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:
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:
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:
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:
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AuthorCharles Infurna, Ed.D., is the owner and lead coach of Forza Athletics Track Club. Dr. Infurna has coached National Record Holders, National Champions, All-Americans, and Conference Champions at the Post-Collegiate, Collegiate, and High School level. Archives
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