The following training session is taken directly from my GPP Advanced training program, a 3-phase bodyweight-focused General Physical Preparedness (GPP) training program designed to improve athleticism, functional strength endurance, and work capacity for advanced-level athletes.
This training plan was created for fitness enthusiasts who want to challenge themselves to develop their muscular endurance, and work capacity, and achieve the highest level of physical readiness possible using bodyweight movements.
Warm-up
2 ROUNDS
A1. Pull-ups or Chin-ups-3-5
A2. Push-ups or Triceps Push-ups-8-10
A3. Sit-ups w/ feet unanchored-8-10
A4. Swimmers-5 reps each leg alternating
A5. Dynamic Side Lunges-3 reps each leg
A6. Med Ball Chest Pass variations-5 reps @ explosive effort *
Rest 30 seconds between rounds
Coaching Comments:
* Choose a variation. Perform a Med Ball Chest Pass to Ground as a substitute as necessary.
Specific Warm-up
N/A
Training
3 ROUNDS
A1. 2-Hand Bar Hang-40 seconds
A2. Straight Arm Copenhagen Side Plank-20 seconds each side/ Rest 1:00 between rounds
3 ROUNDS
B2. Push-ups-15
B3. Push-up Isometric Hold @ bottom position-20-30 seconds *
B4. Dynamic Side Lunges-6-8 reps each leg
B5. Pull-ups-8, 5, 2 reps **
B6. Sit-ups w/ feet unanchored-30 reps @ Sub Max Effort (SME)/ Rest 1:00 between rounds
C. Accumulate 60 Bar Dips as quickly as possible
Coaching Comments:
* Isometric Hold @ bottom position is maintaining your chest 2 inches above the deck for the prescribed period.
** Rest up to 30 seconds between sets in the ladder. Perform all reps as perfectly as possible each round.
@ SME or Sub Max Effort means to
accumulate the prescribed # of reps while staying away from muscle failure and excess muscle fatigue.
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👍 great routine...