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 (TKE’s) |
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 |