Just to throw an idea around. Sprint (or jog) with a weighted vest. Say from 25, 50, ... to 100 lbs?
That's my plan in the immediate future :)
try some kettle bells and sand bag work vinny..both are BRUTAL and very adaptable to pretty much anything. Alot of my PL'n clients use them and it definately is paying dividends.
This is an awesome thread. I wish my GF would let me use her for more GPP workouts :D
I sawed down a couple trees in my back yard, one softwood (white pine) and one hardwood (hickory). I have them at the same lengths, and did some calculations to get an idea for the weights. I've screwed boards to the end so they don't wobble back and forth as bad when i flip them.
The very lightest of the trunks I can pick up and lay across my back for lunges, I usually remember to swap ends. (not a perfect cylinder)
I really should put up a video.
Love this thread just want to throw this out there would cutting grass with a pushmower and bagging it be a form of gpp I ask because i would love to be able to justify in my mind that I am helping my lifting by cutting grass
I'm with Sensei on this, do what you don't hate.
Walking with a weighted vest is always simple and gets the HR up a bit. I sometimes take this to a different level, I'll wear the vest throughout a workout - not on a heavy day though. Will also wear it cleaning my apartment or car, just to add a level of difficulty.
So IMHO powerpeppiness, cutting the grass could be GPP but I think you'd need to throw a weight vest on.
The weight vest is a staple of my gpp when I'm not 320 like I am now. I'm my own weight vest. I have a 20lb and a 40lb vest at the house. We need two at my house because both the wifey and I use them. They are great to just walk around in. You can do all kinds of bodyweight exercises with them on. Lunges, split squats, and box jumps are also really good forms of gpp to do with them. Check ebay regularly and you can usually find a good deal on them. They can run expensive if you don't shop around.
I'm going to start taking the EliteFTS rickshaw out side and doing alternate runs with it and our 600lbs tire, I REALLY need to do some more stuff other than sled dragging - which I've been neglecting too!
Here is a cool carry workout I did last night.
- Overhead carry with olympic bar (40KG) for 60M
- One handed 22.5KG dumbell suitcase carry for 60M (30M each hand)
- One handed 12.5KG dumbell overhead carry for 60M (30M each hand)
- Two handed 22.5KG/12.5KG dumbell carry (suitcase and overhead) for 60M (30M each hand)
- Farmers Walk with an Olympic bar (40KG) in each hand (parallell and each side to my body)
- Dumbell Shuttle run 30M run and 30M dumbell carry x 3 (2 x 22.5KG, 1 x 12.5KG)
Neat to know that other fat guys are doing this stuff too......... I'm not sure if I'm allowed to comment on this as I have just dropped under the 300# mark and am not sure if I'm considered fat any more
I've been lucky to be at Jakked gym, where there are a bunch of strongman competitors and all the neat implements to play with
I've been doing :
weight sled ( or a car) with the harness
kettlebell tosses ( like a clean but with more follow-through)
tire flips to 650#
sand bag stuff ( squats and carries)
.... and I think I've been gaining greater GPP through osmosis just by watching the strongman and highland guys train
I did this today after my work out, and it felt pretty damn good...
I used a 20lb dumbbell, but I started very conservatively. I'd recommend a 1/8, 1/6, 1/5 or if you are bad ass 1/4 of your body weight for the dumbbell.
5 snatches each arm, 5 swings each arm, 5 burpees. One minute rest. Repeat 3-5 times.