SS and GPP - Wanna Be Big Bodybuilding and Weightlifting Forums

XMadmanX · 10-14-2009, 11:55 PM

Hey I wanna add some conditioning/cardio and what not. I do starting strength on Saturday, Monday, Wednesday. What day would be best to add some GPP work, and what should I do? i wouldn't mind adding some kettlebell work but don't know if/how it will fit in.

thanks.

tomv · 10-15-2009, 01:22 AM

I would suggest you add it in either after Wednesday's workout or on Thursday. Be wary that this will affect your recovery ability to some degree and you may not be able to put as much weight on the bar as quickly... These are maybes, try it and see what works.

tomv · 10-15-2009, 01:24 AM

As far as conditioning work goes, there was a great thread on here called "Fat Man GPP" which contained a lot of ideas. Kettlebells are great, barbell complexes can be great, Tabata Protocol is said to be very beneficial (but very taxing). It's up to you. You could do hill sprints, regular sprints, HIIT, Sled drags, sled pushes... You get the point.

I would suggest Hill sprints and Kettlebells if you have access to them.

Off Road · 10-15-2009, 07:34 AM

I'd start with adding in only one day of GPP to start with. Then give it a couple of weeks to see how you respond to it and if you can recover from it. Adding things in slowly is the best way to judge it's effect. My personal favorite is sled work and a limited ammount doesn't seem to interfere with the lifting.

Bmxstrong · 11-07-2009, 03:03 PM

Quote:

Originally Posted by Off Road

I'd start with adding in only one day of GPP to start with. Then give it a couple of weeks to see how you respond to it and if you can recover from it. Adding things in slowly is the best way to judge it's effect. My personal favorite is sled work and a limited ammount doesn't seem to interfere with the lifting.

solid advice here this shouldnt effect your recovery at all just add gpp in slowly and watch hpw your body feels but light conditioning on your off days would be best

Sensei · 11-10-2009, 10:56 PM

Do you have any goals with your GPP that you are not targeting with your Starting Strength program? Determine those and then choose accordingly - randomly doing 'hard things' is not the most productive use of your time and energy.

ZenMonkey · 11-11-2009, 11:51 AM

Rip recommends doing a 4 day split

Mon: SS : A
Tue: GPP
Thu: SS : B
Fri: GPP

I do something like (not exactly but close)
A:
Snatch
Squat
Press
GPP
B:
Clean Jerk
Squat
Pull
GPP

10-14-2009, 11:55 PM	#1
XMadmanX Senior Member Join Date: Jul 2009 Posts: 225	SS and GPP Hey I wanna add some conditioning/cardio and what not. I do starting strength on Saturday, Monday, Wednesday. What day would be best to add some GPP work, and what should I do? i wouldn't mind adding some kettlebell work but don't know if/how it will fit in. thanks. __________________ JOURNAL

10-15-2009, 01:22 AM	#2
tomv Senior Member Join Date: Aug 2006 Posts: 1,598	I would suggest you add it in either after Wednesday's workout or on Thursday. Be wary that this will affect your recovery ability to some degree and you may not be able to put as much weight on the bar as quickly... These are maybes, try it and see what works. __________________ My Journal Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

10-15-2009, 01:24 AM	#3
tomv Senior Member Join Date: Aug 2006 Posts: 1,598	As far as conditioning work goes, there was a great thread on here called "Fat Man GPP" which contained a lot of ideas. Kettlebells are great, barbell complexes can be great, Tabata Protocol is said to be very beneficial (but very taxing). It's up to you. You could do hill sprints, regular sprints, HIIT, Sled drags, sled pushes... You get the point. I would suggest Hill sprints and Kettlebells if you have access to them. __________________ My Journal Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

10-15-2009, 07:34 AM	#4
Off Road Wannabebigger Join Date: Jun 2009 Location: California Posts: 2,046	I'd start with adding in only one day of GPP to start with. Then give it a couple of weeks to see how you respond to it and if you can recover from it. Adding things in slowly is the best way to judge it's effect. My personal favorite is sled work and a limited ammount doesn't seem to interfere with the lifting. __________________ Off Road Adventures Journal

11-10-2009, 10:56 PM	#6
Sensei Senior Member Join Date: Dec 2004 Posts: 7,380	Do you have any goals with your GPP that you are not targeting with your Starting Strength program? Determine those and then choose accordingly - randomly doing 'hard things' is not the most productive use of your time and energy. __________________ A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2 Blog: http://squatrx.blogspot.com/

11-11-2009, 11:51 AM	#7
ZenMonkey Big cheese, make me Join Date: Mar 2007 Location: ...la plataforma Posts: 5,745	Rip recommends doing a 4 day split Mon: SS : A Tue: GPP Thu: SS : B Fri: GPP I do something like (not exactly but close) A: Snatch Squat Press GPP B: Clean Jerk Squat Pull GPP __________________ The Slings and Arrows of Outrageous Fortune "The Olympic Snatch is gymnastics with a bar." -Rippetoe

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