T Nation

Renaissance GPP


#1

I'm wanting to embark on Christian Thibadeau's Renaissance Body Development program for the next couple of weeks. I was wondering, however, if anyone's got any bodyweight or med ball gpp ideas for section 3.

I've taken a break from sprinting for cardio and I'm doing Coach Davies Renegade circuits of jumping jacks, shuffle splits, burpees and mountain climbers, so my first thought is to just throw them in after weights. That said, the renegade cicuits can be decidely unpleasant at times and the thought of doing them for fifteen minutes post weights is near sickening. Still, I'll probably give it a try tommorow just to test the waters, though any shared thoughts would be much appreciated.

Cheers Hriliu999.


#2

Chad has a good bodyweight GPP routine.
Look it up, it's called GPP ASAP.

I did it in the park during the summer. It was pretty fun and intense.


#3

I still remember Chad's GPP asap program.

The 45 lb plate relay, that was an awesome one for the guy who needs GPP.

I would make sure to throw in some sledge hammer training, sandbag work, all manual labor type training. This stuff works the entire body and develops work capacity big time.

In addition, get in a day of high rep training w/the weights, full body work. Or, start adding a high rep exercise at the end of your work outs.

Some people get used to training very heavy for low reps and it fools you b/c you get an ass whoopin once you try doing some high rep squats or high rep snatches with a kettlebell or dumbbell.

get out there and kick ass brudda!

--zach--


#4


here are some more pics of some GPP training you can do.


#5

some rope climbing, or do hand over hand rope pulls with sleds and kettlebells or any thing that offers resistance


#6

hand over hand work


#7

kegs


#8

more kegs


#9

sleds, hand over hand


#10

gotta have plenty of sleds for everyone!


#11

getting the back yard ready for a crew of athletes. (Not shown) - on the other side lay sledge hammers, a pile of stones and across the way is a rope hanging from a tree.


#12

see the training tools laying around in the background....stones of all sizes, endless variety when training with stones!


#13

Cheers for all the suggestions ZEvenEsh, definetly some ideas to try out there. I like that you comment on the importance of maintaining/improving work capacity/conditioning whilst on a cycle of low rep training. In fact this was my primary concern. What are thoughts on doing high rep ballistic exercises (weighted and non-weighted) such as burpees, med ball wood choppers?


#14

[quote]Hriliu999 wrote:
Cheers for all the suggestions ZEvenEsh, definetly some ideas to try out there.

-- my pleasure dude

I like that you comment on the importance of maintaining/improving work capacity/conditioning whilst on a cycle of low rep training.

--I learned through experience. After injuries and getting "angry" at bodybuilding when I should have been pissed at my own methods I stopped most of my SE(submaximal effort) work with moderate and high reps. This made me weaker and lost muscle! I was new to the entire strength and conditioning game at the time (still feel I am!!) so I didn't know how to organize and plan my workouts appropriately. As I say, you gotta 'Lift & learn!"

In fact this was my primary concern. What are thoughts on doing high rep ballistic exercises (weighted and non-weighted) such as burpees, med ball wood choppers?

--Dude, these are bad ass brother! I don't do the med ball wood choppers as I prefer sledge and axes instead, but I do them for warm ups and at end of workouts. Burpees can be done weighted and non weighted, go for it. Non weighted really push for getting serious air on each rep (watch Ross Enamait do them and you'll see what I mean by getting some air!!)

Also, include burpees with other tools such as sandbags, barbells and dumbbells.

Sandbag burpee, clean and press (or make it a burpee, squat, clean and press)

I do these with kettlebells as well, barbells and dumbbells. PM me and I'll show you a video of burpee + push up + power clean using a barbell.

In the end, you only feel better when you're "in shape" -

This is also why I like to do opposing movements or upper / lower body exercises back to back - I hate being out of shape and I prefer to push through a fast paced work out.

I'll do sandbag shoulder + squat for 5 on each side followed by pull ups or push ups back to back - things like this give you a great ass whoopin'

You can do simple things, like go to the park, work the monkey bars, some pull ups, some squats and lunges, run for a minute, then push ups, then find a rock and walk with it, maybe you squat and press and row the big stone - just get out there bro, you'll be kicking ass in no time!


#15


more GPP


#16

What are the plate relays?


#17

I can't be the only one who recognizes his screen name, can I. I'm not that smart. Google Zach Even-Esh and you'll see how valuable the info he typed above is. He knows his shit.


#18

If you read what he just posted... and don't realize he knows his shit.. well then I can't help you.


#19

Thanks for the kind words fellas, i've got LOTS TO LEARN before I will catch myself "knowing my shit" ha ha

Plate relays - I think Chad had the dude loading a 45 degree leg press with plates, then unloading them for something like 10 times!

I lay all the 45's down on the floor, and then the athlete picks them up in various fashions:

  • two at a time farmer walk, one in each hand

  • one on top of the other, zercher style

  • bear hug two at a time

walk them to point B, jog back to point A and repeat until all plates are at point B - rest a little, return all 45's back to point A

You don't need plates, you can use anything that offers resistance, just pick it up ad go

The pick up can be explosive for power development, the carry helps work on static strength, lowering the weights under control good for decelleration, etc.

I was watching MTV before and they showed that competition the Gauntlet - the dudes were wrestling in a sand pit

  • if you live near the beach, try wrestling on the sand for explosive bouts of 20 - 30 seconds or until someone gets pushed or thrown out of the circle - then run to the water and run for 30 seconds in knee deep water - keep on repeating -

I always thought of getting a sand pit for all types of training and wrestling drills for athletes (I've got major mental problems can't you tell!?!?)

the nicer the weather, the more outdoor training we do.

Kick ass dude, hope these ideas helped :slightly_smiling:

lata,

--zach--


#20

LOL dude if i could have just about anything it would be my own sand pitt. It is one item that sumo wrestlers use to build their legs to be powerful enough to launch a 400lbs+ man into another 400lbs+ man and knock him out of a ring! That and i could invite all the babes over for beach style volleyball :wink:

By the way has anyone ever tried the medicine ball workout tape from ringside? Just curious what it would have and how they would use a medball to help with boxing. Any ideas