GPP Comments

[GqArtguy]

Ok guys Im going to do a 3 day westside rotation and use a 4th day for GPP. Sometime in the future Id like to compete in strongman but for now Id like to bring up my conditioning and strength endurance using some SM implements.

Here are some options that Ive discussed with Joshman:

5x5 sand bag clean and press
5x200ft bag carry (holding the ends)
5x100 car or truck push in the parking lot
Bag toss for distance
Weight toss for height
shoulder carry the sand bag for 1/2 mile.....1/4 up to 1/4 mile back
Concentric deadlifts (heavy) for reps in a time frame
Iron Cross (holding a heavy weight laterally for time)
Tire flip (will get one soon, aiming for about 600lbs)
Log press (once we get a log)
Wheelbarrow push/pull

I wouldnt be doing all of those in one day, but rather rotate them and eventually add one as conditioning improves. But are there comments or suggestions on the above movements for the above purposes and goals?

[jreimann]

You are probably going to find that alot of strongman events may be a bit tough on you it you are going for strictly GPP. IE. If you deadlift/squat on Tues you are not going to be wanting to do tire flip on Wed or Thurs for GPP. The same issue would exist between your ME Bench and doing log training. You could however do a light sandbag carry, light sled drag, light yoke carry, light wheelbarrel work if you wanted to make that 4th day strictly GPP.


If you want to really work the strongman events more and still stick to Westside you probably would want to sub in certain strongman events for ME/DE exercises or assistance work. Log Press would work well as a ME bench exercise. Heavy Yoke walks or Sled Drags would work as lower body assistance work.

[cuvermodel]

Yeah, for the most part I don't think GPP works too well. Your goals with GPP are to increase non-specific work capacity, and you can use it to enhance recovery. I agree with jr, if your going Westside and busting your ass in the gym, your not going to want to do anything heavy outside the gym. It's a pretty fine line, but your smart enough to figure it out in no time.

For the strongman things start light with them and figure out your most advantageous (is that even a word [img]smile.gif[/img] ) form. If you watch a lot of strongman competitions you will notice a lot of times they use different "form" than their competitors. I think you could start light and figure out what works best for you on the strongman training and utilize the light strongman work for GPP and then later on when you feel your ready tackle the strongman stuff more seriously and base your training around it.

[cuvermodel]

Left out my favorite thing to do in the summer months, water GPP! I get a lot of "what the hell" looks, but I like to swim down hard, get out of the water, do pushups, swim slow back (sorta a water based hiit), get out do a core exercise, etc. It's fun and kills me everytime.

And no, I don't wear a speedo.

[Mark_13]

And no, I don't wear a speedo.

How 'bout telling everyone the story when you did?


I agree with the other, that might be too much, play it by the way you feel. You know yourself better, but you also know all of this.
Keep us updated on if you do start in a strongman contest or not!

[Jake]

Hell, I used to do most of that stuff...on a farm for $10/hour. May I also recommend shoveling gravel? Three "sets" of 45 minutes at max speed with 5 minute "rests" should do wonders for "work capacity."

Just giving you a hard time, GQ. It's just funny for me to hear technical terms like "GPP" and "work capacity" being used to describe chores....

[GqArtguy]

Hell if I could get paid for doing this, then Id be happy. Its just that in the burbs we dont really do all this stuff to often.