Our conditioning programming include both a duration, e.g. how long to perform the conditioning, and an intensity, e.g. how hard the conditioning should be. For intensity, we use Rate of Perceived Exertion (RPE) to gauge effort as follows: ●RPE 6: More boring than difficult. Can carry on a conversation in fullsentences.●RPE 7: Easy effort. Can only talk in short sentences.●RPE 8: Moderate effort, cannot speak comfortably.
●RPE 9: Hard effort. Near max effort. ●RPE 10: Maximal effort that is very difficult and not possible to sustain. All out sprint. GPP can be performed on days where you don’t have any scheduled lifting .Alternatively, it is perfectly fine to perform some or all of the GPP work after completing a lifting session. Use whatever works for your schedule. For upper back work, we recommend that you select an exercise that uses a relatively large range of motion that can also be performed for many repetitions when loaded appropriately. Preferred exercises include things like chin-ups, pull-ups, one-arm rows, chest supported rows, Pendlay rows, lever rows, ring rows, inverted rows, lat pull-downs, seated rows, etc. The programming recommendations come in two different flavors: 1.Time-priority -These are often written as “X” minutes AMRAP (as many reps as possible), with the weekly frequency listed afterwards. For example, 7 minutes AMRAP of Upper Back Work 2x/wk means that the lifter should perform upper back work for a totalof 7 minutes (use a timer) two times per week. We typically prefer sets to be in the 8-20 rep range and each set should be submaximal, i.e. RPE 7 to RPE 8, tops. Try to avoid going to failure. Additionally, we recommend trying to minimize rest between sets. It is totally okay for the repetitions per set to decrease throughout the prescribed time, e.g. 7 minutes in this example. 2.Task-priority- These are often written as “X”number of sets for “Y”number of reps @ _ RPE, followed by the weekly frequency. An example might look like, “Perform 2 sets of 12-20 reps @ RPE 8 2x/wk”, which means do 2 sets of 12-20 repetitions of upper back work- each set being approximately RPE 8- twice per week. We recommend 2-3 minutes of rest in between sets.For trunk work,we recommend that you select an exercise that is predominantly isometric, e.g. requires the muscles to produce force, but not change length. Dynamic exercises that have both concentric and eccentric portions are okay as well, but we prefer isometric exercises as staples for “ab work”, where applicable. Preferred trunk exercises include things like planks, ab-wheel roll outs (from toes or knees), L-Sits, V-Sits, hollow rocks, tuck holds, strict toes to bar, hanging leg raises, back extensions, hip extensions, etc.
For arm work, we recommend that you select an exercise that uses a relatively large range of motion that can also be performed for many repetitions when loaded appropriately.