Hi,
i'm going to do a 7 weeks of Gpp now, and i'm looking at gpp video, and i see that in the hill days there is upper weight program and in the tempo day there is low body weight, while i always do hill + low body weight.
what is the correct way?
Hi,
i'm going to do a 7 weeks of Gpp now, and i'm looking at gpp video, and i see that in the hill days there is upper weight program and in the tempo day there is low body weight, while i always do hill + low body weight.
what is the correct way?
That is early in the GPP and later that switches to lower closer to the SPP (watch the GPP vid again and you'll see the graphs about the weights that explains it)Originally Posted by ayudar
Do you recommend 6 days of lifting for lower level athletes, seems like a lot?
But the first few weeks are not of high capacity which enables one to do 6x/wk, esp beginners/lower levels.
It's explained in the Wts 1 & 2 videos.
When you are in the GPP, spreading the work over all the days makes sense but as you intensify the running and hte weight go up as well, you need to lift after speed. Watch the reasoning and how it all shifts on both the GPP download and the new Weights for Speed series.
Depends if you are following a 3x8-10 or 5x5 setup in gpp.
True, but for lower level athletes, going 5x5 in GPP may not be the best move. Keeping reps high should be good enough in my experience.
sorry charlie but sometimes I lose same words because i don't understand english.
i already did a 3 week of "early gpp" and i do a lot of one leg work, high reps upper body, so now is better if i do the training of the later parts of GPP?
for ESTI:
I'm not a beginner (10 years weight and sport, and 2 of sprint), what kind of work is better? i want to do more volume, but usually i prefer increase series more than reps. is good?
Depends what is your def of lower level athlete? Is it a 16yr kid running 12.1 or a 20yr old college kid running 10.9.. Both of these athletes are lower athletes but the 10.9 guy should be able to handle 4-5x5 for most of gpp.
Agreed. 5x5 early could be done, but not to anything close to max loads. I like to use the higher rep ranges to prepare the muscles and tendons for the higher weights in weeks to come. I think of it as more a transition.
An example for a HS athlete who is sub 11 was:
wk 1 3x10
wk 2: 4x8
wk 3: 4x6
wk 4 5x5 moderate
wk 5 5x5 heavier
The 5x5 heavier sets were essentially 4 warm-up sets and 1 max effort set. This lasted for about 6-8 weeks, before I moved to a more "wave-loading" approach using 5x5, then intensifying as 3x3 towards the end of SPP.
All work will and can be modified based on the sprint workout itself.
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