My GPP Workouts, PLEASE critique

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61

September 14, 2004
CNS Day

Well, after a very general conditioning week last week, I have decided that I am in good enough shape to start my gpp phase. This weeks split looks like:

Monday: Acceleration Development, Weights, abs
Tuesday: Extensive Tempo, abs
Wednesday: Medball Circuit, rope work, abs
Thursday: Extensive Tempo, abs
Friday: Hills/plyos
Saturday: Low intensity tempo or circuit
Sunday:Off

Microstretch every day, but pnf stretching once a week.

Today was acceleration development and weights, for weights:

Squat:
185x8
205x6
225x4
250x3
255x2

Power Clean:
135x6
135x6
145x4
150x3
160x2
170x1

We also dead some trap bar deadlifts, and I just did 3x6 at 145, very light.

Acceleration Development:
10 Yard accelerations (laying on stomach, back, standing)
2 Relaxation Sprints
1 20 lying on stomach
2 10’s from 3 pt stance
1 30 stomach start
2x20 yards bounding

Abs: Did some Denise Austin ab video that my mom has after plyos (felt gay as hell dong it) and then 6 minute abs after weight training.

Just got done microstretching…

62

September 14, 2004
Tempo

Tried something new today, short and sweet. I did:
4x6x15m tempo with about 5-8 seconds recovery between each rep, and 15m walk after each set. It was a much better workout then it sounds.

After that, I did 3x6 hanging pullups (pullup, drop to full extension and hang for 5 seconds, repeat). I planned on doing 3x10 dips and a pushup circuit, but I hurt my collar bone working out yesterday, and it was bother me when I started doing both of these (I either hurt it on dips or power cleans). I did, however do an ab workout.

For weights, it was a heavy upper body day, I did:
Incline Bench:
95x8
95x6
105x4
115x3
125x2

Bench Press:
115x8
125x6
135x4
145x3
155x2

I am about to go do microstretching, and I have a medball circuit tomorrow.

63

September 15, 2004
Low Intensity

Today was a perfect example of how a low intensity workout should go. The point of it was just to keep moving on my off day. During weight training we did form running and then did partner stretching for about 15 minutes.

When I got home, I did a circuit with just the bar. Very light weight and multiple exercises for the desired amount of reps. After each set I would do 2-3 minutes of jump roping. I went through this 3 times and it was good.

I am about to do some pnf stretching before I go to bed.

I am supposed to have some more tempo this week, but I don’t know if I will be able to do it (considering we are supposed to get 10 inches of rain and 40mph winds over the next 3 days).

Anyways, tomorrow is a hills workout…

Edit: I forgot to add that I was up to 159 on the scale today. Thats 10 pounds I have gone up in under 6 weeks. The bad part is that I am still skinny as hell, and don’t have as much muscle definition as I would like yet…

64

Be careful with that since your main focus is track now. That’s a rapid increase.

65

Yeah, I realize that. I am confused as hell though, because I use two scales and they are both way off. The one at home says 159, but the one in the weight room says 154…I guess I am somewhere between that, but regardless, I weighed 149 at the beginning of the school year.

66

September 16, 2004
Plyos

I am posting yesterday’s workout today. It was supposed to be hills and plyos, but it ended up being one of my most interesting workouts every. Ivan hit and we had 8 inches of rain and 45 mph winds, so we lost all power for 8 hours and my basement flooded. I did my workout in my basement with a lantern, so it was kind of hard to see. One of my biggest goals was not to skip any workouts, so I didn’t skip this. Instead of hills, I did:

Depth Drops (24 inch box): 4x5
Depth Jumps: 3x3
Tuck Jumps: 4x5 (first 2 sets with 6 pound vest)
Vertical Jumps: 4x5 (first 2 sets with 6 pound vest)
Broad Jumps: 4x5 (first 2 sets with 6 pound vest)

The weights:
Squats:
135x8
185x6
225x4
235x3
295x2

Hang Cleans: 2x3 @135
Power Cleans: 6x135, 3x160, 1x185

Today I am going to do tempo (hopefully), if not I will find a circuit or something to do.

67

September 20, 2004
Sprints

I did acceleration development, and I felt real good throughout the workout. I took 3g of glutamine pre, during, and post workout. The workout was:

10x20m sprints (6 prone, 3 sprinters stance, 1 on back)

I ended that with lower body pnf stretching.

Tomorrow I have tempo, upper body depletion, and abs…

68

September 23, 2004
Hills

Did some hills today, high intensity at about 95%. I did:
5x20m

2x20m bounding

Pretty tiring workout overall. We also squatted today. We were supposed too max, but I have read on here to never max out (not to mention it is retarded how they make us max), so I just did 300 full squat to get a number down (counts as a test grade). The coach (my old bball coach) bitched at me for not pushing myself, but i dont care, I know what I can do.

Tomorrow I have some tempo and medball work.

69

Boy to Beast v. 1.0

GPP
Day 1 (High Intensity): Acceleration Development, Weight Training, Abs
Day 2 (Low Intensity): Ext. Tempo (100m repeats), Upper Body Depletion
Day 3 (Low Intensity): Light weight circuits, Rope Work
Day 4 (High Intensity): Hills, Plyos, Weight Training, Abs
Day 5 (Low Intensity): Ext. Tempo (200m-400m), Upper Body Depletion
Day 6 (Low Intensity): 20 minute Medball Circuit (AM), Rope Work/Circuits
Day 7: Off

Day 1 (High Intensity):
Acceleration Development:
3 10 yard accels standing, lying, back (1 min recovery)
2 10 yard sprints from sprinters position
1 20 yards lying face down starts (3 mins recovery)
1 20 yard run prone
1 30 yards on your back starts (4 mins recovery)
1 30 yard on stomach start (3 minutes recovery

Abs:
20-minute ab circuit

20 minutes microstretching with the Fraid notes

Day 2 (Low Intensity):
Extensive Tempo:
Set #1- 110+110+110
Set #2- 110+110x2+110
Set #3- 110x2+110+110x2

25 yards walk after each sprint, 110 yards walk after each set

Depletion Work:
I. Pullups: 3x maximum with 3 minutes rest
II. Pushups: Various reps (standard, incline, decline, Charles Atlas, various hand positions)-130 reps
Post workout stretching using the Fraid Nots for 20 minutes and using the microstretching methods.

Day 3 (Low Intensity):
Rope Work (3lb vest):
4x3 Minutes, 1-minute rest after each set

Circuit (45 lb bar):
Hang Clean
Military Press
Curl
Squat
Push Press
Lunge (each leg)
Bent Over Row

Do 10 reps of each exercise in circuit fashion. Go through the circuit two times, rest 2 minutes, and repeat. Do a total of 3 weighted sets.

20 minute stretching with the Fraid Nots using Microstretching Methods

**Walk with 10-pound weight vest for 2-3 hours
*Can do very light tempo if I feel that is necessary over the circuits

Day 4 (High Intensity):
Plyos:
Depth Jumps-3x3
Depth Landings-3x5
Squat Jumps-3x4
Broad Jumps (7lb Vest)-2x5

Hills:
8x12m

Abs:
20-minute ab circuit

20 Minutes microstretching with the Fraid Nots

Day 5 (Low Intensity):
1x4x200 with walk back between sets
1x2x200 with walk back between sets

I. Pushups (optional weight vest)-3x maximum with 30 seconds rest
II. Hanging Pullups (full extension pullups with 5 second hanging period at bottom)
Post workout stretching using the Fraid Nots for 20 minutes and using the microstretching methods.

20 minute ab circuit

Day 6 (Low Intensity):
Medicine Ball Circuit (AM):
Various Exercises, total 400 throws

GPP Circuit (7 pound vest): 3x
Jumping Jacks x50
Burpees x15
Dips (15 reps)
Split Shuffle x50
Rope Work x50 jumps

**Walk with 10-pound weight vest for 2-3 hours

Day 7 (Off):
PNF Stretching using the Fraid Nots

70

September 27, 2004
Plyos/Weights

Today was a planned acc. dev. day, but Jean hit and we have 30mph winds and tons of rain, so I did plyos instead. I did:

3x5 Depth Landings-28 inch box
3x3 Depth Jumps-18 inch box
4x5 Tuck Jumps
2x5 Broad Jumps
2x8 Flying Step ups
3x mini hurdle hops (5 jumps per set)

The weights I did was:

5x5 full squats @185, 205, 225, 235, 240

5x5 Power Cleans @135, 140, 145, 150, 155

I also did a 15 minute ab circuit and 25 minutes of microstretching.

Good day today, ate clean as hell with nothing bad at all, and I plan on continuing that. Tomorrow I have tempo outside (hopefully)…

71

September 28, 2004
Tempo

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

25 yards walk after each sprint, 110 yards walk after each set

Depletion Work:
I. Pullups: 3x maximum with 3 minutes rest
Did not do the pushups because I was too tired.

Weightlifting earlier in the day:
Bench Press: 5x5@135
Incline Bench: 5x5@95, 100, 105, 110, 115
Dips: 3x10

72

September 30, 2004
Acceleration Dev.

8X20m at full speed (4 sprinter stance, 3 prone, 1 back0
3x3 depth jumps

20 minutes microstretching

73

Are you using spikes right now for your acceleration dev.?

74

No, I don’t have spikes nor a rubber track to run on. They are building a park in my neighborhood however, which will have 4 soccer fields. I will be doing all of my sprinting/tempo on the soccer fields, and I guess I can buy a pair of spikes for that. The park opens late october, and it also has this big brick wall made for kicking soccer balls against, but I will use that for my medball work…

75

October 4, 2004 (posting for yesterday)
Acceleration Development

10x15m from sprinters stance

Squat: (below parallel, fast as possible, light weight)
4x135
4x185
4x185
4x205
4x205

Power Clean:
4x135
4x135
4x145
4x155
4x155

15 minute ab video

30 minutes microstretching

76

October 5, 2005
Low Intensity

Weights (at schools):
5x4 bench @135, 135, 145, 145, 155 (2x)
5x4 incline bench @95, 95, 105, 115, 125
3x10 dips

Complexes (low intensity circuit):

Curls
Military Press
Hang Clean
Push Press
Bent Over Row
Squat
Lunge

6 reps of all of those all the way through without stopping, followed immediately by 3 minutes jump roping. Rest and repeat 2 more times…

77

October 11, 2004
Accel. Development

Back into serious, structured, planned out training today. I got everything in my life organized from school to training. I am up to 158 at 5’11, and would like to get down to about 154 or so. I am still fairly skinny (you can see my ribs), but not where I want to be now. For the weights, I did:

4x4 Full Squats @185, 195, 205, 225, 225
4x4 Power Cleans @135,145, 155, 165

Sprints:
3 10 yard accels standing, lying, back (1 min recovery)
2 10 yard sprints from sprinters position
1 20 yards lying face down starts (3 mins recovery)
1 20 yard run prone
1 30 yards on your back starts (4 mins recovery)
1 30 yard on stomach start (3 minutes recovery

10 minutes of abs

20 minutes of microstretching

My fraid nots should come in tomorrow, so I am looking forward to using them…

78

October 12, 2004
Rope Work (in place of tempo)

Weights:
4x4 bench press @135, 135, 135, 145
4x4 incline bench @95, 115, 115, 115
3x10 Dips
Pullups: 10, 11, 3
15 decline pushups and 15 standard pushups

I also did 4x3 minutes rope work and was supposed to follow that with 100m repeats. When I was jump roping, I had this real weird sensation in the very back of my head, i don’t know how to explain it. It kept bothering me when I was doing rope work…and when I wen’t out to sprint, I felt pretty dizzy and I sort of had tunnel vision. It was really weird because nothing like that has ever happened to me. Needless to say, I didn’t do anything after that.

I got my Fraid Nots (www.tomdrum.com) that clemson reccomends, and I had my first stretching session with them today. They were AWESOME like clemson always says (better then I expected), and it was probably one of the best stretching sessions I have had. It is basically like having another partner there. I will be using them every day post workout. I definitley reccomend this product to anyone, I mean its only 9.98, and seems awesome.

I will do the 100m repeats tomorrow…

79

October 18, 2004
Acceleration

13x15m (3 relaxation, 3 sprinters stance, 3, 1 laying on back

Weights:
4x3 Power cleans @155, 165, 170, 175
4x3 squats @225, 235, 245, 255

6 minute abs x2 (once after sprints, once after weights)

30 minutes stretching with Fraid Nots

80

October 18, 2004
Tempo

Posting this for yesterday:

Weights:
4x3 bench press @145, 145, 155, 165 (only got 1 rep)
incline bench @105, 115, 115, 125
3x10 Dips
Various pushup styles totaling about 100 reps

2x5x100m tempo at 75% with 30 jumping jacks after each run

30 minutes stretching with fraid nots