GPP, HIIT, and Cardio

 
In a lot of my programming, you are given the choice to get in some conditioning if that’s something you’d like to do. Here are some GPP (General Physical Preparedness), HIIT (High Intensity Interval Training), and cardio selections for you. You can choose any of the following four options unless a particular option is specifically directed in the programming. I just wanted to give my athletes choices for conditioning that wouldn’t hurt or destroy your progress from the strength portion of your programming. Basically, these conditioning options are Gainzzz Savers!

Choice 1: Prowler Work

Start with a 45lb plate and a 25lb plate on each handle.
Push the prowler on the high handles for 25 yards. Then,
take off the 25lb plates and push it on the low handles for
25 yards.

Perform 4 sets. Work on increasing the difficulty each
week. You could do this by adding another 25lb plate,
pushing the prowler farther, adding a set, or performing
everything faster.

Choice 2: Sled Drags

70lb – pulling forwards – 4 sets x 25 yards
70lb – pulling backwards – 4 sets x 25 yards
70lb – forwards walk and press – 2 sets x 10 reps
70lb – forwards walk and row – 2 sets x 10 reps

To increase the difficulty of this exercise each week: add
10lb to 25lb, increase the distance by 5 yards, go faster,
increase the reps, or add a set.

Choice 3: HIIT

Choose a treadmill, rower, or bike.

Push hard for 30 to 90 seconds, then rest for 15 to 60
seconds. Perform this for a total of 5 to 8 sets. I recommend
starting with 45 seconds on and 45 seconds off for 5 sets.
The goal is to progress each week in one way or another.

You could increase resistance, treadmill incline, or RPMs.
You could also add 5 seconds of exercise to each set,
decrease the rest time by 5 seconds, or add a set.

Choice 4: Simple Cardio

Choose a treadmill, rower, or bike.

Exercise for 25 to 35 minutes with a heart rate of 75% to
85% of your max.