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Deload for Conditioning and GPP (3 weeks) - Mat Woods @redbeard49

Posted by Chari HENSLER on

3 week deload for conditioning and GPP (General Physical Preparedness) between two heavy training blocks. 

- Mat Woods @redbeard49

Works well to also build up the work capacity of commonly overstrained muscles and joints (low back, knees, elbows, rear delts, etc).  Reps should be done with a steady pace and should not be “heavy” or overly taxing. 4 workouts per week with the same workout being done twice each week alternating lower and upper body workouts.  Total workout time should be less than an hour each time.


Week 1

Lower Body #1 & #2

2 rounds of plate carries (holding the plate high on the chest, heavy med ball will work as well) – 3 minutes each

Seated Leg Curl – 4x25 

Pull-throughs – 3x15 

Bodyweight Box Squats – 3x15-20 (box height is parallel or slightly below)

Good Morning with band – 4x15-20 (feet wider than shoulder width, if no band use empty barbell)

Donkey Calf raises – 2x30 (bodyweight only)


Upper Body #1 & #2

100 standing extensions (pushdown style, can be any set/rep scheme as long as the rep goal is 100 at the end)

100 low pulley rows (can be any set/rep scheme as long as the rep goal is 100 at the end)

Face pulls with light band or pulley – 4x25

Lat Straight Arm Pullovers – 3x10-15

Band Pull-aparts 3x15-20 (seated or lying on bench)

Neutral Grip Dumbbell Bench Press – 3x12-15 (if no dumbbells, substitute barbell floor press with a normal grip)

Week 2

Lower Body #1 & #2

2 rounds of plate carries, use a heavier weight than last week (holding the plate high on the chest, heavy med ball will work as well) – 3.5 minutes each

Seated Leg Curl – 4x25 

Standing Abs – 3x25

Bodyweight Box Squats – 3x15-20 (box height is slightly below parallel, feet shoulder width or closer)

Straight Leg Deadlift – 3x15 (not overly taxing weight, 5 seconds to lower and 1 second to raise the weight)

Donkey Calf raises – 2x35 (bodyweight only)


Upper Body #1 & #2

110 standing extensions (pushdown style, can be any set/rep scheme as long as the rep goal is 110 at the end)

110 low pulley rows (can be any set/rep scheme as long as the rep goal is 110 at the end)

Overhead plate raises – 100 reps (max reps each set until 100 reps is achieved)

1 Arm Seated Rows – 3x10-15 (can be done with a band or pulley system)

Bent Over Rear Delts – 4x10-15 (can be done with dumbbells or bands, slow tempo)

Close Grip Flat Bench Press – 3x8-10 (also can use multi-grip bar if one is available)

Week 3

Lower Body #1 & #2

2 rounds of plate carries, use a heavier weight than last week (holding the plate high on the chest, heavy med ball will work as well) – 4 to 5 minutes each

Seated Leg Curl – 4x25 

Lying Ab raises holding a plate – 3x15-20 (can be any size weight plate, as long as all reps are reached)

Hindu Squats – 4x15-20 

Sumo Stance Straight Leg Deadlift – 3x10 (not overly taxing weight, 5 seconds to lower and 1 second to raise the weight)

Standing Calf Raises with barbell – 3x15-20 (on last set, when reps are reached do partials until muscle failure)


Upper Body #1 & #2

125 standing extensions (pushdown style, can be any set/rep scheme as long as the rep goal is 110 at the end)

125 low pulley rows (can be any set/rep scheme as long as the rep goal is 110 at the end)

Close Grip lat pull down – 3x15-20 (v-bar or under hand grip)

Reverse Grip Barbell Row – 3x8-10 (back parallel to ground, pulling to stomach)

Face Pull with light band or pulley – 3x15-20 

Close Grip Incline Bench Press – 3x8-10 (bench set at a low incline, 45 degrees or less)

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Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

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