My GPP Workouts, PLEASE critique

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41

The past week has been terrible training wise. I skipped a ton of workouts, and was really fatigued due to the maxing in weight training all last week. Starting tomorrow, my gpp will be back to normal as well as starting to lift. This reply will be pretty long, so I am just warning you.

I have 7 more weeks of gpp, and my goals are:
315 full squat to 335
175 bench to 200
190 power clean to 205
standing broad jump from 8’9 to 9’3
standing vertical jump from 27 to 30
40 yard dash from 4.85 to 4.7
20 pullups to 35
51 pushups to 65
Most importantly, I need to be in tip top shape. I am really going to focus on this.

From now on, I will have 4 circuits and 3 days of tempo per week. The circuits will be done before the 3 days of tempo, and on one day before a plyo day. Examples of circuits will be bodyweight circuits, weight vest, agility ladder, javorek complexes, etc. I will also be trying to improve my tempo each workout, by lowering the rest time and adding in calisthenics after each rep. I will be doing 200 sledgehammer strikes 2x per week on tempo days, and weighted ab work on high int days. Microstretching will be done on low intensity days, active isolated on high intensity, and pnf on off days.

The weight vest will be worn after school for a few hours, during some basketball practice, as well as during the circuits and 1/4 to 1/3 of the plyometrics that I will be doing.

I will be doing an hour of basketball each day, really focusing on ballhandling and fundamentals. Mental training will also be done for about 30 minutes.

This leaves me with an hour of training, basketball, and stretching/mental training. That is 3 hours, and I get home from school at 4:30. This will give me far less computer time, but I feel it is for the best.

My diet will look like:

7:00am-Fish oil, vitamin c, vitamin e
1 serving oatmeal with protein mixed in
2 Servings frozen berries
2 Pieces whole wheat bread w/peanut butter
8 oz water

8:40am- 3g glutamine (prior weight training at school), 8 oz water

10:am-20g whey concentrate, 5g glutamine, 16oz gatorade, dextrose

12:30pm-Turkey Sandwich and PBJ sandwich on whole wheat bread
Serving fruit
Broccoli and carrots with ranch dressing
Serving nuts/almonds
16 oz water

4:00pm-Fish Oil, Roast Beef or Tuna, Serving Frozen Berries, serving nuts/almonds

6:30pm-Fish Oil, large serving meat, vegetables, fruit, 16oz water

9:00pm-Cottage Cheese, Apple

10:00pm-Zinc, Magnesium, B6

10:50 (10 minutes before bed): 5g Glutamine and 16 oz milk

It won’t be that hard to stick to this plan, because I like all of the food in it.

Tomorrow is plyos, hills, and weights. I am really taking all this seriously for the next 7 weeks, and see what kind of results I can get. We will see…

42

August 23, 2004
Plyos/Hills/Weights

Back into the swing of things today! It was the first day of lifting, which I am happy we finally started. The workout kinda sucked, but I guess they are just trying to get us warmed up. We did:
3x10 Squat (175)
3x6 power cleans (135)

plus we did leg curls :rolleyes: , rdl’s, lat pulldowns, bicep curls, and dumbell rows. We had to do high reps of everything, which sucked.

My plyo workout went real good. I did:
3x3 depth jumps
2x5 broad jumps (8 pound vest)
3x4 Vertical Jumps (8 pound vest)
3x5 Flying Step ups (8 pound vest)

5x12m hills

I went for max speed/height on every drill in the plyo session, which went well. My diet was also real good today. I had 3g glutamine before, during, and after (with powerade) the plyos.

Tempo tomorrow, hopefully it will be a good workout.

43

August 24,2004
Upper Body Lifting

I had a terrible day today, so I skipped tempo because I am not so happy right now. I will do it tomorrow after plyos tomorrow. However, I did lift upper which was a killer:

Bench Press: 3x10 (115)
Incline Bench: 3x10 (95)
Tricep Pulldowns-3x10
DB Incline-3x10
French Press-3x10
Push Press-3x6

Real hard workout today, I am just real pissed and didnt get tempo in. I have to do it tomorow. I gotta go study for math…

44

August 25,2004
Low Intensity Circuits

DOMS like a biatch everywhere in my body from weight training. Didn’t workout yesterday because of it and I did a LIGHT circuit today. I did:

4x Following with an 8 pound vest in circuit fashion:
10 Jumping Jacks
10 Pushups
10 Squats
10 Lunges
10 Dips
10 Pullups
10 Jumping Jacks

Then I did 6 minutes of jump roping. While doing this, I decided to make some changes in the path of my workout. The basketball coach isn’t going to be overly impressed by me having a really high vertical, and I am already really quick (much quicker now actually). The thing that is going to allow me to make the team is being in better shape then everyone, and I this is my 4th week of training and I have 7 more. I am going to be adding a specific 12 minute gpp warmup to high intensity days, and the above circuit as a warmup to low intensity days, ending it with a 5 minute jog.

The high intensity warmup will be like:
4x30 seconds continuous:
Jumping Jacks
Split Shuffle
Burpees
Star Jumps

Low Intensity Will be (8 pound vest):
4-10x through (start at 4 times and build up to 10 times through over the 7 week course):
10 Jumping Jacks
10 Pushups
10 Squats
10 Lunges
10 Dips
10 Pullups
10 Jumping jacks

And then cool down with a 5 minute jog after tempo.

I think with this, I will be in awesome shape, and really impress the coaches.

45

dude we know your going to be in great shape!
but it wont do anything for you if u havent been balling consitantly and arent in bball mode.

im not trying to be harsh or make fun of you but come on when the season starts you game is going to lag behind your fellow bball teammates

46

— He has been playing half court games and doing some sport work - it’s there in the journal. NBA - awesome job, big fan of your work

47

o he told me he took like a 1 month break from bball?

48

Yeah, I did take a month break from bball, which isn’t a big deal. It’s what I needed to not get burned out. Regarding making the team or not, I don’t really care because this year is going to suck with the team. If I make it, then great…but if I don’t it isn’t a big deal, because I can focus on track and school.

49

yea keep working hard

50

Lots of things have happened since my last post. Most importantly, I had a long talk with my parents and I decided I wasn’t going to play basketball for the school this year. Now that I really think about it, it really is pointless. We are now 5a (biggest high school division) and have to play some of the best teams in the state. IF I would make it, I would never ever enter the game, and we would lose by about 40 every game. This would also have me doing 3 hours of practice 6 days a week and I would never play. This is my biggest year of high school, and I need to focus on that first. Also, basketball has got so its not even fun anymore, so I am going to make it fun again, by playing pickup ball several times a week.

With that said, I have decided to take track seriously and try my hardest this year. I am going to try to run the 100/200 and do the long jump. Lots of hard work and I think I can impress some coaches here. I am also going to be trying out either rowing or cayaking. I live near lake lanier (big lake in georgia) and that is a pretty popular sport around here that seems fun. Anyone row here?

I am still going to do the rest of my gpp. I made another microcycle which I am going to follow. I will be doing microstretching every day after my workouts, and doing an 8 minute gpp circuit on high intensity days. Ab work will be done all 6 days, done in circuit fashion with high reps. I am going to be wearing my weight vest around all day after school, and using it in my workouts. I am also following the diet posted earlier, as well as supplementing with glutamine (pre, during, post workout) and protein mixed with gatorade (post workout). And for the workouts…

GPP Micro 6-12
Day 1 (High Intensity): Plyos, Rope Work, Weight Training
Day 2 (Low Intensity): Agility Ladder, Tempo (100m repeats), Depletion Work (Upper)
Day 3 (High Intensity): Sprints, Rope Work, Weight Training
Day 4 (Low Intensity): Agility Ladder, Tempo (50m repeats), Depletion Work (Upper)
Day 5 (High Intensity): Plyos/Hills, Light Weight Circuit, Weight Training
Day 6 (Low Intensity): AM Workout-20 Minute Medball Circuit
PM Workout: Tempo (400s and 200s), Depletion Work (Upper)
Day 7: Off

Day 1 (High Intensity):
GPP Warmup: 4x30 seconds nonstop
Jumping Jacks
Burpees
Ali Shuffle
Pushups

Plyos:
4x5 Depth Landings (28 inch box)
3x3 Depth Jumps (18 inch box)
2x5 Broad Jumps (8 Pounds Weight Vest)
2x5 Vertical Jumps (8 Pounds Weight Vest)

Rope Work (4 Pounds Weight Vest): 4x3 minutes
20 Pushups during rest

Day 2 (Low Intensity):
Agility Ladder:
2x10 exercises, minimal amounts of rest

Tempo:
Tempo (slowly make harder after each workout):
Set #1- 110+110+110
Set #2- 110+110x2+110
Set #3- 110x2+110+110x2
Set #40 110+110+110

Depletion (8 Pounds weight vest):
3 Sets depletion pull-ups
100 Pushups (as many sets as needed to reach 100)

Day 3 (High Intensity):
GPP Warmup: 4x30 seconds nonstop
Jumping Jacks
Burpees
Ali Shuffle
Pushups

Sprints:
20 meters x2
25 meters x2
10 meters x2
Relaxation Sprint x4

Rope Work (4 pounds weight vest):
4x3 Minutes (20 Pushups during rest)

Day 4 (Low Intensity):
Agility Ladder:
2x10 exercises, minimal amounts of rest

Tempo (slowly make harder after each workout):

Set #1-50+50+50
Set #2-50+50x2+50
Set #3-50x2+50+50x2
Set #4-50+50+50

Day 5 (High Intensity):
Plyos:
3x5 Broad Jumps (8 Pound Vest)
3x6 Squat Jumps (80 Pounds)
1x5 Vertical Jumps (8 Pound Vest)
4x20 yards Bounding

Hills-6x12m

Set of exercises done in circuit fashion with a light weight (45-55 pounds). Basically a weighted gpp circuit.

Day 6 (Low Intensity):
AM Workout: 20 Minute Medball Circuit

PM Workout:
3x400 at 75%
2x200 at 75%

Walk 50 yards after each sprint, walk 150 after each set

Depletion Work:
3 sets Depletion Pullups/Dips

Day 7 (Off): Total Body PNF Stretching

There it is, any opinions are definitley welcome.

51

August 30, 2004
CNS Day

Great workouts today. My first session was 1st period weight training this morning at 8:30. It was legs and we did:

3x6 power cleans (135)
4x8 squats (185, 195, 205, 205)
4x8 leg curls
4x8 lat pulldowns
4x8 db row
4x8 curls
4x8 RDL’s

Then a few minutes ago I just got done with the plyo afternoon session.

Warmup: 4x30 seconds nonstop
Jumping Jacks
Burpees or mountain climbers (whatever I felt like doing)
Ali Shuffle
Abs

Plyos:
4x5 Depth Landings (28 inch box)
3x3 Depth Jumps (18 inch box)
2x5 broad jumps (8 pound weight vest)
2x5 vertical jumps (8 pound weight vest)

Rope Work: 5 Pound Weight Vest
4x3 minutes with 15 pushups or 10 dips between sets

I feel real good now, and I am about to make some green tea and drink that. I got an interning job at a sports training center near me, so I will get to learn what they do. However, it’s all sport specific type training (cone drills, box jumps, vertimax, weight vest, etc…basically every piece of equipment on power-systems.com).

I also set up my rowing, and I am taking a class every sunday from now, so I guess that will be active recovery (depending on how hard it is). In order to be in the class you need to be able to tread water for 10 minutes, and I have never really tread water for a certain amount of time, so I will be trying that out tomorrow.

Got upper body weights and tempo tomorrow. I need to do some microstretching now but don’t know if I will end up doing it…

52

September 1, 2004
Sprints

Pretty good workout today. I did:

2x10m
3x40m
4x relaxation sprints
4xlong jump

I am about to go do some microstretching. The basic point of the 6 week phase I am in now is to gain some starting speed as well get into much better overall condition. Then I will look into what to do with my training, as I am new to the different track phases. I will be a 100/200 runner, so I am sure it will be easy to find some info.

53

I decided to go back to my original setup for workouts, just some minor changes, so ill be doing:

Day 1 (High Intensity): Circuits (warmups),Plyos, Hills, Weight Training
Day 2 (Low Intensity): Circuits, Ext. Tempo (100m repeats), abs
Day 3 (High Intensity): Sprints, Depletion Work, Weight Training
Day 4 (Low Intensity): Rope Work, Ext. Tempo (50m repeats), abs
Day 5 (High Intensity): Circuits (warmup), Plyos, Hills, Weight Training
Day 6 (Low Intensity): Light Weight Circuit, Ext. Tempo (400s and 200s), abs
Day 7: Off

54

September 2, 2004
Tempo

Nice and easy tempo workout today. It was my first tempo workout in a looong time, so it was kind of a test to see where my condition was at. I did:

12x100 at 75% with 30s rest

VERY easy, so I can’t be in that terrible of shape. At weight training, we did:

4x8 Squats @ 135, 185, 195, 205
3x6 Cleans @135

I went real light today, focusing on explosiveness. I have 20 weeks until track season starts, so I am going to be spending a lot of time this weekend making my periodization plan. I hope to 6 weeks of gpp, 8 weeks of spp, and then who knows where I will go from there (still learning all the sprinting stuff).

Tomorrow I have a nice plyo and hills workout…

55

If you want to row, you better be fairly tall and/or extremely thin so you can get into the light-weight category. I know I tried out rowing and even being in better shape than virtually all of the rest of the team made it extremely hard for me to stay at the top/near the top in erg times because my stroke wasn’t as long as the taller guys (5’9" vs 6’4").

56

Hmm, well there is a 165 pound weight class I believe, and I am 153 and getting heavier…so that could be a problem.

57

September 6, 2004
Circuits

Today is officially my first real training day as a sprinter. I am starting with a 2 week gpp phase with circuits 3 times and tempo 2-3 times. I will also be treading water a little each day trying to build up to 10 minutes for rowing on sunday. Today I did:

Circuit 1 3x nonstop
Jumping Jacks x50
Jump Rope x75
Pushups x15
Oblique Crunches

Circuit 2 3x nonstop
Split Shuffle x50
Squats x40
Pushups x25
Bicycles x30

Circuit 3 3x nonstop
Line Hops x50
Lunges x12
Mountain Climbers x40
Jane Fondas x20

Tomorrow I have tempo, and I am hoping I can get to it, considering there is 40mph winds and a terrential downpour outside right now. We are supposed to get 12 inches of rain within the next 48 hours, so I dont know what I will do.

58

September 7, 2004
Rope Work Circuit

I was looking forward to a good tempo session today, but it didn’t happen. The good news is, it wasn’t my procrastination that put it off, it was 40mph winds and a constant downpour of rain all day (hardest ive ever seen it rain). I condsidered just going outside and running in it, but that would probably be more harm then good. Instead, I did:

6x3 minutes rope work with 100 abs in between each.

That totals up to 18 minutes of jump roping and 600 abs in 24 minutes of constant work. It was real easy, I seem to be in pretty good shape. One thing I really need to work on is flexibility though. I am going to do microstretching later.

Tomorrow is tempo (hopefully)…

Edit: Forgot to add in the weights I did earlier in the day. I did:
4x6 squats (185, 205, 225, 235)
4x6 Power Cleans (135)

59

September 8, 2004
Tempo

Finally the rain and wind has stopped, and I could get in a good tempo session. In all my tempo in the past, I ran it at a distance of 100 meters, and today I did:

6x150 and 2x150 at 75%

I walked around 30 yards after each run, and 150 yards after each set.

It was pretty hard compared to the 100m runs I had been doing in the past, but I stopped at a good point where I can build upon later. I also did 50 sledgehammer strikes, and I will be adding that into my training twice a week during gpp.

For weights, I did:
4x6 Bench Press (135)
4x6 incline bench press (95)
With other auxilary lifts such as db incline, lat pulldowns, etc.

I have to study a lot tonight for ap us history test tomorrow, I hear the first ap test is always a major shock to kids, but I will be prepared.

Tomorrow I have some treading water as a light workout…

60

September 9, 2004
Lower Body Lifting

I felt pretty tired today, so all I did was lift at school. I was going to go tread water at the pool, but my dad is out of town and I had nobody to time me. I am going to do that over the next 3 days though, because I need to be able to last 10 minutes by sunday. Anyways, for weights I did:

4x6 squats @ 195, 215, 225, 235
3x3 Hang Cleans @135

Thats all thats worth mentioning…