Off Season GPP - Strength, Power & Capacity
Virtus Human Performance
General FitnessThis program is for athletes of all sports. Competition is about being capable of bringing your best when it really matters. This 8 Week Off Season GPP program is designed to help you build your capacities to do exactly that.
You have 6 sessions/week to complete. Broken down into 4 x Full Body Strength Sessions in the gym & 2 Running Sessions.
Each session is designed to give you maximum stimulus with the minimum viable dose. They may not seem like much at first, but they pack a punch.
All you need to do, show up, 6 times a week for 8 weeks to help you prepare this off season for your sport.
Prep
A
The Good Stuff Movement Prep
Quantities are a guide, do as much or as little as needed Crocodile Breathing x 10 Bretzel & SMR x 3 mins Worlds Greatest x 10/side Inchworm x 5 Banded Rib Grab x 1 Min T Spine Twist & Tilt x 3/ side Banded Figure 4 x 1 min/ side x 5 toe touches/ side Skipping or Bike 90 Seconds
B1
Heels-Elevated DB Goblet Squat
2 x 15
B2
Broad Jump
2 x 4
C1
Bulgarian Split Squat
4 x 6
C2
Ab Wheel
4 x 8
D1
1-1-2 Alternating DB Bench Press
3 x 10
D2
3-Point DB Row
3 x 8
E1
DB 3-Way Raise
3 x 10
E2
Alternating DB Hammer Curl
3 x 12
Prep
A
The Good Stuff Movement Prep
Quantities are a guide, do as much or as little as needed Crocodile Breathing x 10 Bretzel & SMR x 3 mins Worlds Greatest x 10/side Inchworm x 5 Banded Rib Grab x 1 Min T Spine Twist & Tilt x 3/ side Banded Figure 4 x 1 min/ side x 5 toe touches/ side Skipping or Bike 90 Seconds
B1
Tall Kneeling Halo
3 x 10
B2
Bent Over MB Chest Pass
3 x 12
C1
Bench Press
12, 10, 8, 6, 4
C2
Turkish Get Up
5 x 1
D1
KB Goblet Lateral Lunge
3 x 6
D2
Russian KB Swing
3 x 20
E1
Prone Hamstring Bandeed Tantrums
3 x 30
E2
Tall Plank KB Pull Through
3 x 10
Prep
A
The Good Stuff Movement Prep
Quantities are a guide, do as much or as little as needed Crocodile Breathing x 10 Bretzel & SMR x 3 mins Worlds Greatest x 10/side Inchworm x 5 Banded Rib Grab x 1 Min T Spine Twist & Tilt x 3/ side Banded Figure 4 x 1 min/ side x 5 toe touches/ side Skipping or Bike 90 Seconds
Conditioning
B
6 Sets: 30s Jog 20s Run 10s Stride 2mins Walk Repeat x3 Rounds So you'll jog for 30secs (~40% Effort), run for 20secs (~60% Effort) and then stride for 10secs (~80% Effort) and repeat x6 sets. You'll walk for 2mins in between each round. Do 3 Rounds. Im summary: 6x30/20/10, 2min Walk, 6x30/20/10, 2min Walk, 6x30/20/10, 2min Walk. = 24 minutes TOTAL Chuck your session distance and RPE in the session notes section at the end.
Prep
A
The Good Stuff Movement Prep
Quantities are a guide, do as much or as little as needed Crocodile Breathing x 10 Bretzel & SMR x 3 mins Worlds Greatest x 10/side Inchworm x 5 Banded Rib Grab x 1 Min T Spine Twist & Tilt x 3/ side Banded Figure 4 x 1 min/ side x 5 toe touches/ side Skipping or Bike 90 Seconds
B1
Inchworm
3 x 3
B2
Barbell RDL
3 x 6
C1
Trap Bar Deadlift
5, 5, 3, 3, 1, 1
C2
Suitcase Carry
3 x 40
D1
Chin-Up
3 x 10
D2
Half-Kneeling KB Press
3 x 8
E1
Power Pushups
3 x 15
E2
Squat Curls
3 x 20
Prep
A
The Good Stuff Movement Prep
Quantities are a guide, do as much or as little as needed Crocodile Breathing x 10 Bretzel & SMR x 3 mins Worlds Greatest x 10/side Inchworm x 5 Banded Rib Grab x 1 Min T Spine Twist & Tilt x 3/ side Banded Figure 4 x 1 min/ side x 5 toe touches/ side Skipping or Bike 90 Seconds
B1
Half-Kneeling Banded Row
3 x 10
B2
Prowler Push
3 x 20
C1
Bent Over Row
12, 10, 8, 6, 4
C2
KB OH Carry
3 x 40
D1
Front Foot Elevated Split Squat
3 x 12
D2
Hip Thrust
3 x 10
E1
Wall Sit + Calf Raise
3 x 20
E2
Pallof Press
3 x 12
Prep
A
The Good Stuff Movement Prep
Quantities are a guide, do as much or as little as needed Crocodile Breathing x 10 Bretzel & SMR x 3 mins Worlds Greatest x 10/side Inchworm x 5 Banded Rib Grab x 1 Min T Spine Twist & Tilt x 3/ side Banded Figure 4 x 1 min/ side x 5 toe touches/ side Skipping or Bike 90 Seconds
B
Run
1 x 20:00
C
Box Breathing
1 x 10:00
Lachlan Wallace
Lachie is the Owner/Founder of Virtus Performance. A gym built on Performance, Education & Community. Lachie is also an Aussie Rules footballer, involved as both a player & Head S&C Coach at the Frankston YCW Stonecats.
Premierships, Championships & wins are built far away from the sporting field. This 8 week program is the perfect way to dive into elevating your physical capacities to be the best athlete you can be.
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