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  • Base GPP

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    saksham
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    This document outlines a 4-day general preparation workout plan for a 1 month period. Each day focuses on either lower or upper body, beginning with corrective stretches and a dynamic warm up. Workouts include plyometrics, strength training, power exercises, and regeneration for the targeted areas. Strength exercises consist of bodyweight movements and free weights performed for 3-4 sets of 8-20 repetitions.

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    Base.GPP (1)

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    This document outlines a 4-day general preparation workout plan for a 1 month period. Each day focuses on either lower or upper body, beginning with corrective stretches and a dynamic warm up. Workouts include plyometrics, strength training, power exercises, and regeneration for the targeted areas. Strength exercises consist of bodyweight movements and free weights performed for 3-4 sets of 8-20 repetitions.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    19 views4 pages

    Base GPP

    Uploaded by

    saksham
    This document outlines a 4-day general preparation workout plan for a 1 month period. Each day focuses on either lower or upper body, beginning with corrective stretches and a dynamic warm up. Workouts include plyometrics, strength training, power exercises, and regeneration for the targeted areas. Strength exercises consist of bodyweight movements and free weights performed for 3-4 sets of 8-20 repetitions.

    Copyright:

    © All Rights Reserved
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    of 4

    General Prep - 1 Month

    Day 1 - Lower Body


    Corrective Stretches (Lower)

    Dynamic Warm Up

    Plyometrics
    1. Broad Jump - 10 x 1

    2. Box Jump - 10 x 1

    Strength
    1. Goblet Squat - 4 x 10

    2.A. Walking Lunge - 4 x 8 ea. leg

    2.B. Hamstring Curls - 4 x 10

    3. Lateral Lunge - 4 x 10 each direction

    Regeneration (lower)
    General Prep - 1 Month
    Day 2 - Upper Body
    Corrective Stretches (Upper)

    Dynamic Warm Up

    Acceleration
    1. 10 yard Sprint - 10 x 1

    2. 60 yard Dash - 4 x 1

    Strength
    1. Push Up - 4 x 10

    2. Pull Up - 4 x 10

    3. Lateral Plank Walk - 4 x 20 yards

    4. Inverted Row - 4 x 10

    5. Sit Ups - 4 x 20

    Regeneration (Upper)
    General Prep - 1 Month
    Day 3 - Lower Body
    Corrective Stretches (Lower)

    Dynamic Warm Up

    Power
    1. Power Skips - 4 x 20 yards (2 vertical, 2 horizontal)

    Strength
    1. Bulgarian Split Squat - 4 x 10 each leg

    2. Bodyweight Squat - 4 x 20

    3. Step Ups - 4 x 10 each leg

    4. Side Plank - 3 x 30 seconds each side

    Regeneration (lower)
    General Prep - 1 Month
    Day 4 - Upper Body
    Corrective Stretches (Upper)

    Dynamic Warm Up

    Mechanics (Top Speed)


    1. Top Speed Circuit 1 x 10 yards

    2. Tempo Run - 4 x 20 yards

    Strength
    1. Overhead Press - 4 x 10

    2. Bent Over Row - 4 x 10

    3. Lateral Raise - 3 x 10

    4. DB Hammer Curl - 3 x 10

    5. Tricep Cable Extension - 3 x 10

    6. Plank - 3 x 45 seconds

    Regeneration (upper)

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