This is a base GPP Plan
This cycle began with some aerobic conditioning that gives us a solid foundation to build our high-intensity training off of. After this training is completed it will be “touched up” as we continue through the year to ensure we do not lose the adaptations we have gained. It then worked into the Iso circuit that we are currently doing. This cycle is a higher intensity that leads to lactate accumulation within the muscle and, without getting into the specific physiology, allows your body to “endure the discomfort” caused by lactate build up. This cycle also increases the strength of your tendons which play an important role in explosive movements, specifically the stretch shortening cycle. We will work this week into oscillatory training to improve your general muscle firing and then into other aerobic based circuits..
FeaturesA
Dynamic Short Warm-up 2 xlathlete.com
B1
L Cone Agility Drill
6 x 1
B2
Neural Perplexity Forward
6 x 1
C1
Reverse Lunge with Contralateral One Arm Band Row
1 x 12
C2
Reverse Lunge with Contralateral One Arm Band Row
1 x 12
C3
Step up with Contralateral Shoulder Press Right
1 x 12
C4
Step up with Contralateral Shoulder Press Right
1 x 12
C5
Reverse Lunge with Contralateral One Arm Chest Press
1 x 12
C6
Reverse Lunge with Contralateral One Arm Chest Press
1 x 12
C7
One Leg RDL with Contralateral Arm Row
1 x 12
C8
One Leg RDL with Contralateral Arm Row
1 x 12
C9
Split Squat with Contralateral Shoulder Press
1 x 12
C10
Split Squat with Contralateral Shoulder Press
1 x 12
C11
RDL with Row
1 x 12
C12
Bent Over Face Pull
1 x 12
C13
RDL Windmill
1 x 12
C14
Split Squat with Contralateral Shoulder Press
1 x 12
C15
Split Squat with Contralateral Shoulder Press
1 x 12
C16
Overhead RDL
1 x 12
C17
Split Squat with Contralateral Arm Band Row
1 x 12
C18
Split Squat with Contralateral Arm Band Row
1 x 12
C19
Squat With Dumbbell Shoulder Press
1 x 12
C20
Squat with One Arm Dumbell Row
1 x 12
A
B1
Spring Ankle 1
1 x 20
B2
Spring Ankle 2
1 x 20
B3
Spring Ankle 3
1 x 20
B4
Spring Ankle 4
1 x 20
B5
Spring Ankle 5
1 x 20
A
Dynamic Warm up Elite
B1
Cross Over Run for Height
6 x 1
B2
Neural Perplexity Reverse
6 x 1
C1
DB Bench press W Iso Hold
2 x 2:00 @ 30 %
C2
Wall Sit
2 x 2:00
C3
Dumbell Two Arm Prone Row
2 x 2:00 @ 30 %
C4
Incline Bi Trap
2 x 2:00
C5
Supine Isometric Back Glute Hamstring Hold
2 x 2:00
C6
JM Dumbbell Press Isometric
2 x 2:00 @ 30 %
D1
Jog - Jogging Forward
1 x 0:07
D2
Skipping Backward Flaring Knee
1 x 0:07
D3
Shuffle Arm Swing Facing Left
1 x 0:07
D4
Skipping forward Picking Cherries
1 x 0:07
D5
Jog -Jogging Backward
1 x 0:07
D6
Carioca Facing Right
1 x 0:07
D7
Skipping Backward With Picking Cherries
1 x 0:07
D8
Shuffle Arm Swing Facing Right
1 x 0:07
D9
Carioca Facing Right
1 x 0:07
A
Neurological Reprogramming Warm Up
For Completion
B1
T Cone Agility Drill
6 x 1
B2
Neural Perplexity Reverse
6 x 1
C1
Dumbbell Step Up
2 x 10
C2
Lat Pull Down
2 x 10
C3
Bench Press
2 x 10
C4
Air Squat
1 x 0:10
C5
Dumbbell RDL
2 x 10
C6
DB Incline Fly
2 x 10
C7
DB Curl To Press
2 x 10
C8
Air Squat
1 x 0:10
C9
Piston Squat
2 x 10
C10
Tricep Push Down
2 x 10
C11
Full Bench Curl Up
2 x 10
C12
Air Squat
1 x 0:10
C13
Ball Leg Curls
2 x 10
C14
Side Delt Dumbbell Lateral Raises
2 x 10
C15
Gopher U Abs
2 x 10
C16
Air Squat
1 x 0:10
C17
Dumbbell Twisting Row
2 x 10
C18
Floor Tricep Dumbbell Extension
2 x 10
C19
Dumbell Hammer Curls
2 x 10
C20
Air Squat
1 x 0:10
A1
Spring Ankle 1
1 x 30
A2
Spring Ankle 2
1 x 30
A3
Spring Ankle 3
1 x 30
A4
Spring Ankle 4
1 x 30
A5
Spring Ankle 5
1 x 30
A
Neurological Reprogramming Warm Up
For Completion
B1
T Drill Around Cones Drill
6 x 1
B2
Neural Perplexity Reverse
6 x 1
C1
DB Bench press W Iso Hold
2 x 2:00 @ 30 %
C2
Right Leg Lunge Isometric
2 x 2:00
C3
Dumbell Two Arm Prone Row
2 x 2:00 @ 30 %
C4
Left Leg Lunge Isometric
2 x 2:00 @ 30 %
C5
Incline Bi Trap
2 x 2:00 @ 30 %
C6
JM Dumbbell Press Isometric
2 x 2:00 @ 30 %
C7
Supine Isometric Back Glute Hamstring Hold
2 x 2:00
D1
Jog - Jogging Forward
1 x 0:07
D2
Skipping Backward Flaring Knee
1 x 0:07
D3
Shuffle Arm Swing Facing Left
1 x 0:07
D4
Skipping forward Picking Cherries
1 x 0:07
D5
Jog -Jogging Backward
1 x 0:07
D6
Carioca Facing Right
1 x 0:07
D7
Skipping Backward With Picking Cherries
1 x 0:07
D8
Shuffle Arm Swing Facing Right
1 x 0:07
D9
Carioca Facing Right
1 x 0:07
A
Dynamic Short Warm-up 2 xlathlete.com
B1
Forward Tennis Ball Drop Start 20 Yards
6 x 1
B2
Neural Perplexity Reverse
6 x 1
C1
Reverse Lunge with Contralateral One Arm Band Row
1 x 16
C2
Reverse Lunge with Contralateral One Arm Band Row
1 x 16
C3
Step up with Contralateral Shoulder Press Right
1 x 16
C4
Step up with Contralateral Shoulder Press Right
1 x 16
C5
Reverse Lunge with Contralateral One Arm Chest Press
1 x 16
C6
Reverse Lunge with Contralateral One Arm Chest Press
1 x 16
C7
One Leg RDL with Contralateral Arm Row
1 x 16
C8
One Leg RDL with Contralateral Arm Row
1 x 16
C9
Split Squat with Contralateral Shoulder Press
1 x 16
C10
Split Squat with Contralateral Shoulder Press
1 x 16
C11
RDL with Row
1 x 16
C12
Bent Over Face Pull
1 x 16
C13
RDL Windmill
1 x 16
C14
Split Squat with Contralateral Shoulder Press
1 x 16
C15
Split Squat with Contralateral Shoulder Press
1 x 16
C16
Overhead RDL
1 x 16
C17
Split Squat with Contralateral Arm Band Row
1 x 16
C18
Split Squat with Contralateral Arm Band Row
1 x 16
C19
Squat With Dumbbell Shoulder Press
1 x 16
C20
Squat with One Arm Dumbell Row
1 x 16
A
Neurological Reprogramming Warm Up
For Completion
B1
Z Cone Agility Drill
6 x 1
B2
Neural Perplexity Forward
6 x 1
C1
Piston Squat
2 x 12
C2
Dumbbell Bent Over Row
2 x 12
C3
Dumbbell Incline Fly
2 x 12
C4
Air Squat
1 x 0:15
C5
Dumbbell RDL
2 x 12
C6
Dumbbell Bench Press
2 x 12
C7
Arnold Press
2 x 12
C8
Air Squat
1 x 0:15
C9
Dumbbell Walking Lunge
2 x 12
C10
JM Dumbbell Press
2 x 12
C11
Med Ball Twist
2 x 12
C12
Air Squat
1 x 0:15
C13
Ball Leg Curls
2 x 12
C14
Side Delt Dumbbell Lateral Raises
2 x 12
C15
Alternating V Up
2 x 12
C16
Air Squat
1 x 0:15
C17
Lat Pull Chin Grip
2 x 12
C18
Floor Tricep Dumbbell Extension
2 x 12
C19
Dumbell Hammer Curls
2 x 12
C20
Air Squat
1 x 0:15