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