GPP Program - Option 2
Isometrics + Strength Intervals
This program is the combination of two GPP methods that I have previously posted. It is one of my favorites and I add programs very similar to this into my own training.
As I age and become wiser, the more I realize the importance of aerobic capacity and general exercise tolerance. Life is no longer about being the best at one thing, but the most functional at many.
Being able to jump, sprint, move, lift and FEEL good every day.
Life sucks when your back hurts. So why let it?
Start with GPP, build up your ability to tolerate physical activity - you will get fit and strong in the process.
GPP Recap
-If you don’t know what GPP is, read this.
-If you missed GPP Option 1 - Isometrics, Contralateral Circuit, Plyos and Conditioning, click here.
GPP Option 2 - Program Description
Day 1 & 3 - Strength Intervals
Covered in depth below
Day 2 & 4 - Isometric holds
I have already covered the benefits and the use of this 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.
HR Monitor Examples
-Polar - I have used polar heart rate monitors for many years. Personal and work. Reliable, easy to change the battery, pairs with any Bluetooth enabled device.
I think you can even pair it to your iPhone, so you don’t have to have a smartwatch.
-Garmin - I have a garmin watch, and it pairs really well with the Ant+ heart rate strap. It is a little more difficult to change the battery, but it’s very reliable.
For access to all program downloads, 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.