Base Camp GPP

Derek Woodske

General Fitness, Tactical, Tactical / Military, Bodybuilding, Strength & Conditioning, Field Sports, Personal Training

Coach

Derek Woodske

The development of base Camp GP is a systematic approach to ensure that all athletes have the best opportunity to succeed over the coming year. General preparatory phases are essential for long-term success and longevity, regardless of discipline or sport.

My goal with the development of this program is to ensure that all athletes and participants reach the highest level of personal success, so we must put in the groundwork during the first phase to ensure that our individual systems physically and metabolically are ready to handle the upcoming training phases.

$18

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Set the foundation

This program will set the foundation for future standalone programs that you, as the athlete, choose to do. It also establishes the parameters needed to jump into team training at any time. An excellent sound general preparatory phase helps an athlete anticipate the response they will have training down the road.

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy Please follow CoachWoodske on Instagram for more information

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

square rack // barbell // dumbbells // KB's // Benches // Running Shoes

Sample Week

Week 1 of 6-week program

Sunday

Day 1

DB Eccentric Split Squats

5 x 5

Heel Elevated Step-down

4 x 10

Single Leg Deadlift

4 x 15

Heavy DB Walk

4 x 20

Hanging Iso Leg Raise

1 x MAX

Russian Twist

3 x 12

Butterfly Crunch

3 x 10

Monday

Day 2

Eccentric Chins

5 x 4

One Arm Standing DB Press

4 x 9

Single Arm Cable Pulldown

4 x 15

1-Arm Cable Laterals

3 x 12

1-Arm Dumbbell Shrugs

3 x 12

Hammer Curl

12, 10, 8

Rope Tricep Extensions

3 x 10

Wednesday

Day 3

Eccentric Heel Elevated Squat

5 x 12

Cable Split Squats

4 x 10

Eccentric Leg Curl

4 x 10

Heavy Bag Carry

4 x 20

Side Plank

3 x 0:20

Supermans

3 x 15

Weighted Sit-ups

3 x 8

Thursday

Day 4

Eccentric DB Floor Press

5 x 8

1-Arm DB Row

4 x 10

Low Incline 1 1/4 Flys

4 x 15

Seated Neutral Grip Row

3 x 12

Push Ups

3 x MAX

Straight Arm Hangs

3 x MAX

Plate Pinch Grip Hold

3 x MAX

Coach

More from Derek Woodske

Derek Woodske

Head Coach

On Ramp all your training here

This is the program to get your foot into the door and prepare your body for the training to come,

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FAQs

Garage Gym?

Absolutely! Many athletes have done all my training at home!

For Beginners?

No question, this was designed to get athlete started!

What about sports nutrition!

If you jump on to www.derekwoodske.com there is a Free PDF!

The Proof

Kenneth Lo, Hong Kong

Elite Coach and Instructor

Verified Athlete

"He used to be Charles Poliquin's right handed man. He coached the Olympic athletes and he taught many courses with world-class coaches. I am following his training methodology, nutrition and supplementation. I remember he emphasized that changing people's lifestyle is a coaches' (our) job."

Ryan Faehnle, USA

Poliquin / Strength Sensei Instructor

Verified Athlete

"Traveling the world and teaching strength and conditioning with Derek, there was never a time that I wasn’t learning from him while teaching alongside him! I have always valued Derek’s advice and insight into training and his ability to simplify such convoluted topics in the training world."