T Nation

What's Your GPP?

what does everyone do for their GPP during the week?

I do box jump variations or explosive pushups before my ME/DE work. Sled work on the day after ME/DE work.

Sled work for upper body is 60 second sets. Arms locked at bench sticking point walking forward, arms locked at bench sticking point walking backward. 3 sets of each, alternating.

Sled work for lower body is 60 second sets. Sled attached to belt and pulled forward and backward. 3 sets of each, alternating.

I also need to start doing more conditioning specialized work, hill sprints or sled pulling most likely, but can’t find a place to fit it in currently.

Getting up for more and sitting back down at the dinner table.

CS

[quote]CSEagles1694 wrote:
Getting up for more and sitting back down at the dinner table.

CS[/quote]

I like yours better.

[quote]louiek wrote:

[quote]CSEagles1694 wrote:
Getting up for more and sitting back down at the dinner table.

CS[/quote]

I like yours better.[/quote]

It’s easy and quite effective.

CS

I piggy back my kid everywhere cause it’s easier than listening to him whine about tired legs, ha-ha.

UP HILLS/STAIRS is actually kinda hard.
PLus he’s usually kinda choking me so it makes it more challenging. Ooohh, and sometimes if he’s carrying a craft or whatever it often hits me in the face and stuff, so ya.

Again, many different degrees of difficulty can be added to the piggy back to make it harder and to suit your needs. I highly recommened it.

Rowing and sled work.

More training

Kettlebells after lifting and weighted vest walks with the dog in the AM.

Walking an aussie/husky mix. He does this think where he veers to left and then veers to the right over and over again. I swear, the dog thinks I’m a heavy sled locked in ice!

450lbs tire flips, 220lbs Tire drags(sprint style), and Sledgehammer work.

Every saturday.

When I feel like I need more gpp I just cut the rest time on all of my assistance work. 5 x 10 squats or dumbbell rows to failure with 90 or 60 seconds rest gets your heart beating.

All I know is I should be going more of it. About 4x a month I’ll usually hit the prowler. The rest is just playing sports non-competively…which I don’t think counts as GPP.

Depends on when the meet is:

Far out: lots of different stuff geared towards conditioning, mobility, and just getting run into the ground. Lots of strongman/event style stuff here

Medium: More heavy prowler and sled work. Aimed towards increasing strenght

Close to a meet: Recovery and maximizing speed- light sleds for short distances. Low volume.

New GPP idea: Cat drags and poledancing. Full body workout. I’m gonna watch this video a few more times. For ideas.

1:22.