Results 1 to 10 of 10

Thread: Strength Training

  1. #1

    Strength Training

    Starting a new year with a 8 week gpp, how should the weight training look like in this phase for the core lifts? I searched the forum and seen mostly 6-12reps, would it be more efficient to perform more sets and less reps ex: 6x5.

  2. #2
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,096
    I would probably keep it old school esp if you are a beginner.

    Pre GPP:
    1-2: 2x15

    GPP:
    1-2: 3x12
    3-4: 3x10
    5-6: 3x8
    7-8: 4x6

    This will lead nicely into your MS phase.

    1: 3x5
    2: 554
    3: 544
    etc etc

  3. #3
    I kinda agree with you rb34 about keeping it old school. My question is what are you training for exactly?

  4. #4
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,096
    Quote Originally Posted by Highlander View Post
    I kinda agree with you rb34 about keeping it old school. My question is what are you training for exactly?
    What would you do?

  5. #5
    Quote Originally Posted by Highlander View Post
    I kinda agree with you rb34 about keeping it old school. My question is what are you training for exactly?
    Track- Sprinter 60-400m..

  6. #6
    Rb34, I think the only difference is I wouldnt go as high with his reps, Id keep them below 10 even in week 1. Also I think it depends on how many exercises he's goin to be doing. The problem when you get into 3-4 sets is athletes tend to be in the weight room beyond an hour. Remember Lacrossetrack your a sprinter, not a bodybuilder.

  7. #7
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,096
    Quote Originally Posted by Highlander View Post
    Rb34, I think the only difference is I wouldnt go as high with his reps, Id keep them below 10 even in week 1. Also I think it depends on how many exercises he's goin to be doing. The problem when you get into 3-4 sets is athletes tend to be in the weight room beyond an hour. Remember Lacrossetrack your a sprinter, not a bodybuilder.
    The 15reps is pre gpp after taking 2-3 weeks off and mainly consist of bodyweight movements. Are you thinking:

    1-3: 3x8
    4-6: 4x6
    7-8: 5x5

    I would think the number of movements wouldn't be more then 4 or 5.

    ol's
    squat
    press
    post chain
    upper pull

  8. #8
    [QUOTE=RB34;238466]The 15reps is pre gpp after taking 2-3 weeks off and mainly consist of bodyweight movements. Are you thinking:

    1-3: 3x8
    4-6: 4x6
    7-8: 5x5

    I would think the number of movements wouldn't be more then 4 or 5.

    That looks more like what I would do. If thats all the exercises he's doing then yeah. My only thing with the 5x5 is how much strength is he trying to build.

  9. #9
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,096
    We did Boyd Epley program in high school and it always started with 4-6 weeks of 3x10, it seem to work well overall. O-line avg damn near 300lbs. This year for my gpp I'm starting with several weeks of 3x10.

    What's your thoughts on density training in gpp for example 8x5 resting 45-60sec?

    [QUOTE=Highlander;238480]
    Quote Originally Posted by RB34 View Post
    The 15reps is pre gpp after taking 2-3 weeks off and mainly consist of bodyweight movements. Are you thinking:

    1-3: 3x8
    4-6: 4x6
    7-8: 5x5

    I would think the number of movements wouldn't be more then 4 or 5.

    That looks more like what I would do. If thats all the exercises he's doing then yeah. My only thing with the 5x5 is how much strength is he trying to build.

  10. #10
    Member boldwarrior's Avatar
    Join Date
    May 2003
    Location
    Brisbane - Qld - Aust
    Posts
    3,128
    I don't like to give X amount of reps at x amount of time line. It can be used as a guide, but thats it.
    I like to look at form and how they are handling the weight (or distance ran).
    If 4 wks have been and gone and they are doing the required reps in sets etc but their form sucks too much, i'll get them to hold in that phase a little while longer or incorporate some sort of rehab movement between sets.
    eg - bench press - sometimes the chest becomes too tight, so a little bit of foam rolling with a ball in the chest, or even some really light Fly's where the dumbbells go right down and touch the ground to really stretch the chest out. 2 light sets of that goes a long way.

    I also like a small de-load wk before moving on. so in the eg shown in the post above
    1-3: 3 x 8
    4 - deload
    4-7: 4 x 6
    8: delaod
    etc etc

    Too many people rush weights. Blown rotor cuffs, sore shoulders, frozen shoulders, no progress etc etc.

    p.s. - i'm not saying you guys have bad form or suffer from tightness etc. I'm just saying what i do.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •