GPP Program - Option 1
Isometrics, Contralateral Circuit, Plyos, & Conditioning
Last week I discussed the importance of GPP training and how you can benefit.
If you missed it, check it out here:
Here’s the short version:
If you want to build a taller pyramid you need to build a bigger base.
The point - pyramid height is relative to your goals, but the base always matters. Stronger the base, the more support it provides.
Program Description
I put together an example of a 4 week program, with 4 sessions per week.
Day 1 & 3 - Contralateral Circuit
Nearly every exercise is based on the opposite arm and leg working at the same time.
The purpose is to facilitate the cross crawl theory, in addition to forcing the body to allocate resources in a different way.
Cross crawl theory is all about coordination, using the right/left side and upper lower at the same time. Neurological benefits as well as aerobic training
Day 2 & 4 - Isometric holds
I have already covered the benefits and the use of theis method for GPP here:
Day 5 - Extended dynamic warm up conditioning.
A series of running based dynamic warm up movements
You will move in various directions (forward, backward, laterally) - which is great for all of us who only walk forward
The goal is to move at a steady pace through each exercise
Take additional breaks as needed to keep this as aerobic as possible
This can be done 0-4 times per week - After one of the other circuits or as its own training day
If you don’t run very often of at all, but you want to start running or start a sprint progression - this is a great place to start building up your capacity aerobically but also specifically to running
You do not have to do all 5 days to benefit. If you only have 3 days per week to train, pick three.
Make sure you are working at a steady pace, nothing in the program is a race. If you have a heart rate monitor (chest strap is preferred, wrist based methods are not great unless you are walking or sitting), stay in Zone 2 - This is typically below 130-150 depending on your age and fitness level.
If you want access to the program download, additional conditioning/plyo programming strategies consider upgrading to a paid subscription.
For only $10 per month - less than the cost of 2 specialty coffees and 75% less than the cost of pre-workout.