My GPP Workouts, PLEASE critique

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1

Hey everybody,
I am a basketball player that has trained for vertical for years, and I am just getting into the type of training most of you guys do. I have 11 weeks to train, and I am going to do a 7 week GPP phase. I spent about 3 hours today learning about GPP, talking to people, and trying to set my own up. I used pete’s training journal as a major reference for what I was trying to do. I want to get in really good shape for basketball conditioning 11 weeks from now. Please critique anything and everything in this:

GPP Micro 1-3
Day 1 (High Intensity): Plyos, Hills, Weight Training
Day 2 (Low Intensity): Circuits, Ext. Tempo, abs
Day 3 (High Intensity): Sprints, Depletion Work, Weight Training
Day 4 (Low Intensity): Rope Work, Ext. Tempo, abs
Day 5 (High Intensity): Plyos, Hills, Weight Training
Day 6 (Low Intensity): Circuits, Ext. Tempo, abs
Day 7: Off

Day 1 (High Intensity):
Plyos:
2x10 box squat jumps
4x6 depth landings (jumping up to around 36") off a step and then landing
3x6 reactive jump squats (drop very quickly to around paralell and then bounce up into a jump)
3x4 + 2x3 max vertical jumps
1x10 jumps squats rebounding off floor with very little dip

Hills: 8x12m

Day 2 (Low Intensity):
Circuit: Done continuously 3 times through (10 pound weight vest, if received on time)
15 v-sits, 30 jumping jacks, 10 burpees, 30 split shuffle, 15 Jane Fondas

Tempo (slowly make harder after each workout):
Set #1- 110+110+110
Set #2- 110+110x2+110
Set #3- 110x2+110+110x2

The “+” sign means slowly walk 50 yards, or walk across a football field. In between each set walk 110 yards, or the length of a football field. 110 is the entire length of a football field. 110 x 2 means you run one direction, then turn around and come back the other direction.

Abs

Day 3 (High Intensity):
Sprints:
3 10 yard accels standing, lying, back (1 min recovery)
2 flying 20’s (2 mins recovery)
1 20 yards lying face down starts (3 mins recovery)
1 20 yard run prone
1 flying 30’s (4 mins recovery)
1 30 yards on your back starts (4 mins recovery)
1 30 yard on stomach start (3 minutes recovery

Depletion Work:
7 sets of 18 pushups (last set to depletion), 3 sets depletion pullups w/ 90s break

Walk dog for 30 minutes with 20 pound weight vest

Day 4 (Low Intensity):
Rope Work:
6x3 Minutes, 1 minute rest after each set

Tempo (slowly make harder after each workout) : 3x400 at 75%

Abs

Day 5 (High Intensity):
Plyos:
2x10 Box Jumps
3x6 Quarter Squat Jumps (95 pounds)
2x10 Flying Step Ups
3x5 Depth Landings (28 inch box)
3x50 Ankle Jumps

Hills: 8x12 yards

Day 6 (Low Intensity):
Circuit: 4x30 seconds nonstop
Jumping Jacks
Line Hops
Ali Shuffle
Pushups

Tempo (slowly make harder after each workout): 4x200 at 75%

Day 7 (Off):
Full Body PNF Stretching

2

Tempo
10x100 at 75%
500 abs

Real good workout today, my first day of tempo, and it was harder then I expected it to be. I really need to work on my flexibility though, so I am planning on trying out microstretching later on tonight. Sprints tomorrow and I am looking forward!

3

Bad day today. I wouldn’t even consider it a day because I did not workout. I was supposed to have a cns/plyo day, but I got invited to go out on a boat all day with my dad, so I went. I thought I could workout after, but I ate crappy food on the boat. To tell you the truth, I am pretty damn sore so I think a rest day would benefit me anyways.

I think I will go do some microstretching tonight. Tomorrow is tempo, 50m repeats with some bodyweight exercises after each one. Should be fun :stuck_out_tongue:

4

Great workout today. It was a rope work/tempo day. I did:

6x3 minutes rope work…I rested about 20 or 30 seeconds between sets

Running in place at about 90%
20s+20s+20s
20s+40s+20s
40s+20s+40s

I rested between 15 and 25 seconds between each set. I was forced to do this because it was pooring down rain outside. I expected it to be very easy, but it was a real good workout actually.

The rope work was extremely easy, I wasn’t even breathing much different then normal after the 18 minutes. I was going pretty hard also.

I also did 320 various ab reps, good workout. I am about to go grab some green tea and do some microstretching.

CNS day tomorrow, looking forward.

5

You do play basketball right? Weights? Plyo volume seems high.

6

Yeah, I play basketball. I have weight training as a class at school, and I have to do the workouts they give us. They are not terrible, but I didn’t bother posting it. I already changed the tempo workouts for thursday and saturday. Thursday was changed to 50m repeats, and saturday is 400s and 200s.

How does the plyo volume seem too high? Twice a week? Anyways, get back to me.

7

Delldell,
Did you mean it looks a little high if he’s playing basketball and doing plyos at the same time? Because I think he’s just doing weight training now until the preseason starts (correct me if I’m wrong nba).

8

Yes. If he’s playing basketball, the plyos seem high. I think the first day seems too high even if he’s not. Quality over quantity.
If he’s not playing basketball, then he should be. He’s not a track athlete. None of this stuff he’s planned out means much. What matters for basketball is:

  1. SPORT skill work
  2. Quality weight room work
  3. General fitness

Most basketball players aren’t full squatting 315 and don’t have reactivity as a weakpoint.

9

I am out of season and not playing right now. I am doing skill work, but not full court games that would hurt my plyo days.

10

July 30, 2004
Plyos/hills/abs/depletion work

Very interesting day today. My mom and I woke up and drove to this big kayak/canoe center to check out the facility. It is the place where the 96 olympic rowing was held. It looked awesome and I think that I will try it out within the next few months.

After this, I came home and fell asleep for 3 hours. This is very odd for me, I actually haven’t even taken a nap during the day since the middle of the school year last year. I also had a real bad headache after I woke up. I feel better now though. Anyways, on to the workout:

Plyos:
2x10 box squat jumps
4x6 depth landings (jumping up to around 36") off a step and then landing
3x6 reactive jump squats (drop very quickly to around paralell and then bounce up into a jump)
3x4 + 2x3 max vertical jumps
1x10 jumps squats rebounding off floor with very little dip

Hills: 6x12m

Depletion:
Pullups: 13, 10, 4 :mad:
Dips: 11, 10, 8

Abs: 205 reps

I then took a contrast shower, 5g of glutamine, and I am about to drink some grow! After this I am going to do some microstretching while working on some homework.

Tomorrow is tempo (400s and 200s :rolleyes: ). Looking forward to it…NOT!!

Tomorrow should be an eventful day though, 3 hours of driving for driving school and then straigiht to The Roots/311 concert.

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July 31, 2004

OFF

Busy day today, I didnt have time to workout but I will do it tomorrow morning. I had 3 hours of driving for driving school, and i probably got enough depletion work standing for 6 hours at the 311 concert :wink:

12

August 2, 2004
CNS/Plyo Day

Great workout today. Although I had to drive 3 hours for driving school, I still had plenty of energy to get a good workout in. I did…

2x10 box jumps
3x6 squat jumps
3x8 medball slams
3x7 medball overhead tosses

7x30 yard hills

5 minute jog at a 7 minute mile pace

140 abs

Summer is coming to a close, and it is time for me to start taking everything seriously. I worked on homework for about an hour today, and I am about to go drink some green tea and do some more homework, and do some microstretching.

Tomorrow is a tempo day, with no driving school distractions, so I am very happy.

13

August 3, 2004
Tempo

Set #1- 110+110+110
Set #2- 110+110x2+110
Set #3- 110x2+110+110x2

I did 6 pushups at one end of the sprint, and 15 jumping jacks at the other side.

The “+” sign means slowly walk 50 yards, or walk across a football field. In between each set walk 110 yards, or the length of a football field. 110 is the entire length of a football field. 110 x 2 means you run one direction, then turn around and come back the other direction.

I am going to do microstretching, abs, and pushup variations later on tonight…because I am drinking green tea and about to wash my face.

I had REAL tight hamstrings and hip flexors today, which rarely happens to me. I really need to start stretching more…anyways, sprints day tomorrow and im looking forward!

14

August 4, 2004
CNS day

I was really busy today, so I got a very short workout in. I also got my weight vest, so I experimented around with it. I started with 7 pounds and will work up. I will also wear the vest (7 pounds) for several hours after school every day. I will also load it up to 20 pounds and walk my dog for 20 minutes each day. The workout I did was from pete’s journal, I just made some small changes…

2x5 parallel squat jumps (70 pounds)
5x4 depth drops for 28 inches
4x5 tuck jumps (weight vest 7 pounds)
2x5 broad jumps (weight vest 7 pounds)
3x5 box jumps (weight vest 7 pounds)

Tomorrow is a rope work/tempo/depletion work day. I will use the weight vest in depletion work, and possibly rope work…im not sure yet.

15

August 5, 2004
Circuits

I had a little change of plans today. I was real interested in my new weight vest that I just bought, so I had to do a circuits workout with it instead of tempo today. I wore the vest all day long (7 pounds), but when I took my dog for a 20 minute walk I loaded it up to 20 pounds. The workout I did was done in circuit fashion, but with a 10-25 second break after each round. I used 7 pounds in the vest throughout the whole workout. I did…

3 minutes jump roping
5 dips
5 pullups
10 pushups
15 sit ups

I did this whole thing 6 times through, resting minimal time. It looks easy written down, but those extra 7 pounds make it a LOT harder then I expected. I was drenched in sweat after I was done.

I am really happy with my weight vest. Fits real snug, can barely notice that I have it on underneath a shirt (although I would never wear it to school). Overall, I am really happy with it and the deal that I got it for.

Tomorrow is sprints and depletion work, looking forward!

16

August 6, 2004
Sprints/Circuits/Depletion Work

LAST DAY OF SUMMER :mad: :mad: :mad: . Anyways, I wore my weight vest all day today, really easy. I had a good workout also, the upper body depletion work was pretty hard. This is what I did:

CNS:
3 20 yard accels standing, lying, back (1 min recovery)
2 flying 20’s (2 mins recovery)
1 20 yard run prone
3 Relaxation sprints
3x3 Depth Jumps

Circuits: 9 minutes very easy pace, 3x30 seconds, no rest
Jumping Jacks
Bodyweight Squats
Shuffle Split
Bodyweight Lunges
Imaginary Line Hops
abs

Depletion Work:
Pullups: 13, 10, 6
Dips: 15, 13, 11
Pushups (in a row with no rest): 10 charles atlas pushups, 10 standard pushups, 10 clap pushups

Pretty easy day. The bodyweight gpp was extremely easy, but I wasn’t looking for anything too intense. The upper body work was pretty hard though. I have decided to add some more bodyweight exercises to my workouts. I will be doing a 9-12 minute gpp circuit as a warmup on high intensity days, and then other circuits on my low intensity days.

I am about to work on some homework and hopefully get some microstretching in.

17

August 8, 2004
Tempo

LATE LATE workout today, but it was pretty good and basic. This was my first time doing runs over 100m since march, so it has been a long long time. I did a light workout, but it seemed good for the level im at now:

2x400 at 75%
2x200 at 75%

200m walk after the 400s, and 60m walk after the 200s. I was pretty dang tired from what I am used to. I guess I gotta build up the endurance for anything over 100 meters (i havent been running that long because I play basketball). On the 400s, I felt REAL tight, sloppy running, bad form, and off balance (I guess thats why I suck at the 400). I felt pretty fast on the 200s, they were good. I did microstretching on my lower body after the workout, and my groin feels really sore, I do not know what I did to it.

Anyways, tomorrow is a rest, full body pnf stretching day. Sucks because it is my last day before school starts :frowning: . I dont want to go back, but I know this will be a good year for me.

18

August 8, 2004
Off/PNF Stretching

I just did lower body pnf today. I felt good and like I am getting more flexible. What sucks is, I have school tomorrow, so I have to go to bed now.

CNS day tomorrow, we will also see how I can handle my diet at school.

19

August 9, 2004
CNS Day

REAL hectic day today, with it being the first day of school and all. I had to take a 30 minute nap at around 7pm tonight because i was so tired (went to bed at 12:30 and woke up at 6:30). My workout was short and late, simply because I was really unmotivated to workout, being so tired. I did:

5x4 depth landings from 32 inch box
3x3 depth jumps from 18 inch box
2x5 broad jumps (first set w/7 pound weight vest)
3x5 vertical jumps (max recovery between reps, striving for max height…7 pound weight vest on all sets)

It ended up being a real good workout, because I feel extremely explosive now that I am done. Tomorrow I will get in everything that I am supposed to do, which is: 12 minute bodyweight gpp, agility ladder, and tempo. Should be a good workout, and I will get to see the progress I am making stamina wise.

Oh yeah, my diet was really good today. I ate everything planned out on my post in the nutrition forum (except one tootsie rolll :o ). I am going to go do some microstretching for the next 20 minutes…

20

dude

dont have much to add but i will say this, keep up with the microstretching!!! i cant say enough good things about it.

all the best
nm4d