Thanks for all your help coach! All the threads and responses have been very informative. A few questions. Are you going to have any east coast seminars? Do you have any published books?
I was introduced to you by Louie and Dave Tate, and found your thoughts on training interesting. I always wondered how pro football players and other athletes handled the volume of their work, while us weekend warriors always whine about overtraining. I realize these other athletes have families, girlfriends, and daily responsibilities, too.
One final question. I enjoy road cycling for app. 10 miles 2- 3 times per week. I was wondering if using hills and sprints as part of gpp would cut it. The workouts are app. 30 minutes long with some climbs of up to 3/4 mile. Would adding additional weight in the backpack of say 10- 25 lbs. be an interesting kind of challenge?
My current weight program is westside with 6- 8 workouts lasting about 30- 45 minutes each. Additional workouts are usually abs, calves, extra tris, or hams. I have reverse hyper and a Louie Glute ham, full Louie power rack.
My gym has adequate equipment including a cable crossover that’s good for pull thrus and woodchops. At my office I also have a sled( the gym’s to girlie to drag there. Scrape the macadam!), bands, chains, buffalo bar, trap bar, grip stufff, and almost all Loiue recommeded gadgets such as the manta ray and ab bench. Pretty cool chiropractic office. Thanks for the help coach. Oh, my goals are being a strong, fit motha at 38. Currently I could max out at 335 on the good morning, high incline 240, glute ham 25 for six, and do reverse hypers with 200 to give you an idea of strength levels. I’m 5’7" 190 with 15% bodyfat and a resting pulse rate of 48- 52.
first, thanks for the kind words. Pro athletes are no different than anyone else, they whine, complain but in time get stronger and faster. The difference is that amateurs like yourself dont get paid a fortune to do so and have the guts to work at it. - I trust you understand now why I dont mind volunteering my advice. As far as seminars I know there is something planned for Chicago and Nashville. Where are you located? Louie & Dave do extraordinary work and are one of those few coaches that I think the world of - you are in great hands. Your cycling work is tremendous but isnt necessarily GPP. However, you could easily blend GPP into yout workout at a reduced volume because of the road work. I would need to understand a little more about your training/road work. On another note - great chiro office! In faith, Coach Davies
I’ve taken two classes from Dave and it was great. I cycle 20 - 30 miles a week. I want transition over to thge mindset I add 20 years ago. It was what I called your inner F@#* You. A refuse to be beaten attitude. all around strength and cardio. I like how you incorporate old gym class exercises and make people hurt, mt. climbers, squat thrusts, etc.
I don’t have any nutritional issues or problems with training time.
My office is about5 40 miles south of Wilkes Barre, Pa.
Wilkes-Barrie - beautiful area and I’ve spend some time fishing/camping there. You’re absolutely right about the atitude thing. I think personally being able to constantly train with guys 25 years younger than me helps me enormously. Plus I like them to know us fossils still can bring it. - Tell me how I can help? - In faith, Coach Davies
What I would like to do iis up my work capacity, the gpp. I usually train for 30-45 minutes with the weights with short rest periods, except for a max effort. On tuesday I worked up to a good morning with 315. I then did glute ham raises 25for 6,5, 10 lbs for six, and bodyweight for 6. After each set I did a set of reverse hypers 200 for ten. After that I drug the weight sled for 75 yards with 150 twice frontwards and twice backwards. Post workout I took a surge drink. Two hours Later I went to the gym and did four sets of 8 with 300 on a calf machine. After each set I did thirty jumps, bounding off my toes. I then went and did a triset for abs. Standing pulldown crunches followed by left and right woodchops. Next was standing ab crunches followed by left and right woodchops. 12 reps in each set. Then I did a set of horizontal twists for ten reps each side. This was done lying facing up on a hyperextension bench. Lastly i did one set of abductions(hip) for each side and on set ofn hip flexors for each side. This was one of those pendulum type machines.
My other lower body workout will consist of box squats and related areas. Should I do gpp after the last workout or on a different day? My weights are done four days a week m,t,th, and fr. I’ll bike on off days about 10-15 miles two days a week. It takes about 30-60 minutes. It’s all hills were I live. My goals are to keep my strength up body composition about the same, and cardio healthy. If I start some of your workouts, should I decease the biking or Gradually up the gpp work?
Hi Mike! I live in Ringtown, a small farming type of community about 20 miles south of Hazleton. My chiropractic office is in Shenandoah. You can get ahold of me through the ARTn referral network. I’ve taken the total body work, and will be taking Mike Leahy’s advanced course next week at the Lake Placid triathlon. I’ll actually be staying in Scranton visiting on tuesday. Does Muscle Mag up there carry Surge?
gpp, can be used simply as a component of your training. I would start on this upcoming leg day with: jumping jacks, shuffle, burpees, moutain climbers - 30 seconds each for 4 minutes. Thats a good day 1 start. Get back to me after you have tried - tell me about recruitment patterns/fatigue. In faith, Coach Davies