Yes! It was glued to my legs all summer on recovery mode :D, infront of the TV or computer, works great… I just havn’t had time to use it for the last couple of weeks as I’ve been moving into a new house and starting my MSc. I’ll crack it out soon! I can’t wait to use it during max strength.
The Active Recovery EMS program is supposed to help decrease DOMS by a lot if you use it within a couple of hours after your most strenuous training sessions.
Were can I find this program?
Yea I remember you posting something about it else where. Thats when I’ve been using it, when I get home from workout…
Chris, I have a Globuse Elite and it’s one of the first functions in the booklet. It’s like vibration, lotsa small contractions… really heats the muscle aswell.
6/09/09 GPP Week 3
Creatine.
Tempo 1200m grass.
12x100m - 14-15s
Plyo’s 3x10 bounds grass (abandoned, rain)
Medball 5k x30
Overhead
Superman, accel
Double hop, accel
Weights/Plyo’s 3x10 RDL 100k+3x10 box jumps (up), Hypers 25k, GH raise, swiss ball curls.
Rehab decline squats 2x10x15k left
Rehab step-ups 1x10x15k left
Abs 500
Recovery
stretch. Contrast bath. 60g Carbs. 30g Whey.
ZMA PM
7/09/09 GPP week 3.
Creatine.
Drills grass
2xrunning A’s, B’s, A skips, B skips.
Sled+10k grass
4x5x40m 2.5/5
Back upto CF volume, I’ll see how my legs react.
Weights 3x10, Bench 70k, Incline 50k, pull-overs 20k, seated row fullrack, shoulder circuit (3x40reps various db).
Abs between exercises- 550
Recovery
stretch. 60g Carbs. 30g Whey.
ZMA PM
8/09/09 GPP Week 3
Creatine. L-Arg
Tempo 1200m grass.
12x100m - 14.5-16s
Felt tired today, workout was hard. Used a different football pitch so it may have been too long…
Plyo’s 5x10 bounds grass… planned 10x10 but felt pretty drained
Medball 5k x20
Overhead
Superman
Weights 3x10 - RDL 100k, Modified Ham curls*, Hypers 25k.
*light weight - so hips stay glued down. Up to butt dorsiflexed, plantarflex and lower 90, dorsi and back up to butt = 1 rep.
Rehab decline squats 2x10x15k left
Rehab step-ups 1x10x15k left
Abs 600
Recovery
stretch. Contrast bath 1m cold/2min hot/1m C/2m H/1min C. 60g Carbs. 20g Whey.
ZMA PM
Looks like the sleds yesterday did take it out of me… at least the volume drops next week.
9/10/09
Creatine.
Hills grass
4x5x40m wb/5
Weights 3x20 chinese push ups, 3x10 wide pull ups, shoulder circuit.
Abs between exercises- 450
Recovery
Contrast 60g Carbs. 20g Whey.
ZMA PM
Chinese push ups are close-hand push ups as I know them. And the variation in the video I know as a ‘cat lick’ lol.
10/10/09
Travelled back home. Didn’t manage to train.
11/10/09
2 miles bike.
3x20 hip thrusts single leg, 2x10xnordic curls
12/10/09 GPP Week 4 - the weight split has now switched, and plyo’s/mb on sprint days.
Wow, single leg hip thrusts really use the glutes :eek:
Bought a bike - so my warm up is now a 2 mile cycle to campus, uphill :mad:… hope it does my general fitness good 
Creatine.
Sled + 10k grass
4x4x40m wb/5
Weights/Plyos 3x10 - Hypers 25k/Box jumps, Reverse leg press, modified ham curls. Rehab decline squats 25k, rehab step ups.
Abs between exercises- 550
Recovery
Contrast bath, 60g Carbs. 20g Whey.
ZMA PM
13/09/09 GPP Week 4
Creatine
Tempo 1300m grass. Bare feet
100 - 14.5-15.5
200 - 30 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100
Weights 3x10 - Bench 75k, Incline 50k, seated row, Pull overs 20k, shoulder circuit.
Abs 700
Recovery
stretch. Contrast bath 1m cold/2min hot/1m C/2m H/1min C. 60g Carbs. 20g Whey.
ZMA PM
14/10/09 GPP Week 4
Irritated the back of my knee with knee flexion exercises :mad: it feel better after warm-up though…
Creatine.
Sled + 10k grass
4x4x40m 2/5
Weights/Plyos 3x10 - 3x10 RDL 100k+3x10 box jumps (up), Hypers 25k, GH raise, modified ham curls. Rehab decline squats 25k, rehab step ups.
Abs between exercises- 550
Recovery
Contrast bath, 60g Carbs. 20g Whey.
ZMA PM
17/09/09 GPP Week 4
Calf complex sore from bare feet… Mistake using knee flexion yesterday - knee super sore, better after warm up.
Creatine
Tempo 1300m grass. Bare feet
100 - 14.5-15.5
200 - 30 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100
Weights 3x10 - Bench 70k, Incline 50k, seated row, Pull overs 20k, shoulder circuit.
Abs 700
Recovery
stretch. Contrast bath 1m cold/2min hot/1m C/2m H/1min C. 60g Carbs. 20g Whey.
ZMA PM
16/10/09 GPP Week 4
Knee feeling a bit better, but going easy on the right leg today.
Creatine.
Sled + 10k grass
4x4x40m 2/5
Plyos 5x10 bounds grass, felt really solid today - think sleds before helped.
Weights/MB 6k - 3x10 RDL 100k+3x6 overhead toss, Left leg Hypers 5k, Reverse leg press left (1 set, back of knee tight on left to :mad:), ham curls left leg. Rehab decline squats 25k, rehab step ups.
Abs between exercises- 500, some more strength orientated abs involved.
Recovery
Contrast bath, 60g Carbs. 20g Whey.
ZMA PM
17/09/09 GPP Week 4
Creatine
Tempo 1300m grass. Bare feet
100 - 13.9-14.6
200 - 30 - 33
100+100+100+200++
100+100+100+200++
100+100+100+200++
100+100+100
My tempo pace is around 3 seconds faster than last year, with no lactic build up!
Weights 3x10 - Bench 70k, Incline 50k, seated row, Pull overs 20k, shoulder circuit.
Abs 400 - some more strength orientated abs (sets of 20, 30)
Recovery
stretch. 60g Carbs. 20g Whey.
ZMA PM
18/09/09
REST.
EMS recovery mode, calfs. Foam roll, calfs.
19/10/09 GPP Week 5. Bodyweight - 79.5kg
I start Hi-Li this week.
Calfs are still sore :mad:… i’m goin to have to moniter them this week
Forgot Creatine.:mad:
Activation - 10 hip thrusts/stiff leg running/10 hypes/stiff leg running.
Seemed activation agrivated the right knee, stretching the calf seems to help tho…
Drills A’s, B’s, Running A’s, Running B’s
Sled + 7.5k grass
4x4x40m 3/6
Plyos 5x10 bounds grass spikes new cue - heel recovery - seems to help active contacts.
Weights/MB 5k/Plyo’s - 3x8 RDL 120k+6overhead toss, Left leg Hypers 10k + 6 box jumps, Bench 80k, Reverse bench 60k, Rehab decline squats 25k, rehab step ups.
Abs between exercises- 500+, rep range 20-50
Recovery
Strides, Stretch, Contrast bath, 60g Carbs. 20g Whey.
Foam roll, EMS, ZMA PM…