Lactate Power Circuits: The Second Phase of GPP
Jun 27, 2021Continuing from last week posts Aerobic GPP the next phase is lactate-based density work. The aerobic phase has built a base of general fitness. Now the intention is to build lactate qualities locally, for repeat effort, while still taxing the body globally for a continued aerobic effect. Running 400m would be the global version of the same idea. This is phase two of a six-week block: aerobic, lactate, alactic.
Start with the full framework: General Physical Preparedness: The Complete Guide for Combat Athletes.
Let me just warn you this is HARD really hard.
Most athletes find the last minute brutal. Do not be a hero and ignore the listed loading. The point is not to win the workout. The point is to be able to train harder and hold more volume when the heavy work arrives.
Sample Lactate GPP Workout
Warm-up
Bench and Ring Row - 5 Mins 10 rep each alternating (35-45% of 1RM)
- 5 Mins mobility. Band Pull apart/spiderman with reach/Six Point Zenith
Right Leg and Left leg Step-up 5 Mins 10 rep each alternating (35-45%)
- 5 Mins mobility. Band dislocation/Alternating half pigeon/half kneeling press (light)
Close Grip Push-up, Barbell Curl and OH sit-up 5 Mins 10 rep each alternating (35-45%)
- Foam Rolling, band based stretching, iso holds.
In the videos below a fighter moves as quickly as the loading allows. Tempo climbs over the next two weeks, two to three sessions a week.
Bench and Ring Row
Left & Right Leg Step-up
Training Week:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
|
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
Like the previous 2 weeks, these 2 weeks are organized into 5 Min Work and 5 Min Recovery Blocks. The Recovery blocks are intended to improve mobility and stability depending on the athlete it can be kept very general or more specific. For example if an athlete has tight shoulders, we can look to add more shoulder mobility work. For the work blocks if you have a HR monitor you can track effort, by trying to achieve percentage heart rate max of around 80-85% for the 5 min work block.
Other options that work well as pairings would be DB/KB RDL's, ball hamstring curls, close grip push-ups, lat pull downs, supine rows, split squats, trap bar deadlift. Experiment and change exercises to meet the athletes needs but remember the idea is to keep the fatigue accumulation local, so power exercises and exercises requiring high levels of coordination would be difficult to utilize.
Extra Workouts
You can add oscillatory and isometric GPP work on two separate days. In practice that means five sessions a week, which is a lot for a fighter who is also on the mats, so most of the time we just run the work above.
3 sets of 30s Oscillatory or Isometric work 3 different exercises. Rest 4 to 8 Minutes and before moving onto next work block. You be creative just try to hit each main muscle group at least once.
Oscillatory Bench, Split Squat Left Leg, Push-up Oscillatory 3 x 10
Rest 10 seconds between each exercise
Oscillatory Bench, Split Squats and Push-ups
So your workout week would look like the following time permitting.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
|
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
Isometrics 30s 3 sets 3-4 Blocks |
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
Oscillatory 30s 3 Sets 3-4 Blocks |
Lactate Based GPP
5 Min work Blocks 5 Min Rehab Blocks |
Next in the series: alactic power circuits - the final phase before heavy lifting.
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