Alactic Power Circuits: The Final Phase of GPP

Alactic GPP circuits are the final phase of the GPP block. This one has worked well with fighters, grapplers and boxers, usually after a stretch of inactivity - a layoff from injury, or the weeks after a competition.

Start with the full framework: General Physical Preparedness: The Complete Guide for Combat Athletes.

Continuing from my last post Lactic based and Aerobic based GPP if you have not read these I suggest you go back and check those out first, these posts are pretty training theory heavy. To really get a grasp on this method a basic understanding of energy systems is needed. The intention is now to build alactic (sprint) specific qualities but locally for improved sprint ability but also tax the body globally for continued aerobic training effect (running 60-100m would be a global alactic GPP method for instance) because of the nature of alactic work multiple bike or track sprints with short rests would cause a massive build up in peripheral fatigue and wind up becoming more lactic dominant. By doing largely 10s work with big neurological component we can keep the training very alactic. Best way to do this is to monitor HR and make sure the athlete doesn't pass threshold. This is phase three of a six-week block moving through aerobic, lactate and alactic work. Let me just warn you this is HARD really hard. Often with many athletes I just run the first two blocks and move straight into regular training.

Why is it so hard? Because the weapons of choice are 90% isometrics and 70% oscillatory exercises, both lasting 10 seconds to keep the training alactic. There is a third option of extreme myelination circuit which involves 10 second holds against immovable resistances take a look at the method here it is however some what harder to do. Oscillatory (OC) movements are different as they are extremely dynamic and require a great deal of focus, I have posted before about oscillatory work here. Rapid back and forth action may look strange to the casual observer, the idea being that reciprocal inhibition brought about by this oscillating (pulsing) increases levels of neuro muscular activation. It requires a lot of focus and is very tiring.

We use 10 second isometrics on Day 1 and 10 second oscillatory exercises on Day 2. Rotating around the body and resting 4-8 minutes between circuits. Its important to rotate limbs for unilateral (single arm) work.

Below is a sample fighter program.

Example Day 1 Block 3 sets of each

1a. Bench press 90% 10s hold
1b. KB split Squat 90% 10s hold Right Leg
1c. DB Bent over row 90% 10s hold Right Arm

Rest 4-8 Minutes

*remember to hit the left leg on alternating sets.

Below are some of the exercises we used for Day 1 10 second Isometric series

Example Day 2 Block 3 sets of each

1a. Bench Press 70% 10s Oscillatory
1b. DB Split Squat 70% 10s Oscillatory Right Leg
1c. RDL 70% 10s Oscillatory

*remember to hit the left leg on alternating sets.

Below are a few Oscillatory Options

RDL

Dips

Chin ups

We generally run this as a six-week block - two weeks aerobic, two weeks lactate, two weeks alactic. You can drop elements based on what the athlete actually needs. After all this you should be ready attack heavier lifting to come. The idea that you suit exercise election to the athletes needs and capabilities.

The end idea is that the athlete is better prepared (greater work capacity) for sports specific and strength work in future workouts.

Start at phase one: aerobic GPP circuits - then lactate, then this.

PHYSICAL builds strength and conditioning systems for combat athletes. Head coach Corey Beasley has coached fighters, grapplers and wrestlers since 1998.