Would it also work to change the cardio/GPP work with each week if using the pendulum system. Like with the hypertrophy week i would ride the bike, then during the strength week use sled dragging and the shoulder glider and then during the power week do sprints and different med ball tosses. I can make my strength program pretty good but i have no idea how to use GPP/cardio as well. I dont think its as simple as just thowing it in.
Energy system work should stay the same, I hate steady state cardio and believe it to be inferior to sprints(look at a sprinters body). The 50 yard dash program and CT’s running man artice(the 400m sprints) would be good to use with the 50 yd dash during hypertrophy and power, and 400’s done when one wants to “cut”. The shoulder glider should be kept throughout as its a great assest. I would personally recomend performing a lower volume of sprints talked about in the 50 yard dash program(about half of it) and then on two days between use the shoulder glider. For example
Day 1
Weights/Sprints
Day 2
Shoulder Glider
Day 3
Optional Sprints
Day 4
Shoulder Glider
Day 5
Sprints
You can adjust according to what days you work out certain body parts, making sure sprints occur on leg days and shoulder glider on an upper body day.