GREYSKULL GLADIATOR PDF

You are on page 1of Search inside document Introduction This book is intended to give the reader an inside look at what it is like to train at Greyskull. The program presented follows a hypothetical male trainee through twelve grueling weeks designed to elicit a greater level of strength, conditioning, and all-around toughness. This is by no means a default representation of the training conducted here, but rather a snapshot of some of the methods that we employ. Undertaking this program for twelve weeks will certainly produce for you a very favorable set of results.

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You are on page 1of Search inside document Introduction This book is intended to give the reader an inside look at what it is like to train at Greyskull. The program presented follows a hypothetical male trainee through twelve grueling weeks designed to elicit a greater level of strength, conditioning, and all-around toughness.

This is by no means a default representation of the training conducted here, but rather a snapshot of some of the methods that we employ. Undertaking this program for twelve weeks will certainly produce for you a very favorable set of results. While the GSLP is almost infinitely flexible and adaptable, programs like the one presented in this book are still commonplace for trainees who have been at it a bit longer. This program is broken down into three basic components. Each phase lasts four weeks.

The first phase is very basic; there is one heavy weight training movement per day for four days out of the week. In addition to the main movement, there is another exercise that compliments the movement of the day. Then we see a brief conditioning episode as well as two focused conditioning sessions on designated days, and finally our homework.

Homework is a recurring thing that you will notice throughout the entire program. Each day there is an assignment to complete at some point throughout the day. Each assignment is a mini workout of sorts, and the cumulative effects of these mini sessions play a large role in the success of my trainees. I cant urge you enough to do your homework. The intent of the first phase is to acclimate you to a greater workload, and prepare you for the second two phases.

The second phase weeks is about brute strength development. The weight training sessions are spread over three days, with multiple lifts per day. There is a push, pull, squat template to it, which I have used with tremendous success with many trainees. Conditioning sessions are performed on the days in between, and on day six. There is a heavy workload in this phase, and proper recovery is crucial. Bust your ass in phase two and you will have a much easier time with phase three.

Phase three is where it all comes together. The strength movements are challenging, with several Greyskull favorites being implemented. You will love the squatting that I ask of you in phase three laugh. The conditioning workouts will be tough and demanding, but you will no doubt feel as King Kong-like as ever with the performance improvements that you are seeing.

I am happy that you have decided to get a taste of what its like to train with me. I know you will like what happens to you as a result of that decision. Now, I dont know about you, but Im ready to get started!!

The focu during this time is building strength as well as acclimating the trainee to a greater workload than they are likely used to. The conditioning is simple and effective. This phase has a very athletic feel to it. Week One Warm-up Each week of this program will have its own unique warm-up. This is to be completed on each of the training days.

Rest the same amount of time it takes you to complete the set. The gold standard for these is 5 ladders to 5 75 total reps. Distance should be fifty feet or so to the turnaround. For instance, if youre good for 50 push-ups at a shot, youd opt for sets of 30 or so and rack up the volume over the course of the day.

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GreySkull LP

If you want bigger arms, well put in weighted chins, weighted dips, curls, close grip or reverse bench etc. Worse things have happened. But you gotta do what you gotta do. The finger prints off all three men can be found on the entire program and this mixture of Progression, Intensity, and Frequency is what makes the Greyskull LP what it is.

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