My GPP Workouts, PLEASE critique

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101

Got some motivation to start back training today, so I did:

December 28, 2004

5x200 with 45 seconds rest after each run
3x3 minutes rope work with 1 minute break between sets
3 sets Depletion pullups: 13, 7, 5 (lost a lot of strength)
3 sets depletion pushups: 39, 20, 13 (lost a lot of strength)
340 ab reps

20 minutes microstretching with fraid nots

I am not in good condition at all, so I will have to really work at it. I will have extended warmups from now on as well as tempo twice a day some days and tempo in the am before high intensity days.

102

December 30, 2004

Hills circuit of 30 meters consisting of:
High Knees
Butt Kicks
Lunges
Bounding
Sprints

Walk back rest after each and 2 minutes rest between sets. 3 sets. I got this workout from 400studs journal over at elitetrack

After this I moved on to some light weight circuits supersetted with rope work/gpp. I did:
6 reps of each continuous with 45lb bar:
Curls
Upright Row
Squat
Push Press
Hang Clean
Bent Over row
military press
deadlift

After going through that, I did 30 seconds of jumping jacks, burpees, and rope work. Rested 2 minutes and repeated (except 3 minutes of rope work after the second set)

Really nice low intensity day today. Great replacement for tempo for anyone interested…

103

Saturdays workout:
Circuit 1
Crunches:20
Rope Work-1 minute
Squat Throws (5kg): 12
Side to Side pushups: 15
Bridges: One minute hold

Rest 2 minutes

Circuit 2
Pushups: 30
Mountain Climbers: 25
Arm Step-Ups: 30
Burpees: 10

2 minutes rest

Circuit 3
Squats:25
Lunges:20m
High knees: 15 seconds
Rope Work: 1 minute

Rest 5 minutes

Stretching 20 minutes with the fraid nots

104

January 2, 2005

THE BEST WORKOUT OF THE YEAR!!
Today (and yesterday) I had a great diet courtesy of learning information from clemson and the recipe ebook from John Berardi. Because of this, my workout was AWESOME, I will definitley continue this…Anyways, I did:

Acceleration Development:
4x35m from sprinters stance
1x35m relaxation sprint

Extensive Tempo:
2x100
2x200
1x300
1x200
1x100

45s rest per 100m

Will do 30 minutes of pnf stretching with fraid nots later

105

Really glad things are going well for you nba. Keep up the good work. :slight_smile:

106

Thanks alot pete. Once my high school track season is over, I will really be studying your old journal. It has everything I need to set up a good schedule. Once again, thanks for all of your help and good luck with your strongman training.

107

Ehh…well keep in mind that it really didn’t work that well for me. I think it was getting good towards the end but I think the biggest thing is to train with a good coach because half of improvement is technique anyway. Anyway, thanks. :slight_smile:

108

I think its got some valuable information that I could use. Anyways…

January 3, 2005
Low Intensity Hills

8x60m hills at 75% with 1 minute (walkdown) rest in between

109

January 6, 2005
Rope Work

6x3 minutes rope work with 1 minute rest between sets

110

Haven’t updated in nearly a month. I have been just training with my school track team recently, and i have no control over the workouts so I don’t post them here.

We tested some this week, and I did:

32 inch standing vertical
9’2 standing broad jump
12.3 100m

I was pretty happy with both of my jumps, and I think my 100m time will be pretty decent under optimal circumstances (We ran it without blocks on an asphalt surface, so obviously no spikes, and we had to start when he lowered his hand at the finish line)

We’ll see how I improve…

111

Well, just because you have no control over what you’re doing does not mean you shouldn’t post daily. It will be really helpful for you later on down the road to be able to look back and see EXACTLY what you were doing on Sunday February 20th, the day before you pulled your hamstring… or the week of April 15th the day before you broke your school record in the 100m. It’s easier to track your progress and make improvements if you keep a detailed log.

112

I also missed seeing how you might have changed or transitioned, if anything, your workouts and how that effects things for you.
I liked how you were doing up to your last posts a month ago.

113

Well, I can post this past week of workouts (the first official week of track). All before that was just a bunch of conditioning workouts, anyways:

January 31, 2005
Tests:
Power Clean rep max: 185x3 (Tough to explain how we do it, you have to pick a weight that you know you can get once, and you must do it 5 times to progress to the next higher up weight, ie 190)
50m fly- 5.73

Workout:
3x800 at 3:40 pace with 5 minutes rest

February 1, 2005
Conditioning Work (This one will be tough to explain so bare with me). The following is done in circuit fashion with no rest:

15 Pushups
60m sprint (down and back 30m)
15 split squats
80m sprint (down and back 40m)
50 crunches
100m sprint (down and back 50m)
15 Squat Jumps
60m sprint (down and back 30m)
25 bodyweight squat
80m sprint (down and back 40m)
15 lunge jumps
100m sprint (down and back 50m)
10 dips on the football bench
60m sprint (down and back 30m)
50 crunches
80m sprint (down back 40m)
20 Mountain Climbers
100m sprint (down and back 50m)
20m lunge walk
80m sprint (down and back 40m)
10 side to side jumps
60m sprint (down and back 30m)

Now, this was our “speed” work, and obviously it is impossible to keep a sprint up the entire time. It was a pretty rough workout but I survived it

February 2, 2005
Raining outside, so we tested in the gym.
Bench Press: 175 pounds (down 25lbs)
Standing Vertical: 32 inches
Standing Broad Jump: 9’2"

Workout:
20 minute jog
5x20 seconds box jumps
3x10 seconds box jumps to the side

February 3, 2005
The hell workout, same as tuesday’s workout except we went through it twice. We had no rest during the circuit, and 5 minutes rest between circuits.

[b]February 4, 2005[b]
100m Time: 12.3
400m: 1:13 (lol, 18 seconds slower then my fastest time, i basically quit because the coaches were being retarded and made us time it with 8 people running in two lanes, so 4 people in my lane and we couldn’t switch lanes)

Workout:
2x800 at 3 minute pace

[/b]Summary[b]
-I was pretty dissapointed with my lifting maxes (down 25 lbs in bench and clean), but I haven’t touched a weight in 6 weeks so I should be able to get it back.

-I felt pretty good with my 100m time, as it is the first time I have actually ever timed it. Also, it was on aspalt without spikes, blocks, or a starting gun (we had to look down at the coach and go when he put his hand down). I think I can run a decent time with training.

-I felt happy I didn’t puke during the tuesday/thursday workouts, because they were ridiculous.

-I have to start lifting before school and running after, so I am going to be busy as hell with chemistry, trig, ap us/lit homework and SAT practice…

114

are your prs posted anywhere?
-seems like coaches aren’t in keeping with cfts, as your off season was looking.
anyway, good luck guy, looks pretty tough all around.

115

No they are not, because I don’t really know any of the sprinting times. I know weightlifting etc pr’s and they are

Height: 5’10"
Weight: 156
Bench: 205
Clean: 210
Squat: 330 full
Broad Jump: 9’3"
Vertical: 32

That’s about all I know. I trained CFTS style by myself during the offseason and the coach has his own ideas, I doubt he has ever heard of charlie

116

ok, sorry, I hadnt followed your posts from the beggining…
if you keep up the posting during track, it will be interesting to see your progress, as apparantly you didnt run track last season?

117

February 7, 2005
5x400 at supposedly 100% with one lap walk in between, went about 75%

February 8, 2005
2x4x40m at 100% with 20 seconds between runs and 5 minutes between sets

february 9 2004
100, 200, 400 at max speed with only like 4 minutes in between. Stupid workout. It was pooring down rain and I was sick, and had to go all out and ended up hurting my leg.

February 10, 2005
2x4x40m at 100%

February 11, 2005
We did a workout today where we jogged around the track and then ran up and down the bleachers by the football field. That is one rep and we did 4, so a mile run plus the bleachers.

118

hey how’s it going?

your last post showed you running into CNS debt all week.
What happened this last week?

119

Hey…sorry about posting late

February 14, 2005
4x500 at “100 percent” with one lap walking in between

February 15, 2005
3x10 forty yard dashes with 10 pushups and 10 situps between runs…15 seconds rest between runs and 3 minutes between sets

February 16, 2005
200 at full speed, 2 minutes rest, 400 at full speed

February 17, 2005
3x10 forty yard dashes with 10 pushups and 10 situps between runs…15 seconds rest between runs and 3 minutes between sets

February 18, 2005
10 minute jog and a bunch of jumping drills

We also lift at 7:30 am every day, so I lifted lower body twice this week. My shins are sore as hell from running on that asphalt track, and my whole body is dead.

120

Man, that looks brutal. You should look into recovery techniques that you can do on your own, because otherwise… you might not get much of anything but injured out of this track season. Foam rollers, “the stick”, contrast showers, icing/heating, learn it all man.