Re: Weight training question

[Guest guest]

Short answer - it would really depend.

Charlie is talking about General physical Preparation. So the immediate

question is - what is the sport that you do specific preparation for?

And where are you in the season plan or macro cycle?

I also have to admit that I don't see the value of a flat bench press

unless you are a powerlifter. And I say this as a former powerlifter. I

would substitute the incline bench for most people.

As a general guideline I would do the primary for 5-8 sets of 3-6 reps

and the secondary for 3-4 sets of 8-10 reps. I would simply go heavy

enough that I am assured I can compete the reps I have set out for

myself and maybe 1-2 more. Actual % would be in the 80-95% range for the

primary and 60-75% range for the secondary.

jbrowner26 wrote:

> Hopefully someone will be able to me help out with this question.

>

> I got the following weight training programme from the Charlie Francis GPP

> Primary Lifts:

> 1. Power clean

> 2. Bench press

> 3. Back Squat

> Secondary Lifts

> 1. Lat pulldown front

> 2. Romanian Deadlifts

> 3. Military Press

> 4. Seated Rows

>

> I'm wondering what sets/reps would the primary and secondary lifts be?

> What would the % of max for each exercise be?

>

>

> Dublin

> Ireland

> [Mod: Please don't forget to sign your posts with your full name, city

> and country of residence - many thanks]

>

--

Hobman

Saskatoon, CANADA

[Guest guest]

Hi ,

For GPP, generally you can't go wrong with a basic set x rep scheme of 3-5 x

3-5, with 3-5 min rest. (easy to remember) for Primary Lifts.

Secondary Lifts could be performed with a set x rep scheme of 3-6 x 6-9.

Generally, percentages are usually blocked between 60-90%, with higher reps at

the lower % end; and low reps reserved for high % max lifts.

This is very general and I should emphasize that there are a multitude of

variables and many sophisticated set rep schemes dependant on sport, training

cycle, level of mastery, etc.

One last consideration. Charlie Francis trains elite athletes. Therefore,

most of his programs are not ideal for inexperienced trainees. Some of the

drills mentioned in the Charlie Francis GP program require extensive knowledge

on the finer points of body position and lifting mechanics.

Regards,

Glen

Canberra, Australia

=============================

jbrowner26 wrote:

Hopefully someone will be able to me help out with this question.

I got the following weight training programme from the Charlie Francis GPP

Primary Lifts:

1. Power clean

2. Bench press

3. Back Squat

Secondary Lifts

1. Lat pulldown front

2. Romanian Deadlifts

3. Military Press

4. Seated Rows

I'm wondering what sets/reps would the primary and secondary lifts be?

What would the % of max for each exercise be?

Dublin

Ireland

[Mod: Please don't forget to sign your posts with your full name, city and

country of residence - many thanks]

====================================

[Guest guest]

,

At the risk of appearing egotistical I beg to differ with Charlie's

Francis's hierarchy. Mine is:

1. Power clean

2. Overhead/military press or behind the neck Push press

3. Back squat

Secondary Lifts:

1. Pull ups

2. Bench press

3. Romanian deadlifts

4. Seated rows only until you can do 20 Pull ups

If you are just getting started or haven't established a good strength

base I would recommend Bill Starr's 5x5 scheme for at least 6 wks to 2

months depending upon how long you been training consistently and what

you're training for.

http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm

This is very basic, I would need more info in order to be more specific.

W.G.

Ubermensch Sports Consultancy

San Diego,CA

USA

In Supertraining , " jbrowner26 " wrote:

>

> Hopefully someone will be able to me help out with this question.

>

> I got the following weight training programme from the Charlie

Francis GPP

> Primary Lifts:

1. Power clean

2. Bench press

3. Back Squat

Secondary Lifts

1. Lat pulldown front

2. Romanian Deadlifts

3. Military Press

4. Seated Rows

>

> I'm wondering what sets/reps would the primary and secondary lifts be?

> What would the % of max for each exercise be?

>

>

> Dublin

> Ireland

> [Mod: Please don't forget to sign your posts with your full name,

city and country of residence - many thanks]

>

[Guest guest]

Hello ,

I'm wondering what your ultimate goal is. Are you training for a sport or to

get stronger or get back in shape? What is your weightlifting experience?

I have used Charlie's GPP Essentials as the foundation of my summer training

programs with professional hockey players with great success.

I would urge you to find a professional to help you establish good, safe

lifting technique, most especially with the squat, deadlift and clean. These

exercises are fabulous, BUT, if done improperly they can cause injury that will

take you out of training. Properly progressing with the amount of weight is

also going to be a key to long term progress.

I agree that Bill Starr's 5 x 5 program is a pretty good starter- but not

without proper technique.

I would also caution you on doing the full speed running too early upon

starting the GPP program. Muscle soreness, lack of flexibility will be a recipe

for disaster when starting a new training program. Stick to the lower intensity

stuff (Big Circuit) and hill running for a while.

Mark

Camillus, NY

[Guest guest]

Hi,

Thanks for all the responses.

I play football and the season is starting up in a couple of months. I

wanted something to develop my speed in preseason and found the GPP on

the web.

I dont play to a high level but I do go to the gym regularly

especially during the off season. I have been shown how to do all the

exercises but I still have to develop my technique a bit for some of

exercises mostly the power clean.

Browne

Dublin

Ireland

> Hopefully someone will be able to me help out with this

question.

>

> I got the following weight training programme from the Charlie

Francis GPP

> Primary Lifts:

> 1. Power clean

> 2. Bench press

> 3. Back Squat

> Secondary Lifts

> 1. Lat pulldown front

> 2. Romanian Deadlifts

> 3. Military Press

> 4. Seated Rows

>

> I'm wondering what sets/reps would the primary and secondary lifts be?

> What would the % of max for each exercise be?

>

>

> Dublin

> Ireland

> [Mod: Please don't forget to sign your posts with your full name,

city and country of residence - many thanks]

> ====================================

>

[Guest guest]

,

work in box jumps, squat jumps w/ light weight and vertical jumps while you are

learning power clean technique. Then you will still get a good explosive

component while you sort out cleaning technique. Stay with the 3-5 sets of 5

reps on the jumping. Try for maximal explosiveness and stop when you are

fatigued.

The GPP program will work for football, my HS kids have done it. Get the video

download if you don't already have it- seeing the exercises will help.

Good luck

Mark

Camillus, NY

[Guest guest]

,

Are you referring to American Football or what we Yanks call soccer?

W.G.

Ubermensch Sports Consultancy

San Diego, CA

> > Hopefully someone will be able to me help out with this

> question.

> >

> > I got the following weight training programme from the Charlie

> Francis GPP

> > Primary Lifts:

> > 1. Power clean

> > 2. Bench press

> > 3. Back Squat

> > Secondary Lifts

> > 1. Lat pulldown front

> > 2. Romanian Deadlifts

> > 3. Military Press

> > 4. Seated Rows

> >

> > I'm wondering what sets/reps would the primary and secondary lifts be?

> > What would the % of max for each exercise be?

> >

> >

> > Dublin

> > Ireland

> > [Mod: Please don't forget to sign your posts with your full name,

> city and country of residence - many thanks]

> > ====================================

> >

>

[Guest guest]

Hi Bill,

I'm referring to soccer.

Browne

Dublin

Ireland

> > > Hopefully someone will be able to me help out with this

> > question.

> > >

> > > I got the following weight training programme from the Charlie

> > Francis GPP

> > > Primary Lifts:

> > > 1. Power clean

> > > 2. Bench press

> > > 3. Back Squat

> > > Secondary Lifts

> > > 1. Lat pulldown front

> > > 2. Romanian Deadlifts

> > > 3. Military Press

> > > 4. Seated Rows

> > >

> > > I'm wondering what sets/reps would the primary and secondary

lifts be?

> > > What would the % of max for each exercise be?

> > >

> > >

> > > Dublin

> > > Ireland

> > > [Mod: Please don't forget to sign your posts with your full name,

> > city and country of residence - many thanks]

> > > ====================================

> > >

> >

>