Quote from the manual (abridged):
Many sources claim that The Great Gama - and many other wrestlers - did actually thousands of Hindu pushups and Hindu squats a day. True or not, it doesn’t matter - these exercises deliver multiple benefits, as you will find out on your own: mobility, flexibility, strength, endurance,
health.
Pavel in
Super-Joints writes:
There are a million exercise complexes out there,” muses Academician Amosov. “Look up the literature on physical culture and you will find very complicated routines that have 40–50 exercises. These for the first week, others for the second, etc. ad nauseam. They argue that every muscle needs its own movement. Let us not pick on them, an expert’s job is inventing and complicating… Non-athletes training for health do not need complicated routines. Why cram their brains? Let the person bend and squat…
This exactly what you are going to learn - a very simple routine with some forward and backward bends, pushups and squats, plus few additional exercises: time tested
“youth-restoring calisthenics” routine.
The GGP features 3 main options how to use the exercises - as:
-
"Morning recharge" - for anybody, does not matter what program you are on (
note: this is how I currently use it - GGP daily, every morning, and S&S 3x/week, currently "Timeless" Sinister)
-
Main program - "generaly physical preparation" for any subsequent program, covering lots of bases - mobility, flexibility, basic strength, endurance...
- "
Finisher" (not what you think) - high rep/easy calisthenics after your main program. Quote:
Although heavy supports in the tradition of Jowett, Anderson, and Grimek are a must for a serious iron athlete [think get-ups or bent presses, note P.M.]
, they are only half the connective tissue training equation. Full amplitude high rep work is recommended by Eastern European specialists to stimulate tendon and ligament development. Calisthenics such as the full squats from my book Super Joints fit the bill. Kurz (1994) prescribes 3x30 or 1x100-200 after your heavy iron, which should be followed by some stretches. Full stops at the top and the bottom of each rep are a good idea as they shift the load from the muscles to the connective tissues. Clarification: we are not talking about blood and guts high rep sets here; slowly build up your reps until you can handle the required volume with ease. [Emphasis mine, note P.M].
- Pavel, in: Beyond Bodybuilding
Connective tissues such as tendons, ligaments, and cartilage tend to respond better to higher repetitions because of the increase in blood flow… Utilise not-to-failure training, very light weight, very high repetitions, and a lower number of sets in order to strengthen your connective tissues.
- Steven Low, in: Overcoming Gravity
A lot more - videos have around 100 minutes, manual 40 pages.
I suggest to:
- read the description and overview of the program:
The Great Gama Protocol (GGP) | SIMPLEXSTRONG
- check my Instagram - I have lots of post and video samples there, and will continue to upload more during next 7 days of the launch:
Pavel Macek (@pavelmacekcom) • Instagram photos and videos
- and check the trailer:
Any specific questions you have, let me know, much obliged to help.