A Word on "Core" Training

"WIPED"

4 rounds on trainer's count.

20 cross body curls L 15/20
20 single high sumos L 15/20
20 single triceps kickbacks L 15/20
20 cross body curls R 15/20
20 single high sumos R 15/20
20 single triceps kickbacks R 15/20
20 wipers

Post Rx (or reps missed) to comments.

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This is one of those all abs workouts that is unique to GPP programming.  It's confusing to outsiders because they see the biceps, triceps and etc., and think upper body shaping.  Well, it IS a good shaper, but that isn't the intention.  Whenever you see workouts where we go unilateral (one sided) we are generally, seeking the effect that it has on your core.  

A strong core is essential to your health and development.   It is primarily responsible for the astounding results we see in strength gains and overall fitness at GPP.  We have observed that GPP training prevents injury and advances healing for those with a weak core.  It also looks good on!  

While the rest of the world has moved passed specifically training the core, GPP still embraces focused emphasis on core training for its unique effect on our health, fitness and appearance. The popular present day mantra of the health and fitness industry is that one need only to move in effective ways and the core will take care of and strengthen itself.  This is a risky approach.  We have learned that strength gains in the legs and arms will quickly outstrip one's core strength.  This is especially true for those who don't directly train their core.  This compromises your ability to stabilize the core during certain fundamental movement (squats, dead lifts, cleans, jerks, high Sums, KBs, etc.) making those fundamental movements more dangerous to perform and putting you at higher risk of injury. 

We feel a more straight forward (direct) approach of abdominal/core training stimulates more strength and ultimately yeilds higher benefit with less risk of injury.  Oh, and did I mention - It looks good ON?!   

Chinup Progressions

Every week we get letters or questions about how to progress to a kipping pullup.  Our first suggestion is to get a chinup (actually several in a row).  Building the strength to perform 3 sets of 5 chinups in a row will help to condition your body for the highly ballistic nature of a kipping pullup.  Kipping pullups place a high demand on the musculature and connective tissues of the upper body.  In order to stay safe while doing them, it helps to have a high level of strength and flexibility.  

Not everyone has the strength to do chinups.  But EVERYONE can build up to them.  Apply the suggestions below and it is only a matter of time before you have them.  Here are some steps to bulding up to doing chinups:

1. Get lighter.  I know I'm preaching to the choir here, but every pound lost is a pound you don't have to carry above the bar.  
2. Practice 2-3 times per week on non-consecutive days.  It is best if you conduct these practice sessions before your regular workout (you don't want to be too tired to give it your all).
3. Complete 3 sets of 5 reps each practice session. Rest precisely 60 seconds between each set.
4. Can't even do one?  Cool, just use the progressive chinup video below.  Begin with the most advanced step in the progression you are capable of, then retrograde to easier stuff.  For example, if you can do 1 chinup only, do that chinup followed immediately by 4 eccentric pullups.  
5. Keep meticulous track of your workouts (we suggest posting to the site) and continually/consistently apply some progressive overload to each workout.  For example, if you did 5 chinups your first set, then 3 chinups + 2 eccentrics the second set, then 1 chinup + 4 eccentrics on the third, you'd want to write all of that down.  Next workout try to add small amounts of chinups where possible while taking away from the eccentrics.  Careful here!  Adding too many reps, too soon could set you up for lack luster strength gains and possible injury.  1-4 reps increased per practice session should suffice. 
6. Gaining the flexibility needed to do kips is as easy as practicing chinups with a full range of motion.  Those who short the ROM while training are placing their shoulders at risk of injury when they eventually progress to full kipping pullups.

Which Days to Skip?

Interesting question ...

Message: Hello, I have been working out following your site from home for about a year now. I really enjoy it! I love the short workouts, I love the strengh and health that I have obtained over the last  year. Thankyou!
I have always had a nagging question that I must ask. With whatever excuses I can give I choose to only work out 3-4 days a week, this is what I feel I can handle and seems to work with my life. I always wonder if there are certain workouts that I should make sure I do each week and others that are the better ones to skip. Since I work out from home I have more flexibility to pick and choose the workouts I do, even dipping in the lthe last few weeks workouts to pick what to do each day. But I am always wondering if I am picking the best ones for my optimal workout.  So do you have any advice with 6 workouts a week which 3-4 I should do? Or does it just vary from week to week? I have all the equipment I need so that is not a problem. Of course I have to skip the workouts that are done as a team but those are not really very often. Any way to tell which workouts are the best? Thanks so much! CB

This is really hard for me to answer.  There is a physiology nerd in me that wants to shout - "YOU CAN'T BE SKIPPING ANY OF THEM! It takes us 5 days to put our unique brand of fitness on you in a balanced (top/bottom, front/back, left/right) way.  If you go missing one or two of them, not only will you be missing out on important aspects of fitness, you will also only be imbalanced."  

So, the best answer is - "You may not miss ANY days."  

However, practicality demands I answer in a different way.  So the short answer is: 

If you only have three days in a given week to workout, you'll gain the most benefit from hitting M,W & F workouts.  Those days we usually try to balance most of the ten aspects of fitness we follow. 

Thursdays are mainly days we try to hit your abs more specifically.  Incidentally, it is my opinion that the reason we see so few back injuries and such amazing improvement in our heavy lifts (like the other day with so many of you PR'ing dead lifts despite only doing heavy deads 6 times this year) is because of our specific focus on your core and abs.  It is also why we have stronger runners and slimmer waistlines at GPP.  

Tuesdays are strength days.  They are magic.  HERE is why.  I believe completing Tuesday workouts are essential to your ability to gain fitness throughout the rigors of all the other days.  The fastest way to see amazing (no, STAGGERING) changes in your health, fitness and appearance is to do Tuesday workouts.  

But, if you HAVE to skip a day, don't make it a M,W or F.  If you have to choose between Tuesdays or Thursdays - don't skip Tuesday.  

Saturdays are bonus days.  We will always put all of our training (for optimal health) onto you by day's end Friday.  If you feel you'd benefit from another workout, we program Saturdays as a compliment to your week.  They are stand alone workouts not meant to sub for any of the previous days.  Thank you CB for the question.  

If YOU have a question for us please don't hesitate to ask (click HERE).  We love this stuff.