3x4

C.  Straight bar bicep curl                   
Wk. 1-4  3 x (8-10)       60 sec. rest

Note:

• Tempo in decline dbell bench is 3 0 X.  Lower the weight in 3 seconds and immediately up. 
  
• Tempo in low pulley row is also 3 0 X-pull the handles to chest and let it out in 3 seconds in the eccentric movement.
  
• Poliquin press works best with an EZ curl bar.  Positions are straight arm hang in front of legs, shrug shoulders with straight arms hands outside of legs, hold shrug and bend elbows to 90° in line with shoulders (bar across chest), rotate at the shoulder to allow hands overhead.  Lowering phase is also in positions-rotate shoulders back to previous position (holding shrug, elbows still high, bar across chest), lower arms, then release the shoulders/shrug.
  
• Face down on an incline bench perform a reverse fly with dbells.  Keep a slight bend in the elbows, squeeze shoulder blades at the height of fly.
  

GPP Phase 1
Day 3 Lower 

A. Snatch grip high pulls        
Wk. 1  4-4-4-3-3   2-3 min. rest
Wk. 2  4-4-3-2-2
Wk. 3  3-2-1-1
 Wk. 4  2-1-1-1

B. Low box squat                   
Wks. 1-4  8 x 3       60 sec rest

C1. Dumbbell step ups            
Wk. 1  4 x (6 x 6)    90 sec rest
Wk. 2  4 x (4 x 4)
Wk. 3  3 x (4 x 4)
Wk. 4  3 x (3 x 3)

C2. Leg curl                            
Wk. 1  4 x 12        90 sec rest
Wk. 2  4 x 10
Wk. 3  3 x 8
Wk. 4  3 x 7

D. Standing winds w/10K      
Wks. 1-4  3 x (10 x 10)  25lb. plate

Note:

• Snatch pull may be with straps-pull to chest height.  If you have issues with your low back elevate the pull from a box.  Dynamic movement
  
• Dbell step ups-knee parallel to floor
  
• Leg curl can be seated or laying
  
• Standing winds on both left and right side-big pendulum 
  

GPP Phase 1
Day 4 Upper 

A.  Flat bench press    
Wk. 1  10-8-8-6-6 
Wk. 2  8-8-6-6-6
Wk. 3  5 x 5
Wk. 4  5-3-1-X (Max Day)

B1. Standing barbell military press                 
Wk. 1  6 x 8
Wk. 2  8-6-5-4
Wk. 3  4 x 4
 Wk. 4  4-3-1-1-1

B2. Wide grip lat pulldown to sternum          
Wk. 1  6 x (10-12)
Wk. 2  4 x 8
Wk. 3  8-6-5-4
Wk. 4  6-5-4-3

C1. Bent over barbell row                               
Wk. 1  6 x (10-12)
Wk. 2  4 x 8
Wk. 3  8-6-5-4
Wk. 4  6-5-4-3

C2.  Skull Crushers                                         
Wk. 1  6 x 10
Wk. 2  4 x 8 
Wk. 3  4 x 8 
Wk. 4  4 x 6

Note:

• Rest time 90-120 seconds between exercises
  
• Bench grip 16-18”, tempo 3 0 X (3 seconds down, no pause and immediately up)
  
• Make small jumps in weights to concentrate on technique and try to make all reps. Third set of week one should be the starting weight for week 2.
  
• Standing barbell military press can be staggered stance or parallel. Tempo also 3 0 X
  
• Wide pulldown tempo 3 1 X but you pull the bar to the chest as quickly as possible,  one second pause on sternum and let the weight go back up in 3 seconds.
• Bent over row-hip width stance bent knees, flat back, pull straight bar to chest, elbows to ceiling.  Normal tempo