The GLF Method
Guthrie Lewis Fitness
General Fitness, Strength & Conditioning, Functional Training, Functional FitnessThe GLF Method is the physical expression of my exact training methodologies. Over the last 16 years I have immersed myself in a variety of fitness practices in the hopes of becoming my most physically capable self. From bodybuilding, to competitive rowing, to power lifting, to CrossFit, to "hybrid" training, to mobility and movement protocols etc... This is the culmination of all my knowledge and experience!
Throughout my years of training I have come to recognize that every approach to fitness has it's holes. This is my attempt to fill the gaps and cover as much ground as possible. To stay strong, to stay lean, to stay aerobic, to move in a fluid and pain-free manner, to be physically competent in deeper and deeper end ranges, to age well etc....
With this approach, you will absolutely improve your fitness and physical capacity across a broad spectrum. If your goal is to become most physically capable version of yourself... you've found the right program.
Prep Work
A
8-10 Alt Uni Scap Pull-up 8-10 Bootstrappers 6-8 Wall Supported 3 Point Row/Side 12-16 Alt BW Reverse Long Lunge rest as needed btw exercises/sets x2-3
Specific Pull Squat Priming
B
4-6 Pull-up Singles rest 60-75 sec 8-10 DB or KB Goblet Cyclist Squat (3 sec lowering phase, 2 sec pause at bottom) rest 60-75 sec x3-4 High quality reps with perfect form is all we want here. Getting the primary movers extremely fired up for the work in part C.
Pull-Squat Strength Work (high volume)
C
5-8 Pronated Grip Pull-up (5 sec lowering phase) rest 100 sec 10-12 One and a Quarter Dual DB Squat (3 sec lowering phase) rest 100 sec x5-7 (based on feel) Look to stay consistent from set to set on the pull-ups. For the squats, slowly build in order to get 3-4 TOUGH sets. Ideally we get all 7 sets (which will be taxing AF). So, be smart. Pacing is just as important on strength focused work as it is in aerobic sessions.
Cool Down
D
5-10 mins of your preferred aerobic work (run, row, staris, ski erg, jump rope etc...) for easy blood flow after tough resistance.
Prep Work
A
6-8 Bench Supported Spinal Flex and Extend 10-15 Banded Side Steps/Side (change directio every 2 steps) 10-12 Alt DB Z Press @ 2112 8-10 BW SL DL/Side @ 3111 rest as needed btw exercises/sets x2-3
Push-Bend Strength
B
6-8 SA Push Press/Side (1 sec pause at top, 4 sec lowering phase, ) rest 100 sec 16 Alternating Dual DB KS Deadlift rest 100 sec x5-6 Build throughout in order to get 2-3 tough sets on each exercise.
Push-Bend Accessory Strength
C
10-12 DB Skull Crushers (2 sec lowering phase) rest 45 sec 10-12 Seated DB Lat Raises (2 sec lowering phase) rest 45 sec 10-12 Single DB One and a Quarter DL (2 sec lowering phase) rest 90 sec x3-4 High quality reps is the priority here. Use the most possible weight that doesn't hinder perfect mechanics and range of motion.
Cool Down
D
5-10 mins of your preferred aerobic work (run, row, staris, ski erg, jump rope etc...) for easy blood flow after tough resistance.
Mobility Option
A
45-75 T-Spine Extension Pulses 16-24 Alt Hand Supported Deep Squat Knee Taps 45-75 sec Downdog Rocking 16-24 Squat to Hand Reach x1-2 8-10 Seated Shoulder Extension Rocking Reps 8-10 Deep Squat Knee Hugs x3-4 8-10 Alt Quadruped to SA Extension 8-10 Heel Toe Weight Shifts in Deep Squat x3-4 10 Min Continuous Timer (Gentle Movement) 2 Alt Squat Crawl Out 2 Forward Fold Heel Lift As always, moves get progressively more difficult. So, no pusing for extra range of motion. Stay comfortable and just let the time and progressions open you up. GENTLE!
Circuit
B
Every 4:00 x 8-12 400-500m Row (75-80% Effort) 30 sec Planche Lean
Prep Work
A
4-6 Extended Scap Pull-ups 12-16 Alt Banded March to Side Step 3-5 Pull-up Singles 10-12 Alt DB or KB Goblet One and a Quarter Reverse Lunge rest as needed btw exercises/sets x2-3
Pull-Squat Strength Work
B
3-5 Lean Away Pull-ups @ 4111 rest 100 sec 16 Alt Dual DB Reverse Lunges rest 100 sec x5-6 Look to stay consistent frrom set to set on the pull-ups. For the lunges, slowly build in order to get 2-3 tough sets.
Pull-Squat Accessory Strength
C
10-12 Dual DB Hammer Curls (3 sec lowering phase) rest 45 sec 8-10 BW or DB/KB Goblet Cyclist Squat (3 sec lowering phase, 3 sec pause at bottom) rest 90 sec x3-4 High quality reps is the priority here. Use the most possible weight that doesn't hinder perfect mechanics and range of motion.
Cool Down
D
5-10 mins of your preferred aerobic work (run, row, staris, ski erg, jump rope etc...) for easy blood flow after tough resistance.
General Prep Work
A
8-10 DB Pull-Over (2 sec lowering phase, 2 sec pause at bottom) 6-8 Banded Side Plank Clamshell/Side 10-12 Alt SA Plank Rotation 20-30 Glute Bridge Banded Abductions rest as needed btw exercises/sets x2-3
Specific Prep Work
B
Every 2:20 x 3-4 8 Alt DB Bench 12 Alt Dual DB Kickstand RDL This is all about getting the primary movers in part C fired up. This will make the work in part C that much more impactful. So, use how you're feeling to inform what pace and how much weight would be best for the next section.
The GLF EMOM "Standard
C
EMOM x24-32 Min 1: 3-5 Dual DB Bench Min 2: 6-10 Dual DB Deadlift There is a pacing element here because there is minimal rest in the context of a resistance based superset. The goal is to choose a weight that will be challenging at the END of the piece NOT the beginning. If you need to adjust the weight during the piece in order to stay consistent OR to optimize the workout, feel free.
Cool Down
D
5-10 mins of your preferred aerobic work (run, row, staris, ski erg, jump rope etc...) for easy blood flow after tough resistance.
Mobility Option
A
8-12 Banded Pass Thrus 15-25 Dragon Pulse/Side 8-12 Banded Scapular Protract-Retract 8-12 Standing Hip Flexor Extension Pulse/Side x1-2 8-10 Light Weight Prone "T" Lift Offs (2 sec hold at top) 15-20 Saddle Pulses x3-4 6-8 Protraction Hold (for reps) (2 sec hold at top) 10-12 Diagonal Reaches/Side x3-4 10 min Continuous (gentle movement) 4 Alternating Single Leg Assisted Sissy Squat 4 Alt Quadruped Knee to Elbow (2 sec hold w/ knee to elbow) As always, moves get progressively more difficult. So, no pushing for extra range of motion. Stay comfortable and just let the time and progressions open you up. GENTLE!
Aerobic Option
B
1600m Bike 20 No Clap Burpees 1200m Bike 15 No Clap Burpees 800m Bike 10 No Clap Burpees 800m Bike 15 No Clap Burpees 1200m Bike 20 No Clap Burpees 1600m Bike Don't let the format fool you. This should be a nice and easy pace. Think "zone 2" style work.
Guthrie Lewis
I have immersed myself in fitness for over 16 years. I believe that my approach to fitness is the most balanced and well rounded out there. My aim is to share it with as many people as possible.
THE most effective approach to physical progress and lean muscle production. This is the exact approach I use to maintain a high level of fitness AND to make life long progress! If you want to get into the best shape of your life without the BS... this is
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The GLF Method
The GLF Method
The GLF Method
