Lay the Foundation for Your Strength and Conditioning, Part 2: Lactate Based GPP
By William Wayland
Continuing from last week posts Aerobic GPP the next phase is Lactate based EDT training based on Cal Dietz GPP method which I've been experimenting with for a little while. After the aerobic phase we have hopefully built a base of general aerobic fitness. The intention is now to build lactate specific qualities but locally for improved sprint ability but also tax the body globally for continued aerobic training effect (running 400m would be a global lactate GPP method for instance). Cal talks about this here starting at about 40 mins. This part of a six week plan Aerobic, Lactic and Alactic.
Let me just warn you this is HARD really hard.
Most the athlete I've used this with have found it very difficult in the last minute. Don't be a hero and ignore the listed loading. Do the work, like Dietz says this about being able to train harder and increase volume for when the heavier stuff comes.
Sample Lactate GPP Workout
Warm-up
Bench and Ring Row - 5 Mins 10 rep each alternating (35-45% of 1RM)
- 5 Mins mobility. Band Pull apart/spiderman with reach/Six Point Zenith
Right Leg and Left leg Step-up 5 Mins 10 rep each alternating (35-45%)
- 5 Mins mobility. Band dislocation/Alternating half pigeon/half kneeling press (light)
Close Grip Push-up, Barbell Curl and OH sit-up 5 Mins 10 rep each alternating (35-45%)
- Foam Rolling, band based stretching, iso holds.
In the video's below MMA fighter Matt Hughes is going as quickly as possible will look to speed up over the next 2 weeks EDT style aiming for 2-3 sessions a week.
Bench and Ring Row
Left & Right Leg Step-up
Training Week:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
|
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
Like the previous 2 weeks, these 2 weeks are organized into 5 Min Work and 5 Min Recovery Blocks. The Recovery blocks are intended to improve mobility and stability depending on the athlete it can be kept very general or more specific. For example if an athlete has tight shoulders, we can look to add more shoulder mobility work. For the work blocks if you have a HR monitor you can track effort, by trying to achieve percentage heart rate max of around 80-85% for the 5 min work block.
Other options that work well as pairings would be DB/KB RDL's, ball hamstring curls, close grip push-ups, lat pull downs, supine rows, split squats, trap bar deadlift. Experiment and change exercises to meet the athletes needs but remember the idea is to keep the fatigue accumulation local, so power exercises and exercises requiring high levels of coordination would be difficult to utilize.
Extra Workouts
You can Integrate Cal Dietz Oscillatory & Isometric based GPP methods on two separate days, however I've found that this can be stressful for fighters (meaning 5 workouts a week), so often just stick the above work.
3 sets of 30s Oscillatory or Isometric work 3 different exercises. Rest 4 to 8 Minutes and before moving onto next work block. You be creative just try to hit each main muscle group at least once.
Oscillatory Bench, Split Squat Left Leg, Push-up Oscillatory 3 x 10
Rest 10 seconds between each exercise
Oscillatory Bench, Split Squats and Push-ups
So your workout week would look like the following time permitting.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
|
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
Isometrics 30s 3 sets 3-4 Blocks |
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
Oscillatory 30s 3 Sets 3-4 Blocks |
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
William Wayland is a strength coach and owner of Powering Through. William works with UFC fighters, jiu jitsu players and other high level athletes.
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