I have been following this site for ages and have bought all the products from the shop. So thought I would be accountable and start up a training journal.
I am a 50 yo masters athlete who has been plagued by calf and hamstring injuries I guess from overtraining and too much High intensity work. I am basing my GPP off the GPP essentials product with a reduced workload of approx 50% and only two Hi days and all tempo work will be done on the bike. I am quite excited about this new approach.
Please feel free to critique
GPP
wEEK 1
Mon 1 Set of Bike Tempo
Upper weights -
Bench 5 x 10 x 70kg
Lat Pulldown- 3 x 10 x 60kg
Military Press- 3 x 10 x 40kg
Seated Row 3 x 10 x 55kg
Abs 30 sec on / 30 sec off for 10 mins
Tuesday
Hills
5 x 10m
5 x 15m
5 x20m
All with walk back rec
2 x 10 hurdle walk overs
Abs 30/30
Wed
5 x med ball acceleration 1
5 x med ball acceleration 2
Lower body weights
Cleans technical 5 x 5 x 40kg
Squats (past parallel) 5 x 10 x 100kg
Deadlift 1 x 10 x 80kg
supine hamstring extension 4 x 10 ea leg
Hyper extension 2 x 10
Plyometrics
Jump up on 60cm box 3 x 5
Abs 3 x100
Stretch 15mins
Felt good doing this session, though a little awkward on the cleans.
Thursday 14/05
1 set of bike tempo
weights (upper body)
Bench 5 x 10 x 72.5kg
Lat pulldown 3 x 10 x 60kg
Military Press 3 x 10 x 42.5kg
Seated Row 3 x 10 x 60kg
Abs 30secon/30sec/off- 10mins
Had to train in the morning before work so was a little rushed.
First full week of training and feel strong and coping, which is a problem I have had in the past.
Saturday 16/05
Hills
5 x 10m
5 x 15m
5 x20m
All with walk back rec
2 x 10 hurdle walk overs
Lower body weights
Cleans technical 5 x 5 x 40kg
Squats (past parallel) 5 x 10 x 102.5kg
Push Press 3 x 10 x 40kg
supine hamstring extension 4 x 10 ea leg
Hyper extension 2 x 10
Abs 30/30
Felt smooth on hill runs , much better than on Tuesday. left hamstring a little tight but think this is just from returning to running again.
Sunday 17th-Monday 25/05
Hurt Right quad doing medicine ball jumps last sunday and have been doing 1 set of bike workout and alternating upper and lower body weights.
Monday 25/5
1 x bike work out
Leg extension(cant squat yet) 5 x 8
hamstring curl 5 x 8
SUPINE STRAIGHT LEG GLUTE LIFTS 5 X 10
Hyper row with 20kg 3 x 10
Abs 30/30
Quad is improving , am going to give it the rest of the week to make sure. As I can’t squat/clean/dead with this injury have had to modify lower leg work.
Tuesday 26/5
1 x bike workout on Eliptical amchine L1
bENCH 5 X 8 X 82.5KG
lAT PULLDOWN 3 X 8 X 65KG
Shoulder press 3 x 10 x 47.5kg
Seated row 3 x 10 x 60kg
Abs 30/30- 10 mins
Wednesday 27/5
1 x bike workout on Eliptical amchine L2
Leg extension(cant squat yet) 5 x 8
hamstring curl 5 x 8
SUPINE STRAIGHT LEG GLUTE LIFTS 5 X 10
Hyper row with 20kg 3 x 10
Abs 30/30
Quad is 100% I feel now, will do bike session on thursday and back to hills on saturday, staring back at week 1.
Thursday 28/5
1 set of bike workout
Bench 5 X 8 X 85KG
Lat PULLDOWN 3 X 8 X 65KG
Shoulder press 3 x 10 x 50kg
Seated row 3 x 10 x 60kg
Abs 30/30- 10 mins
Saturday 30/5
Hills 5 x 10m, 5 x 15m 5 x 20m - walk back recovery
Leg extension(cant squat yet) 5 x 8
hamstring curl 5 x 8
SUPINE STRAIGHT LEG GLUTE LIFTS 5 X 10
Hyper row with 20kg 3 x 10
Abs 30/30
Sunday 31/5
Full bike workout
2 x 5 x jump up on box- 60cm
Monday 1/6
1 set of bike workout
Bench 5 X 8 X 85KG
Lat PULLDOWN 3 X 8 X 65KG
Shoulder press 3 x 10 x 50kg
Seated row 3 x 10 x 60kg
Abs 30/30- 10 mins
Tuesday 2/6
2 x 5 x 30m hills 1min.45sec rec/5 mins rec
3 x 10 x hurdle walk overs
Wednesday 3/6
2 x 3 x medicine ball accelerations
Power cleans (technical) 3 x 5 x 40kg
Squats 4 x 10 x 60kg
Deadlift 3 x 10 x 60kg
SUPINE STRAIGHT LEG GLUTE LIFTS 5 X 10
3 x 5 x jump up onto 60cm box
5 x 10 x hyper row
Abs 30 sec on/ 30 sec off- 10 mins
First session back on leg weights- no pain in quad
Thursday 4/6
1 set of bike workout
Bench 5 X 8 X 87.5KG
Lat PULLDOWN 3 X 8 X 65KG
Shoulder press 3 x 10 x 50kg
Seated row 3 x 10 x 60kg
Abs 30/30- 10 mins
Friday 5/6
Rest
Saturday 6/6
2 x 5 x 30m hills 1min.45sec rec/5 mins rec
3 x 10 x hurdle walk overs
Power cleans (technical) 5 x 5 x 40kg
Squats 5 x 6 x 80kg
Deadlift 1 x 10 x 80kg
SUPINE STRAIGHT LEG GLUTE LIFTS 4 X 10
3 x 10 x hyper row
Abs 30 sec on/ 30 sec off- 10 mins
No pain in quad and gradually increasing squats, still not comfortable doing double leg hops which was how I injured the quad. Any suggestions in how to progress back into jumps would be great. Thought I would give it until the end of June before I attempt any jumps.
Sunday 7/6
Full bike workout
5 x reverse overhead throw
3 x 5 x jump up on box- 60cm
Stretch
Yoga
Monday 8/6
1 set of bike workout
Bench 5 X 8 X90 kg
Lat PULLDOWN 3 X 8 X 70 kg
Shoulder press 3 x 10 x 50kg
Seated row 3 x 10 x 60kg
Abs 30/30- 10 mins
Incresed weight on Bench and pull downs.
Tuesday 9/6
2 x 5 x 30m hills 2min.30 sec rec/7 mins rec
3 x 10 x hurdle walk overs
Felt quite good again on the hill and with the longer recovery there was a bit more speed without me reachinh for it.
Wednesday 10/6
2 x 5 x medicine ball accelerations
Power cleans (technical) 3 x 5 x 40kg
Squats 5 x 6x 100kg
Deadlift 8 x 60kg. 8 x 70kg, 8 x 80kg, 8 x 90kg
SUPINE STRAIGHT LEG GLUTE LIFTS 4 X 10
3x 10 x hyper row x 20kg
Abs 30 sec on/ 30 sec off- 10 mins
Increased weighton squat and deadlift and no pain in quad, think it may be pretty well healed.
One question I have, are hurdle walkovers done before or after the speed/hill work. I have been doing them after the hills.
Cheers
Thursday 11/6
1 set of bike workout
Bench 5 X 8 X 90kg
Lat PULLDOWN 3 X 8 X 70KG
Shoulder press 3 x 10 x 50kg
Seated row 3 x 10 x 60kg
Abs 30/30- 10 mins
Friday 12/6
Rest
Saturday 13/6
2 x 5 x 30m hills 2min.30sec rec/5 mins rec
3 x 10 x hurdle walk overs
Power cleans (technical) 5 x 5 x 40kg
Squats 5 x 6 x 100kg
Deadlift 1 x 10 x 95kg
SUPINE STRAIGHT LEG GLUTE LIFTS 4 X 10
3 x 10 x hyper row
Abs 30 sec on/ 30 sec off- 10 mins
Sunday 14/6
Full bike workout
5 x reverse overhead throw
3 x 5 x jump up on box- 60cm
Stretch
Yoga
Monday 15/6
1 set of bike workout
Bench 5 X 6 X95 kg
Lat PULLDOWN 3 X 6 X 75 kg
Shoulder press 3 x 8 x 50kg
Seated row 3 x 8 x 65kg
Abs 30/30- 10 mins
Tuesday 16/6
2 x 4 x 30m hills 3 min.30 sec rec/7 mins rec
3 x 10 x hurdle walk overs
Trained in the rain and felt tight and heavy, need to learn to relax and let the speed come to me.
Wednesday 17/6
2 x 5 x medicine ball accelerations
Power cleans (technical) 3 x 5 x 40kg
Squats 5 x 6x 120kg
Deadlift 10 x 60kg. 6 x 80kg, 6 x 90kg, 6 x 100kg
SUPINE STRAIGHT LEG GLUTE LIFTS 4 X 10
3x 10 x hyper row x 20kg
Abs 30 sec on/ 30 sec off- 10 mins
Feeling a little sore in legs and calves, need to focus on recovery more.
Thursday 18/6
1 set of bike workout
Bench 5 X 6 X95 kg
Lat PULLDOWN 3 X 6 X 75 kg
Shoulder press 3 x 8 x 50kg
Seated row 3 x 8 x 65kg
Abs 30/30- 10 mins
Saturday 20/6
2 x 4 x 30m hills 3min.30sec rec/5 mins rec
3 x 10 x hurdle walk overs
Power cleans (technical) 5 x 5 x 40kg
Squats 5 x 6 x 100kg
Deadlift 1 x 10 x 95kg
SUPINE STRAIGHT LEG GLUTE LIFTS 4 X 10
3 x 10 x hyper row
Abs 30 sec on/ 30 sec off- 10 mins
Sunday 14/6
Full bike workout
5 x reverse overhead throw
3 x 5 x jump up on box- 60cm
Stretch
Yoga
Monday 22/6
full bike workout
Low intensity med ball circuit
Tuesday 23/6
3 x 10m from push up start 1.5 mins rec
3 x 20m from high start 2.5 mins rec
2 x 15E 15F 15E 6mins rec
1 x 40m 10+
3 x 10 hurdle walk overs
Felt ok for first session on the flat, right hamstring is a little tight, need to learn to accelerate with arms on efe
Wednesday 24/6
Bench 5 x 5 x 100kg
squat 5 x 5 x 100kg ( quad is still recovering)
Lat pulldown 5 x 5 x 80kg
Supine hip extension 4 x 10
Abs 30/30
Thursday 25/6
Bike tempo
Low intensity med ball circuit
Friday 26/6
Rest
Saturday 27/6
2 x 4 x 30m hills 3.5 mins/10 mins rec
3 x 10 hurdle walk overs
bench 3 x 5 x 102,5kg
squat 3 x 5 x 110kg
power clean 3 x 5 x 42.5kg
lat pulldown 2 x 8 x 70kg
shoulder press 2 x 8 x 50kg
supine hip ext 4 x 10
abs 30/30
Sunday 28/6
bike tempo
6 x overhead throw
2 x jump up and down from 60cm box
2 x jump up onto box
abs 30/30
Training has been consistent, though have niggles in hamstring and quad which I think is not great for a GPP, could be getting used to running again or the volume/intensity maybe too high for me. Will pay close attention to this.
Track
2 x 15m from push up start- 2 mins recovery
1 x 15m from high start- 2 mins rec
2 x 15e15f15e - 6 mins rec
2 x 15f15e15f - 6 mins rec
1 x 40m 15+
3 x 10 hurdle walk overs
1 x 10 walk unders
Hamstring was fine and no quad problem at all, felt ok running , real happy to be just ticking off the sessions.
Weights
Squats 3 x 5 x 120kg - no problem with quad, will increase more slowly now by 2.5kg each session until I get back to 3 x 5 x 140kg
Bench press 3 x 5 x 107.5kg - was really pleased with this
Deadlift 1 x 5 x 100kg
Supine straight leg hip raises 4 x 10
Abs 30 on/30 off for 10 mins.
Have dropped the volume and number of exercises in weights, will see how this feels for a while.
Wednesday 1/7
bike tempo
6 x overhead throw
2 x jump up and down from 60cm box
2 x jump up onto box
abs 30/30
Thursday 2/7
1 set of bike Tempo
Incline bench 3 x 5 x 80kg
Squat 3 x 5 x 125kg
Power clean 3 x 5 x 42.5kg
Supine straight leg hip lifts 4 x 10
Abs 30/30 for 10 mins
Friday 3 /7
Rest
Saturday 4/7
2 x 4 x 30m hills 3.5 mins/10 mins rec
3 x 10 hurdle walk overs
bench 3 x 5 x 107,5kg
squat 3 x 5 x 125kg
power clean 3 x 5 x 45kg
lat pulldown 2 x 8 x 70kg
shoulder press 2 x 8 x 50kg
supine hip ext 4 x 10
abs 30/30
Sunday 5/7
bike tempo
Low Int med ball 15 mins
Strectch
Yoga
Monday 6/7
2 x 20m from high start/ 2 mins rec
2 x 15m from 10m build up/ 5 mins rec
2 x 15m from 15m build up/ 6 mins rec
2 x 15m from 20m build up/ 7 mins rec
3 x hurdle walk overs
2 x hurdle walk unders
bench 3 x 5 x 107,5kg
squat 3 x 5 x 127.5kg
power clean 3 x 5 x 50kg
lat pulldown 2 x 8 x 70kg
shoulder press 2 x 8 x 50kg
supine hip ext 4 x 10
abs 30/30
Tuesday 7/7
Full bike tempo
6 x rev over head
4 x 5 x jump up and down on 60 cm box
stretch
Feeling good and coming to the end of the 7 week GPP, have been having hot n cold showers every day, keeping on top of niggles, running only two days a week and supplementing with bike tempo allows me to get on top of any niggles. Squats are slowly getting back up there after issue with quad. Thinking of doing a 7 week strength phase in first part of SPP, KEEPING SPEED INTENSITY TO 90-95%. Does this sound right???
Tuesday 7/7
Full bike Tempo - reduced RPM TO 130 as I usually travel at around 135-140, definitely was easier on the legs.
6 x reverse over head throws
4 x 5 x jump up and down off a 60cm box
Abs 30 sec on /30 sec off for 10 mins
Stretch
Hot and cold shower
Wednesday 8/7
Full bike Tempo
1 set of low intensity med ball- reduced ball to 3kg from 4 kg - approx. 15mins
Thursday 9/7
2 x 20m from high start - 3 mins rec
2 x 2 x 50m 10+, 2.5 mins/10 mins rec - felt sluggish today
3 x hurdle walk overs
3 x hurdle walk unders
Weights
Cleans 3 x 5 x 52.5kg
Bench press 2 x 5 x 107.5kg, 1 x 4 x 110kg
Deadlift 5 x 60kg, 5 x 80kg, 5 x90kh, 5 x 100kg, 5 x 105kg ( pb)
seated row 2 x 8 x 65kg
shoulder press 2 x 10 x 40kg
Straight leg bridges 4 x 10
Abs 30/30 for 10 mins
Hot and cold shower
Finished my 7 week GPP without injury which is rare for me, am conscious about reducing volume on speed days and intensity on tempo/bike days.
Have had the flu on and off for the past two weeks,
Did a session last Saturday
25/7/15
2 x 20m-3.5 mins rec
2 x 20m from push up start- 3 .5mins rec
2 x 15E15F15E - 6 mins rec
1 x 15F15E15F
WEIGHTS
Bench 3 x 5 x 100kg
Squat 3 x 5 x 130kg
Cleans 5 x 3 x 50kg
Lat pulldown 2 x 8 x 70kg
Military Press 2 x 8 x 50kg
Straight leg bridges 4 x 10
abs 30/30 for 10 mins
Hot n cold shower
Sunday 26/7/15
Bike tempo
Low int medball 3 kg ball
Mobility work
Yoga
Felt really good after weekends training then woke up Monday and felt like shit, Haven’t trained yet this week.
Finally come good from the flu and trained on Wednesday
WEDNESDAY 5/8
Eased my way into session after two weeks with the flu
1 set of bike tempo
Squat 3 x 5 x 105kg
Bench 3 x 5 x 90kg
Power cleans 5 x 3 x 50kg
Supine hip extension 4 x 10
Thursday 6/8
Full set of Bike Tempo
5 x med ball acc 1
5 x med ball acc 2
Mobility work
Friday 7/8
Rest
Saturday 8/8
2 x 20m- 2.5 mins rec
2 x 20m from a push up start- 2 .5 mins rec/ 6 mins rec
2 x 3 x 50, 20 + 3 mins/6.5mins rec
3 x 10 hurdle walk overs
Weights
squats 3 x 5 x 120kg
Bench 3 x 5 x 100kg
Cleans 5 x 3 x 55kg
Lat pulldown 2 x 10 x 65kg
Shoulder press 2 x 10 x 40kg
Supine hip extension 4 x 10
abs 30sec on/ 30 sec off for 10 mins
Mobility work
Hot n cold shower
Felt ok running but legs were a bit weak and needed the work.
Monday 10/8
full bike workout
4 x revere overhead throw
6 x medball acceleration 1 and 2… all done with a 5kg medball
Mobility work 15 mins
Felt a bit fluey again but improved as session went on, felt good in the medball accelerations, these are great for me and getting in a good acceleration pattern.
Why don’t you weave those med ball exercises into the bike circuit? Or do the med ball as part of your warm up.
Are you doing it at the end or does it just read that way?
You can do the bike workout 45 seconds work , 15 seconds taking it easy
you can do the bike workout 45 seconds work, come off and do med ball throws, sit ups ( for 30 seconds and then back on bike to do a set).
I would be doing all my box and ploy’s on non tempo days but I am not sure what you are thinking