Training

The worst part of Block training, the infamous GPP. Over the past 2 years, I have put out several GPP programs to the public - for free - and have gotten great feedback on how taxing they were. This is from accumulating knowledge over the years and putting things together that drastically "change gears" throughout the training day. Our current GPP is something I have done in the past but added more time to the circuits and hurricanes. Both proved to be too much the first week back from our break after the meet, also showing how poorly we carried over conditioning when peaking. We all know - or should by now - understand that this will take a drastic hit when preparing for a sport-specific thing like powerlifting. Day one we got through 6 rounds of hurricanes before I called it quits and Day two we stopped at 2 rounds of the circuit instead of four. By the end of these three weeks, we will finish all prescribed rounds

Training

WARM UP: 4 rounds

  • skip: 10 skips down 10 back
  • Side Shuffle (right foot Leading then left foot leading): 10 skips down 10 back
  • Lunges: 10 down 10 back
  • Stationary toe hops (stay on toes and do very small hops) working on ankle strength: 20 reps total
  • 4 square hops (make a lower case T on the floor, making 4 sections, and jump hop clockwise then counter clockwise) 3 clockwise / 3 counterclockwise

 

Day 1

- Barbell Complex: 10 exercises 6 reps each 3 rounds raise the weight every time you can complete everything in under 60 seconds

 

*RDL

*Shrug

*Push-press

*Upright-row

*Bent Over Row

*Jump Squat

*Good-morning

*Bicep Curls

*Close Grip Push-up

 

-Strength

*Single Leg Leg Press 3x12: WK1:   WK2:

*Leg Extensions 8 reps then 5 second hold, 3 Rounds (24 reps total 15 second hold total = 1 set) WK1:90   WK2:

*Cable hip Pull-throughs 3x20: WK1:10. WK2:

 

 

  • Hurricane (Category 1)

*Treadmill “Sprint” 10-15 seconds then 10% incline “walk” at 10mph until HR gets back to 120

- do this 9 times

 

 

Day 2

-Dumbbell Complex: 8 reps each 3 round raise the weight every time you can complete everything in under 60 seconds

 

*2 arm DB Kickbacks

*Bent Over DB Row

*Side Lateral Raises

*Front Raises

*Bicep Curls

*Standing Tricep Extensions

 

-Strength

*incline DB Press 4x8: 70,

*Cable Face Pulls 3x15: 8

*Bent Over Rear Delt Flies 3x20: 18

 

-Circuit: 5 exercises, 1 minute each exercise, 20 second break between exercises, 2 minutes between each round, 3 rounds total

 

*Rope Battle

*KB Swings: 30

*Med Ball Slams:14

*DB Farmer Carries: 50

*step up jumps