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Post by benburgess on Feb 9, 2009 14:09:40 GMT -5
A TALE OF WOE. I used to have a pretty good handle on my training stresses when I didnt do any GPP. I bashed my way through my prep and meet cycles quite happily, had a light week after a meet, then got back on with it. Ever since some fiend recommended that GPP was vital  (http://bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=456&page=2), I started doing it. I built up to 3x wk: 1 session walks/sprints, 1 session complexes with bands and plyometrics and 1 sports based, all lasting about 45min. Shock! I got bigger and stronger! From GPP! I'm thinking "happy days, this is bullit". Then last week BANG! Hit the gym, everything ached, no motivation, no drive, no strength. Im overtrained like a mother. This hasnt happened to me for a LONG time, but im forced to have a deload week and have a litle lie down in a dark corner feeling sorry for myself and muttering about how Talmant has done me in ( j/k). So obviously I was going too hard on the GPP, I don't want to drop it, as it was really helping before the overtraining pulled my pants down. Hows anyones elses strategy with balancing the two?
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Post by Deleted on Feb 9, 2009 15:00:46 GMT -5
I am interested myself, I was walking 4 times a week for 30-40 minutes and that was fine so I bumped it up to doing sprints with walking twice a week and jogging for 15 minutes with walking once a week and that ended up being too much. So I am going back to just walking for now. I have been thinking about doing a light band workout maybe one of the days instead of walking but I do not know if that will be too much I will have to eventually give it a shot and find out.
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Post by robwhite on Feb 10, 2009 5:29:09 GMT -5
Well, an obvious mistake with some guys is that they will try and do the entire GPP list that Eric posted on EliteFTS a while back, despite the fact that he said that you need to build up to it over a long period of time.
Another factor is that some GPP is obviously going to tap into your reserves alot more than others. For example, i found that i simply do not have the recovery to include alot of plyometrics in my GPP, as the high impact eccentric loading just tears my muscles up and gives me DOMS for days, which makes my powerlifting sessions much harder. Sprints, whilst not as bad, also seem to mash my legs up a tad excessively, and i only do them once a week. On the other end of the scale, i found doing mobility and stretching circuits (taken from the Magnificent Mobility and Inside Out DVD's) but without any rest between exercises is actually a nice form of low intensity cardio as well, and enhances my powerlifting sessions. Stuff like throwing a shot put, or a medicine ball, as long as it isnt too heavy, should also be fine, as there is not really any eccentric component, and it is fun and develops some co-ordination.
Another element is nutrition. If you are not eating enough, you simply are not going to recover from extra GPP work. I know for smaller guys that compete at lower weight categories it is a bit of a concern with over-eating, but trust me with extra GPP you can eat ALOT more (John Berardi refers to this as the G-Flux phenomena). Eating appropriately is also extremely important, as if you are giving your body the wrong foods, instead of helping your body recover and grow, you are actually stressing it out even more
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Post by Deleted on Feb 11, 2009 2:54:47 GMT -5
A TALE OF WOE. I used to have a pretty good handle on my training stresses when I didnt do any GPP. I bashed my way through my prep and meet cycles quite happily, had a light week after a meet, then got back on with it. Ever since some fiend recommended that GPP was vital (http://bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=456&page=2), I started doing it. I built up to 3x wk: 1 session walks/sprints, 1 session complexes with bands and plyometrics and 1 sports based, all lasting about 45min. Shock! I got bigger and stronger! From GPP! I'm thinking "happy days, this is bullit". Then last week BANG! Hit the gym, everything ached, no motivation, no drive, no strength. Im overtrained like a mother. This hasnt happened to me for a LONG time, but im forced to have a deload week and have a litle lie down in a dark corner feeling sorry for myself and muttering about how Talmant has done me in ( j/k). So obviously I was going too hard on the GPP, I don't want to drop it, as it was really helping before the overtraining pulled my pants down. Hows anyones elses strategy with balancing the two? Im not sure about anyone else (I havent read the other posts) but I think G.P.P. should be periodised just like anything else. G.P.P. promotes a quicker recovery..but theres only so long you can do it before you out run your bodies ability to recover before the next workout. Personally I do G.P.P. sporadically. When I feel 'im on to a good thing' I keep it going and when I start to feel worn down I just drop it for a while. As long as you have a good work ethic (you want to be doing the extra workouts) you will be fine. The only time I usually go over the top is in the summer when I play basketball, tennis and football, usually all 4-5 times a week. Usually after a brief stint of that I'm happy to just rest for a while (plus the team sports fad wears off fairly quickly for me these days). Take a step back and I bet within a week or two you'll be flying again. |
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Post by erictalmant on Feb 12, 2009 12:43:00 GMT -5
Well, an obvious mistake with some guys is that they will try and do the entire GPP list that Eric posted on EliteFTS a while back, despite the fact that he said that you need to build up to it over a long period of time. Another factor is that some GPP is obviously going to tap into your reserves alot more than others. For example, i found that i simply do not have the recovery to include alot of plyometrics in my GPP, as the high impact eccentric loading just tears my muscles up and gives me DOMS for days, which makes my powerlifting sessions much harder. Sprints, whilst not as bad, also seem to mash my legs up a tad excessively, and i only do them once a week. On the other end of the scale, i found doing mobility and stretching circuits (taken from the Magnificent Mobility and Inside Out DVD's) but without any rest between exercises is actually a nice form of low intensity cardio as well, and enhances my powerlifting sessions. Stuff like throwing a shot put, or a medicine ball, as long as it isnt too heavy, should also be fine, as there is not really any eccentric component, and it is fun and develops some co-ordination. Another element is nutrition. If you are not eating enough, you simply are not going to recover from extra GPP work. I know for smaller guys that compete at lower weight categories it is a bit of a concern with over-eating, but trust me with extra GPP you can eat ALOT more (John Berardi refers to this as the G-Flux phenomena). Eating appropriately is also extremely important, as if you are giving your body the wrong foods, instead of helping your body recover and grow, you are actually stressing it out even more Very well put! Nutrition and recovery modalities. Nutrition and recovery modalities. Nutrition and recovery modalities! -Eric |
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Post by erictalmant on Feb 12, 2009 12:46:40 GMT -5
A TALE OF WOE. I used to have a pretty good handle on my training stresses when I didnt do any GPP. I bashed my way through my prep and meet cycles quite happily, had a light week after a meet, then got back on with it. Ever since some fiend recommended that GPP was vital (http://bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=456&page=2), I started doing it. I built up to 3x wk: 1 session walks/sprints, 1 session complexes with bands and plyometrics and 1 sports based, all lasting about 45min. Shock! I got bigger and stronger! From GPP! I'm thinking "happy days, this is bullit". Then last week BANG! Hit the gym, everything ached, no motivation, no drive, no strength. Im overtrained like a mother. This hasnt happened to me for a LONG time, but im forced to have a deload week and have a litle lie down in a dark corner feeling sorry for myself and muttering about how Talmant has done me in ( j/k). So obviously I was going too hard on the GPP, I don't want to drop it, as it was really helping before the overtraining pulled my pants down. Hows anyones elses strategy with balancing the two? Im not sure about anyone else (I havent read the other posts) but I think G.P.P. should be periodised just like anything else. G.P.P. promotes a quicker recovery..but theres only so long you can do it before you out run your bodies ability to recover before the next workout. Personally I do G.P.P. sporadically. When I feel 'im on to a good thing' I keep it going and when I start to feel worn down I just drop it for a while. As long as you have a good work ethic (you want to be doing the extra workouts) you will be fine. The only time I usually go over the top is in the summer when I play basketball, tennis and football, usually all 4-5 times a week. Usually after a brief stint of that I'm happy to just rest for a while (plus the team sports fad wears off fairly quickly for me these days). Take a step back and I bet within a week or two you'll be flying again. Very intuitive, Brad. Good work, because you are spot on. G.P.P. really should be programmed just like your training. And here is the kicker: it should be the most intense when the volume is at its highest! Always discontinue G.P.P. 10 or so days out from a major competition; but note that not every competition or test day is a major competition. One's contest schedule should have 2-3 minor competitions/test days and 2 major competitions/test days per calendar year. -Eric |
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Post by Deleted on Feb 16, 2009 8:55:00 GMT -5
this is my first training cycle with consistent gpp, and as i was discussing with the resident veteran at my training facility, I've never felt less achy, more mobile, and stonger than I do now. I take less time to warm up, and soreness never sticks around.
Here is what I do (it's very simple):
I push the prowler sled with NO added weight (from the high bar position) for 5-12 minutes straight just WALKING. It gets my heart rate up, a pump in my lower body, all without doing any significant work.
I've made it a point to only walk. This keeps any intensity away which could effect me neurologically, and thus, hinder my barbel training.
I do this 3 nights per week (nights i am not training with a barbel)
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(http://bmfsports.proboards45.com/index.cgi?board=sheiko&action=display&thread=456&page=2), I started doing it. I built up to 3x wk: 1 session walks/sprints, 1 session complexes with bands and plyometrics and 1 sports based, all lasting about 45min. 