Griffin Strength
General Fitness, PowerliftingThe Griffin Strength GPP program was designed around those who want to be strong, look good, and want to do it on their own time at the gym of their choice.
Common Complaint-We like the conditioning, but want to get stronger.
-We like getting stronger, but want to be lean.
-We want to have muscles, but don't want to lose strength or conditioning.
-We don't want to go to a class.
We try to closely resemble a conjugate style training template with rep maxes. Instead of "upper" and "lower" days we break the week into Squat, Horizontal Press, Pull , and Vertical Press. We use varying movements and use corresponding accessory work to make up the conditioning component. This is similar to a Wendler template. I feel both of these systems are outstanding and we do our best to do our hybrid version of them both.
In regard to conditioning in terms of running, yes we do have days were you will run 100, 200, 400m. Generally we use Wednesdays and Saturdays for these as a way to actively recover and keep that component of fitness up and running (see what we did there). We will also use these days for body weight movements or lighter weight movements fo help keep us fresh.
Get Strong, Look Good, Feel Good.
About the Training
Session Duration: 60-90 minutes, 6 days, 4 Weight Days / 2 Conditioning Days
*If you are feeling fatigued we designed the Conditioning Days where you can take them off to recover and not missing any of the lifting days.
Training Goal: Increase Strength, GPP (General Physical Preparedness), and overall conditioning.
Required Equipment
Minimum Equipment List:
- Barbell
- Squat Rack
- Dumb Bells
- Kettlebells
- Sandbag
- Steel or Bumper Plates
- Jump Stretch Bands (Red/Blue/Green)
- Slam Ball or Medicine Ball
- Jump Rope
Frequently Asked Questions
Q: What if I don't have all the equipment?
A: When your join our team you will get access to a private Facebook group that is treated as an open forum for people to ask questions.
Q: Where do I start?
A: Start Now!
Q: Is there a contract?
A: Your subscription is month to month via the Train Heroic Market Place
Q: Where can I find answers to questions that aren't listed here?
A: Shoot us an email at mitchell.g.griffin@gmail.com
Features5 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Squat Warm Up #1
3x Hip Box (:30sec Hip Mobility/:30 Ankle Flexion/:30 Hip Flexor) 10x Hip Circles R/L (Clockwise & Counter Clockwise) 10x Groiners 10x Knee Pulls 10x Standing Toe Touches 5x Ninja Rolls 10x OHS w/PVC 10x KB Swings :30 Couch R/L
B1
Med Ball Sit-Up
3 x 20
B2
Bird Dog
4 x 20
B3
Box Jump
3 x 5
C
Anderson Squat
5 x 3 @ _ , _ , _ , _ , MAX
D1
Sandbag Power Clean
4 x 15
D2
Double KB Front Squat
4 x 15
D3
Single Leg Glute Bridge
4 x 20
Warm Up
A
Horizontal Press Warm Up #1
3x Hip Box 10x Scap Decomp 10x Push Ups 10x Reverse Shrup 10x Passthrough 10x Pull Apart 10x Sandbag Kelso Shrug 100m Run
B1
KB Russian Twist
3 x 20
B2
Depth Plyo Push-Up
3 x 5
B3
Band Pull-Apart
3 x 20
C
Wide Grip Bench Press
5 x 3 @ _ , _ , _ , _ , MAX lb
D1
Deficit Push Up
4 x 15
D2
Band Face Pull
4 x 20
D3
1-Arm KB Row
4 x 10
D4
DB Tricep Extension
4 x 10
Conditioning
A
Total Body Warm Up #1
3x Hip Box 10x Hip Circles 10x Groiners 10x Knee Pulls 10x Toe Touches 10x Passthrough 10x Sotts Press 5x Pull Ups :30 Couch R/L
B1
Side Plank On Hand
3 x 0:30
B2
Louie Simmons Sit Up
3 x 20
B3
Band Pull-Apart
3 x 20
Conditioning
C
Barbara
5 rounds for time 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats
Conditioning
A
Pull Warm Up #1
3x Hip Box 10x Hip Circles 10x Groiners 10x Lateral Slides 10x Toe Touches 5x Ninja Rolls 10x OHS 5x Box Jumps :30 Couch R/L
B1
Inchworm
3 x 8
B2
Barbell Warm-up
C
Simple Banded Deadlift (Blue Band)
5 x 3 @ _ , _ , _ , _ , MAX lb
D1
Bear Complex
5 x 5
D2
Double Under
5 x 30
Conditioning
A
Vertical Press Warm Up #1
3x Hip Box 10x Supine Shrug 10x Supine Row 5x Ninja Rolls 10x Box Push Ups 10x Sandbag Rows 10x Seated DB Press 100m Run
B1
Pillar to Press
3 x 10
B2
Seated Banded Row
B3
Kettlebell Kelso Shrug
C
Barbell Incline Bench Press
5 x 3 @ _ , _ , _ , _ , MAX lb
D1
Wide Grip Pull Ups
4 x 5
D2
DB Front Raise
4 x 10
D3
DB Lateral Raise
4 x 10
D4
DB Reverse Fly
4 x 10
D5
Deficit Push Up
4 x 5
When you join a team you’re getting more than programming, you’re joining an online community.
Griffin Strength GPP
Griffin Strength GPP
Griffin Strength GPP
