Georgiaoutdoors
Level 5 Valued Member
Still mulling around ideas for a GPP program that maintains overall functional strength and ability to meet daily life demands (carrying children, working around the house and yard, etc), maintains muscle mass in my 40s, keeps me fit in the case of an emergency, and has a slight bias towards endurance for my chosen sports (trail running, OCR, backpacking). Would love feedback and ideas.
Here's what I am thinking:
3 days per week of LISS training - either running or rucking
2 days per week of A+A training
1 day per week of chassis integrity (probably TGU) and brief glycolytic work capacity (possibly some combination of: prone to sprint, crawling, and/or carries).
Additionally I tend to do a morning mobility routine, try to take a few breaks during the day for "movement snacks," and have a smattering of easy walks with my wife and child.
For A+A I'm looking at choosing from: swings, LCCJ, pushups, pull-ups, and jumping split squats.
I figure I could cycle like this for quite a while:
Cycle A - 4-6 weeks focused on progressing in A+A and keeping LISS constance.
Cycle B - 4-6 weeks keep A+A constant as progress endurance by either increasing LISS volume or adding something like 10-15second strides every 5 minutes of running.
Cycle C - switch to some sort of more traditional strength/hypertrophy focus with sets of 5-6 and longer rests.
Then if I have a specific event or planned adventure coming up I can do a even specific training cycle and taper before.
Thoughts?
Here's what I am thinking:
3 days per week of LISS training - either running or rucking
2 days per week of A+A training
1 day per week of chassis integrity (probably TGU) and brief glycolytic work capacity (possibly some combination of: prone to sprint, crawling, and/or carries).
Additionally I tend to do a morning mobility routine, try to take a few breaks during the day for "movement snacks," and have a smattering of easy walks with my wife and child.
For A+A I'm looking at choosing from: swings, LCCJ, pushups, pull-ups, and jumping split squats.
I figure I could cycle like this for quite a while:
Cycle A - 4-6 weeks focused on progressing in A+A and keeping LISS constance.
Cycle B - 4-6 weeks keep A+A constant as progress endurance by either increasing LISS volume or adding something like 10-15second strides every 5 minutes of running.
Cycle C - switch to some sort of more traditional strength/hypertrophy focus with sets of 5-6 and longer rests.
Then if I have a specific event or planned adventure coming up I can do a even specific training cycle and taper before.
Thoughts?