3 Weeks of GPP Workouts – Zip file

Hi All,

Here are the first three weeks of General Physical Preparation.  There are four different workouts for the week along with a Prehab day.  There are 4 groups of workouts per week so that students can have access to equipment as they need it.

The workouts are all in Word format.

Cheers,

Coach G

GPP

5 Day Blank Template

Hi All,

For those people who want to venture out and design their own workouts this template can be used so that you are ready when we finish the GPP.

I have left on the Metabolic finishers as that is something that the entire class will be doing on a consistent basis.

Cheers,

Coach G

5 Day Blank logbook

Day 2 – Power Fit

Hi All,

Good day on Day 2.  Students had to follow the 3 before me rule to help educate each other on what the lifts in the GPP program are for the the 3 weeks.  Some students were sore from Day 1 and were happy to be working the other half of the body today.

Some students that had previously taken the course seem a bit upset that they have less freedom to lift “biceps and chest” every day as some did in the past.  Making some progress in small steps.

As Joe DeFranco said, “when you look the the mirror the muscles that you do not see are the ones that are important for athletic performance!”

Cheers,

Coach G

Power Fit Logistics

Friday’s class was a walk through the Self-Myofascial release work, the stretching circuit and the mobility circuit.  The circuits were done to timed music that allowed the teachers more opportunity to help and correct movements.

When you are doing circuit work to begin a class take the time to plan out the logistics of the entire circuit so that it can flow smoothly.  When it goes well take credit for that and when it doesn’t think of what you could do differently to make it better.

Friday the stretching went really smoothly.  When we got to the mobility I forgot to tell the class that 2 of the stations had moved from the weight room to the mezzanine and that confusion created a log jam as groups missed a station along the way.

We will chat about that on Monday:)

General Physical Preparation

It is a good idea to develop a base before you go into any specific and more intense training.  In this phase of training the rep range is generally from 12-15 and in a semestered course where the students lift every day this is 3-4 weeks long.  In a full year course this phase of training is 5-6 weeks long.

Cheers,

Coach G

Power Fit:  Training Log     GPP Week 1-A

 Day 1           Upper                            Date :  _________________       

Exercise

Weight

Sets & Reps

Active Recovery

TEMPO

Feedback

Push Up Variation – see list on bleachers for options

Body

3 x 12-20

60 s

2-1-2

 
Overhead Wide grip Lat Pull Downs  

3 x 15-20

60 s

2-1-2

 
Alternating DBell Military Press  

3×12-15/arm

60 s

2-1-2

 
Standing Front Plate Raise  

3 x 12-15

60 s

2-1-2

 
TRX Row

Body

3 x 12-15

60 s

2-1-2

 
Iso Hold DBell Curls  

3 x 12-15/arm

60 s

2-1-2

 
Metabolic Finish – 10 minutes Stairs – walk down and jog up hitting every single step(stay to the right)  

Day 2              Lower                         Date : __________________

Exercise

Weight

Sets & Reps

Active Recovery

TEMPO

Feedback

Static Plank

Body

3 x 30-60s

60 s

NA

 
Side Plank

Body

3x 20-30s/side

60 s

NA

 
Kettlebell or DBell Front Squats  

3 x 12-15

60 s

2-1-2

 
KBell Straight Leg Deadlift  

3 x 12/leg

60 s

2-1-2

 
Rear Foot Elevated Split Squats  

3 x 12/leg

60 s

2-1-2

 
Swiss Ball Hamstring Curls (Hips elevated)

Body

3 x 12-15

60 s

2-1-2

 
Metabolic Finish  Burpees – 6-8 Burpees/minute for 10 minutes  

Day 3              Prehab Day                           Date:   ________________

Exercise

Weight

Sets & Reps

Active Recovery

TEMPO

Feedback

Band Pull Aparts  

3 x 15-20

60 s

2-1-2

 
Banded Terminal Knee extensions (TKEs)

Purple

3 x 12-15/leg

60 s

2-3-2

 
Shoulder capsule stretch

Black

2 x Full ROM/arm

60 s

slow

 
Y,T,I – thumbs up  

3 x 10s hold

60 s

na

 
Hex Dumbbell Holds  

2 x ALAP

60 s

na

 
Cook Hip Lift  

3 x 8 / leg

60 s

1-1-1

 
Finish with Static Stretching and or extra SMR – see bleachers for several options – work on your tightest joints  

ALAP – As long as possible

Day 4           Upper                            Date :  _________________

Exercise

Weight

Sets & Reps

Active Recovery

TEMPO

Feedback

3 Point Dumbbell Row  

3 x 12-15/arm

60 s

2-2-2

 
TRX or DBell Chest Press

Body

3 x 12-15

60 s

2-1-2

 
Overhand Wide grip Lat Pull Down  

3 x 12-15

60 s

2-1-2

 
Cable or DBell Rear Delt Flies  

3 x 12-15/arm

60 s

2-1-2

 
Back Extensions on Glute Ham Raise  

3 x 12

60 s

2-1-2

 
Lateral Raises  

3 x 12-15

60 s

2-1-2

 
Metabolic Finish – DBell Lift and Twist 4/side/ minute for 10 minutes  

Day 5           Lower                            Date :  _________________       

Exercise

Weight

Sets & Reps

Active Recovery

TEMPO

Feedback

Standing Core Routine

Body

2 x through the list

60 s

NA

 
Side Plank

Body

3x 20-30s/side

60 s

NA

 
Munford Matrix  

3  Rounds

60 s

   
Dumbbell or Trap bar Deadlift  

3 x 12-15

60 s

   
Iron Cross Banded Good Mornings  

3 x 12-15

60 s

   
1 Hand Over head Dumbbell Squat – switch hands each set  

3 x 12-15

60 s

   
Metabolic Finish  – 8-12 Push Ups / minute for 10 minutes  

Self Evaluation for the week

Arrived on time every day

Proper Clothing every day

Completed Full Roll out every day

Completed Full Warm Up every day

Intensity – used the full period effectively

Worked on a program every day

Filled in Logbook every day

TOTAL

1

1

1

1

0   1    2   3

0   1   2

1

/10

 

 

 

Day 1 Guidelines

Day 1

• you will get out of this course what you put into it.

•It has the potential for being the best course that you ever take in high school. I have seen this course change more people’s lives than any other course that I have taught in my career.

• You have the opportunity to learn a variety of training modes that are truly cutting edge.

• We are changing the course every semester in order to improve it so that you have a better experience.

• I shake my head when I think of some of the things that we used to do just 7 years ago.

• safety in the class is the top priority – some of the things included under safety are:

-proper warm up so that you stay healthy,

-all head sets stay in your knap sacks so that you are able to hear things around you

-moving around the weight room in a safe manner at ALL times.  An accident can happen in an instant.  (DBell – face drop)

• Course Outline – overhead

• iPod guidelines – overhead

• Workout guidelines – overhead

•  Why did you take this course –  survey?

• The health component will vary depending on the period in the timetable.

Stereo Guidelines

I borrowed this idea from Joe DeFranco and have modified it to the abilities of the high school students

Stereo Guidelines

• “Clean” Songs only!!

• Keep the volume at a level so that teachers can teach and coaches can coach, in the gym!!

You can touch the stereo

If you can do:

10 Chin ups or 40 push ups

If not, move away from the stereo!!

NEXT SET !!!!!

Daily Routine

 

Daily Routine

 • Renegade Rollout Routine

• Stretching circuit

• Mobility circuit

•Activate your Central Nervous system

Crank

A Great Workout

from a specific Program !!

Fill in your logbook!!

Course Outline

 

Grand River Collegiate InstituteCOURSE OUTLINE

 

For students and their families.

 

 Course Name  Healthy Active Living  Course Code PAF2OY

Curriculum Document http://www.edu.gov.on.ca/eng/curriculum/secondary/

 Prerequisite

None

 Textbook None
 COURSE DESCRIPTION

 

This course emphasizes regular participation in strength and conditioning that promote lifelong healthy active living.  Student learning will include the application of movement principles to refine skills; participation in a variety of activities that enhance personal fitness competence, fitness, and health; examination of issues related to healthy sexuality, healthy eating, and the use of informed decision-making, conflict resolution, and social skills in making personal choices.  This is Power Fit One (1).

EVALUATION

Formative (55%)

  • Tests and quizzes
  • Communication through discussions, and presentations
  • Application, daily skill performance and participation

Daily log book (15%)

Summative (30%): Students will demonstrate 3-4 key lifts with the proper technique verbalizing their movement with the proper movement cues.  They will also demonstrate a variety of warm up activities with the proper form as well as with the proper cues.  They will also develop a training program for themselves based on their specific fitness goals and they will explain why they have chosen the exercises and how those exercises will help them to reach their fitness goals.

Refer to the GRCI Web Site www.grc.wrdsb.ca for Assessment, Evaluation and Reporting Policies as well as Academic Honesty and Late Policies.

 

 

 UNITS/STRANDS

Physical Activity Strand

  • Demonstrate personal competence in applying movement skills and principles
  • Demonstrate knowledge of guidelines and strategies that can enhance their participation in recreation and sport activities.

Active Living

  • Participate regularly in a balanced instructional program that includes a wide variety of physical activities that encourage lifelong participation
  • Demonstrate personal health-related physical fitness
  • Demonstrate responsibility for personal safety and the safety of others

Healthy Living

  • Explain strategies to promote positive lifestyle choices and relationships with others
  • Demonstrate understanding of the factors affecting human sexuality as it relates to themselves and others
  • Explain how healthy eating fits into a healthy lifestyle
  

 

 

 

Procedures 

Late and Missing Assignments:  It is important for students to develop good personal management skills (such as time management and planning).  These skills will be reflected in the learning skills area of the report card. It is expected that students will complete and submit all essential tasks as they are the opportunity for you to demonstrate your learning to your teacher.

 

Attendance: Attendance in classes is an important part of learning, and absences should be avoided.  When a student is absent, a parent/guardian must call the school’s attendance line on the date of absence, or provide a note explaining the absence for the student to submit the following day.  Students are responsible for what they missed during their absence.

 

Cheating and Plagiarism: It is important for students to do their own best work.  Most assignments for this class are done within the classroom, observed by the teacher, and this helps to minimize the chances of cheating and plagiarism.  In the event that cheating or plagiarism occurs, the following consequences may be implemented, in consultation with administration, depending on the situation:

  1. The student may be required to redo all or part of the assignment or assessment.
  2. The student may be required to complete an alternate assignment or assessment.
  3. The student’s work may be treated as a missed assignment.

There may also be other consequences that are determined to be appropriate (e.g. detention, suspension, etc.) as per the school’s progressive discipline process.  Parents/guardians will be informed about the infraction and the consequences.

 

Please refer to the school website:  http://grc.wrdsb.ca/about/policies for more details on these policies and other academic procedures. 

 

SignaturesPlease sign below indicating you have read and understand the requirements for successful completion of this course.

 

Student                      Parent/Guardian