GPP

Bigger Stronger Leaner Competitive Bodybuilding
1

Coach Davies,

You mentioned in other threads that an athlete needs to use GPP regularly. I’m a bodybuilder, but I find traditional cardio nauseating. I’m a huge advocate of calisthenics. What kind of schedule would you recommend? Also, you mentioned using 4-5 exercises for 30 sec. each in a continous manner. Is there a way to follow a rep guideline as opposed to time? It’s very hard to watch the second hand on a watch when doing star jumps. Lastly, are shuffle jumps done in place. If not, how amny steps in either direction. Thanks, Solomon

2

Time wise-think of 30 jumping jacks as 30 seconds. You will likely perform 12-15 burpees in that time as well. Given that you are a bodybuilder, you have more complex structure to implement as GPP program. If you outline your program, I will be pleased to help. In faith, Coach Davies

3

Coach Davies,
I am using a modified version of the Push/Pull program. It is a regimen where I train legs on Monday, Chest, Shoulders, and Triceps on Wednesday, and Back/Biceps on Friday. I use one compound movement to start( i.e. Squats, Bench Press, and Deadlift), then I do three supersets following, 3 sets of 6-10 reps each. On my compound movements, I do 4-5 sets of 5-8 reps. I use the Tuesday, Thursday, and Saturday for GPP/Cardio and rest Sunday. If you could outline a GPP program, I would greatly appreciate it. Thanks, Solomon.

4

one more question, how much time do you have devote to your training or can I assume a 10-30 minute window for GPP. In faith, Coach Davies

5

Coach Davies I am currently on Pavels power routine. Should I do any type of gpp or cardio in conjunction with it? And if you how much? Also what kind of diet do you reccomend?

6

For my weight training, my workouts average around an hour in length. Yes, you can aasume a 10-30 minute window for GPP. If you think it’s better for me to extend my GPP sessions please say so. Thanks, Solomon.

7

Please outline, what specific core movement you do on each day. In faith, Coach Davies

8

Coach Davies,

Here is my complete program:

Monday - Legs

Squats (Core Movement) 4-5 sets of 5-8 reps

Barbell Hack Squat supersetted w/
Leg Extensions 3x6-12

Dumbbell Lunges supersetted w/
Leg Curls 3x6-12

Standing Calf Raises supersettd w/
Seated Calf Raises 3x15-25

Wednesday - Chest, Shoulders, Triceps

Bench Press (Core Movement) - same as squats

Incline Dumbbell Press supersetted w/
Dumbbell Flyes 3x6-12

Military Press supersetted w/
Upright Rows 3x6-12

Close Grip Bench Press supersetted w/
Tricep Pushdown 3x6-12

Friday - Back, Biceps

Deadlift (Core Movement) - same as squats

Chin-Up supersetted w/
One Arm Dumbbell Row 3x6-12

Close-Grip Pulldowns supersetted w/
T-Bar Row 3x6-12

Barbell Curl supersetted w/
Hammer Curl 3x6-12

Tuesday, Thursday, Saturday ( GPP & Cardio)

Abs are usually done with GPP

Crunches 4x25
Broomstick Twists 4x25
Leg Raises 4x25

I hope you can help. Thanks, Solomon

9

Monday: jumping jacks, shuffle, burpees,mtn. climbers: 4 sets / Wednesday: jumping jacks, shuffle, vertical jumps, side to side line hops: 30 seconds each, 6 sets / Friday:jumping jacks, shuffle jacks, pushups, chinees: 5 sets
Now, can I “sell” you on some weighted GPP for Monday & Friday. - In faith Coach Davies

10

Thanks for the GPP Coach Davies. I really appreciate it. I have a couple of quick questions. Could you explain chinneees(sp.), side-to-side line hops, and shuffle jumps? Should I do any GPP on Tuesday and Thursday? Lastly, feel free to send any weighted or non-weighted routines you want. Your help really is appreciated. There are few guys in this buisness who really give real athletes real information. I’m glad you’re one of the good guys. Thanks, Solomon.

11

Solomon - whats happening here, you want weighted GPP work too ? Hey buddy, I’m ready, check around what you might have available, wheelbarrow, sleds, old-tires, sandbags, water-jugs - get back to me when you can…In faith, Coach Davies

12

I have access to water jugs, old tires, and I actually have a wheelbarrow around here someplace. So, if you can create a program from that, have at it. I’d welcome the challenge. I’m still not clear on what shuffle jacks and chinees are. I would like to start this program as early as Friday if at all possible. Also, you never said snything about Tuesday, Thursday, and Saturday. Should I do GPP on those days too? Thanks, Solomon.

13

shuffle jacks: jumping jacks while moving to the side. chinees: lie on your back, hands at your sides, bring one knee and your chest together, back to the start, then the other knee.

14

Solomon, if I may speak for the coach (since I’m quoting his previous posts anyway). Shuffle jacks - move feet like shuffle but arms like jumping jacks.
A chinee is an abdominal exercise that you probably have performed but know by a different name, lay flat on ground, toes pointed up and arms relaxed to side. Lift torso up while at the same time lifting right knee up to touch chest, then return to start, then repeat but using left knee. Your pacing should be 30 per 30 seconds.

15

hey we’re becoming a brotherhood now

16

Coach, when you start talking about getting in real shape, people are bound to listen. I don’t know if you saw my last post, but I do have access to old tires, water jugs, and a wheelbarrow. Just fire away when you’re ready. Thanks, Solomon.

17

I gotta’ tell you Solomon, you’re really getting the old coach ready to train - Damn you’re hardcore. Tomorrow is Friday, after your session & non-weighted GPP, can you try this Wheelbarrow walk x 5 minutes (put 200-300 pounds in it) & then drag and old tire using straps fed between your legs for another 5. Your will bend over slightly and hold the straps at your crotch. Dave Tate showed this in an article and in time it will BLOW your hams up. Todays session are moderately easy but will still give you a taste. Damn - I’m ready to train with you now!!!In faith, Coach Davies

18

Coach Davies, thanks again for the GPP. Pleasee disregard the other thread. I own a Lifeline Power Push-Up. Anything I could do with that as far as GPP is concerned. I’m leaving town for the weekend, and I’m trying to come up with workout ideas. Thanks, Solomon

19

brother, travel like the old coach - a skipping rope and a towel. Blaze 3 minute rounds with 50 pushups in rounds 1-3, 30 situps in rounds 4-6 and 10 towel chins in rounds 7-9: 36 minutes of kicking ass. In faith, Coach Davies