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Post by Deleted on Jan 2, 2009 20:40:34 GMT -5
Great information on this site thanks to all.
Hey one more question ....would it be fair to say that you should be building up your GPP work over the course of the cycle and after the skills assessment week start to taper it as well?
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Post by davebates on Jan 2, 2009 21:28:15 GMT -5
Great information on this site thanks to all. Hey one more question ....would it be fair to say that you should be building up your GPP work over the course of the cycle and after the skills assessment week start to taper it as well? It depends on the lifter, I actually do the same amount of GPP work the whole time with the exception of two days before my test or meet day. For most i would say find a level of extra work the does not take away from your main workouts and keep at that level the whole time. For example, If you walk on your non training days for 30 minutes, keep it at that level the whole time. I would not increase it or decrease it. Once you have completed a cycle, and you are starting back up again, that would be the time to make changes. |
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Post by Deleted on Jan 2, 2009 22:38:02 GMT -5
Ok thanks Dave to recap it appears that GPP work in Sheiko programs is really to help you tollerate more work during the lifting sessions and to increase your general fitness and athletic ability if I am correct?!
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Post by davebates on Jan 2, 2009 22:41:38 GMT -5
Ok thanks Dave to recap it appears that GPP work in Sheiko programs is really to help you tollerate more work during the lifting sessions and to increase your general fitness and athletic ability if I am correct?! Correct sir, If I did not do any GPP work there is no way I could handle that amount of work. I would be sore all the time for sure! |
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Post by mccaulleyg on Mar 5, 2009 7:42:17 GMT -5
THis is my GPP routine, Day 1 = sled pulls frontwards/backwards 50 yards at a time, then pull ups and body weight squats to stretch after comp squats the day before, this all takes 25 minutes. Then I run 4-6 quarter miles repeats under 80 secs with 60 sec rest in between, this takes 15 minutes. Then I jump rope for 10 minutes.
Day 2 = Stair running loaded + med ball throws against a wall all different types of throws (15 minutes), this is the toughest thing I do all week. Bike ride 20 minutes, abdominal circuit 15 minutes.
Day 3 = bike ride 20 minutes, muscular endurance circuit of exercises including shoulder press, bicep curl, tricep extension, back extension, sit ups, twists, leg ext, leg curl, calf raises. This work is performed at about 50-60%, I am hitting between 10-12 reps for 2-3x through the circuit. This work out happens on Sundays, my wife does it with me and it can last 2-3 hours sometimes, depending on how much we get into to it.
This sounds like a lot, but I just dropped from 220 to 198 and I feel this amount of work is needed to keep me in this weight class. Also sheiko routines are easy for me! honestly I can lift all day if needed.
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Post by joeldibattista on Mar 5, 2009 17:50:37 GMT -5
Eric, Dave,
If you could only do GPP stuff on say 1 day a week, would you do more in that session compared to a session if you were doing GPP 3 days a week?
I badly need "cardio" type GPP. I'm extremely busy during the week (I lift Mon/Wed/Fri) but I could devote quite a bit of time to GPP on a Saturday. If you were in that position, what would you strive to work up to on that day?
Thanks.
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Post by erictalmant on Mar 8, 2009 11:15:02 GMT -5
Joel:
I would do 90 minutes on that day. Pick and choose several of the following to give you an idea, but I would do a total of 90 minutes on that day. Not all 90 minutes at first, though. You will want to eventually work up to that.
Here is an entire week's programming for a rated lifter in regards to G.P.P.
Session 1:
60 minutes total
1. Warm-up/Stretching: 10 minutes
2. Sprints from high start position (80-89% of best time) x 5 repetitions x 30 meters; 2 x 60 meters
3. Regular start sprints 80-89% x 1 x 100 meters
4. Running with high knees with short steps 4 x 50 meters
5. Standing jumping exercises, alternating two and one leg take-offs x 20 jumps
6. Running long jumps (5-7 steps and no LESS than 80% of max) x 10 jumps
Session 2:
60 minutes total
1. Warm-up/stretching: 10 minutes
2. 10 minutes of flexibility/mobility exercises
3. Sprints from a walking start (30 meters) at 80-90% intensity x 2 x 30 meters
4. Shot put x 20 throws
5. Medicine ball throws (bending over and throwing behind and in front of the head) x 20 throws
6. Any sports game (shooting hoops, kicking the soccer ball, etc.) x 20 minutes
7. Swimming or flexibility and hanging exercises (quasi-gymnastics): 2 x 50 meters; 2 x 100 meters or a comparable amount of time
Session 3:
60 minutes total
Everything is the same as session 1 EXCEPT the last exercise is High Jump or Long Jump x 10 total jumps
Session 4:
120 minutes total
1. Warm-up/stretching: 20 minutes
2. Dynamic Flexibility/Mobility Exercises: 10 minutes
3. Standing jumping exercises (1/3/5 jumps), alternating two and one leg take offs x 50 jumps
4. Throwing exercises (shot put, medicine ball, whatever) bending over and throwing behind and in front of the head x 100 throws
5. Cross country running or jogging at a moderate pace for at least 15 minutes.
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