Fitness Challenge (G.P.P.)
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- Опубліковано 7 вер 2023
- I am a huge believer in developing (and maintaining) a base level of fitness. This applies to athletes and everyday people. The issue is that it's hard to define what "fitness" is AND each person will have a different standard. For example, I won't have the same fitness standard as a college football player.
This video is an example of one of my current fitness challenges. I have to complete 150 squats/100 push-ups and 50 chins/pull-ups in 15 minutes or less. I perform 10 rounds of 15/10/5. I finished this challenge in 13:41. Which means, at the very least, I have the G.P.P. for my training. However, I was tired after this and I need to improve.
Keep in mind - this is my fitness challenge, not yours. This is just an inspiration and/or a guideline for you. THIS IS NOT FOR EVERYONE - THAT'S WHY I WROTE THAT IN ALL CAPS.
Instagram - / jimwendler
Tik Tok - www.tiktok.com/@jimwendler?la...
Comment below if you have any questions or have any ideas for future videos.
Stay Frosty. Be Awesome.
*** Jim Wendler is the author/creator of the 5/3/1 training program. He played football (and graduated) from the University of Arizona and earned 3 letters. He totaled 2375lbs in the 275lbs class and has squatted 1000lbs in competition. He is currently the Strength and Conditioning coach for London High School football in London, Ohio. Sorry ladies - he is married with 2 kids. One of which did all the editing for this video. So if you don't like it, blame him.
Jim, please give us a walrus book
One day, perhaps. Thank you for the suggestion!
I second that!
@@JimWendler I'd buy that!!!
I’m a couple years in to weight vest training after switching from barbells. I’d love a full walrus book.
We have something similar that we do at our fire station. Every three weeks on a Sunday we climb 25 floors with all our gear and equipment that we would use on a high rise fire. It ends up being a little over 100 lbs of added weight. 10 minutes seems to be the average for guys who don’t usually climb with us or anyone who isn’t feeling 100%. Sub 8 and closer to 7 minutes is a really good sign of fitness level. The climb keeps us honest.
The guy that got me into lifting back in the day and now i'm about to do 5/3/1 all over again.
Coffee, Training, and Jim’s newest video are the best way to start a Friday 👍
Hope you had an awesome BM, too!
Babe, wake up. Jim uploaded
Yeeeeeeeeaaaahhhhhh buddy! It's Wendler Friday once again! Keep knocking these videos out. Proper helpful.
Damn good GPP, Jim. Love these vidoes. Thank you for posting them!
Thank you, Jeremy!
Awesome check. I love 5/3/1. It has been the most sustainable and recoverable framework I've been exposed to and thanks for putting the books together. Using all bodyweight progressions as the assistance work, it has made a lot of sense as I got older in the military as well and after getting out.
Thank you, Raymond. Always play the long game!
Thanks for the inspiration Jim.
Larry - thank you! Be strong but remember to build/keep a general fitness base. The long term results are amazing.
Thanks Jim@@JimWendler
Footballs back and Wendlers back on UA-cam! 🎉🏈🙌🏼
Just noticed the DarkThrone and Marduk posters!!! You're the man, Jim!
Just got the new Marduk music in the mail last week. I haven't listened to it yet but Marduk is always consistently awesome.
When I got Hordanes Land in 1995, I was blown away. Then I got DMDS about 6 months later, and I was hooked.
Love Black Metal! Quorthon started the voice of black metal, in my opinion. What i've heard of the new Marduk....its furious as usual. 🤘🔥🔥🤘
You are correct - Bathory is the origin of black metal, not Venom. Plus, "Welcome to Hell" is infinitely better than "Black Metal". @@jeremymiles7985
Way to go, brother.
Nice one Jim
Thank you, David.
Why the push up handles, Jim? To increase range of motion or because it allows you to use a neutral grip?
Yes, the neutral grip (and variations of the neutral grip) are much easier on my shoulders and wrists.
Hey boss, trying to run beefcake right now, is the program on your blog fully spelled out ? I mean any addition or changes that I'm supposed to do or it's just the program? asking because some people on youtube use bbb beefcake in title but i see them doing entirely different exercises & rep ranges.
Solid. Commenting for the algorithm
Thank you!
Took me back to my marine corp days here jim .
This is applicable for every person - for example, this is ONE of our fitness standards for skill players. However, they should finish in 10 minutes/less. So while it may be "bodyweight" - it can be used for a lot of athletes, even those involved in power sports.
As always, scale to the audience.
15 rounds in under 15 minutes is a great pace. Anyone who scoffs at this needs to give it a try before they talk shit. Notice, he's not doing kipping pull ups either. Not that there's anything wrong with that but non kipping is way harder and slower.
Bought your book and noticed a picture of you wearing a Transylvanian Hunger shirt! And then I see a picture of you with Jimmy Bower🤘
Raw video's, no BS or smoke and mirrors. What shoes do you wear, Jim? Thanks.
Viktos - best overall training shoe around. I wouldn't squat/DL in them but for running, hills, Walrus stuff, sleds, etc. - no better shoe.
@@JimWendler thanks brother
Just to make sure that I'm being clear - I am not sponsored or know anyone at Viktos. But these shoes are so fucking awesome, it made one of my tattoos throw horns. True story. @@TomB1988
I love banging out the 15/10/5 work.
It always sucks, in a good way.
Can you please show us your different warm-up and stretching routines for each training day? Thank you
I just ride the bike and do beginner yoga from Sean Vigue or do Foundation Training (the new 10 minute F.T.). Nothing I'd ever want to put on social media for fear of boring the world to death. I'd then be responsible for the death of the human race and that's not something I can live with. At least not as this time in my life. To recap: ride bike for 5-10 minutes. Do Beginner Yoga or F.T. - then get moving.
@@JimWendler if you don´t mind I would appreciate if you can share both links, beginner yoga and Foundation Training because I can´t find it. Thanks
@@JimWendler What is Foundation Training (the new 10 minute F.T.)?
I don't know the definition - you'd have to watch the videos and see for yourself. Just look up "Foundation Training". It helped my back quite a bit. Again, search "Foundation Training" @@Daniel.Servantez1733
I think he also recommended DeFranco Agile 8 in a few of his books and articles.
Hi Jim,
What is your opinion on high rep burpees (1 pumps, 2 pumps, navy seals etc..) for conditioning and athleticism ?
My opinion is that it's fine for some people - but a horrible idea for many others. As with most training, it's dependent on a lot of factors. But as an example - we do not use them at LHS for conditioning. We only do it as a low-rep warm-up. Low rep = 10 reps, done strictly.
Majority of people lack the necessary readiness and preparedness. But if someone wants to do them, it's not my problem.
Can we get a series about how to build GPP from scratch
I did an entire video on this - It's called Youth Training. It outlines everything we did with our youngest son. There is ZERO secrets to any of this - be consistent and it pays off.
Awesome, gave a try today to my version of fat Walrus, 6 sets 5 chin up, 8 dips, 20 squats. Finished cinder clock superset of french press and curls, and neck nods. One question any tip for knee pain in the squats? Thanks
1. Wear knee sleeves. 2. Cut back on volume on squats and do something else (Prowler, for example). 3. Change way you do squats - much, much slower tempo on way up/down). 4. Change your training so that you don't do squats so frequently. 5. Have someone qualified AND willing to work with you (extremely rare) to help you find the issue and rehab/work through it. 6. Elevate heel.
@@JimWendler Awesome sir. Thank you. Happy New Year🙏!
@@JimWendler sir hope you are well. If to substitute the Squats for Lunges alt Lunges will 10 x leg total of 20 per set will do the trick ? Or double the amount? Lunges dont hurt.
That's fine - you can choose to do as many/little of a movement; you don't have to do the same reps/rounds all the time. Sometimes you play it safe - other days, you put your hand on the burning stove and see how much your body can take.@@jeannazario2996
@@JimWendler Thank you for taking the time. Really appreciated.
Jim thoughts on metabolic conditioning for the 40 year old in a bare bones garage gym environment?
I'm not sure what the question is.
Recently listened to a podcast with you and John Welbourn discussing the subject. I was wondering if you had input on how to set up something similar in a garage environment OR if it is even a good idea for a lifter in his 40s moderately beat up . The wife and I currently use the basic beginner template from your 531 forever book trying to rebound from some injuries.
A side note you might consider using these videos to discuss various templates from your books….I think people would eat it up.
Thanks for all you have given through the years.
OK - you are talking about the NEBRASKA model. Yes, I did it in my garage weight room quite easily. You just have to see what equipment you have access to and set everything up. For example, we did DB squats instead of leg extensions. We played around a lot with volume to adjust for readiness, preparedness and humidity/heat. We also accounted for bar speed and daily readiness. So be ready to adjust. @@dhart5752
Do you ever take the sets in these workouts to or close to failure, or is it all submaximal work?
Always sub-max. Always. Always. Always. Always.
@JimWendler is the notion there that you don't want to train to failure because it "trains you to fail" as I've heard it said?
Not at all. @@matthewhawke8902
@@JimWendler Is it more because you want to accumulate a total volume of work without burning out and needing additional time to recover?
Hey Jim, what brand of training shoes are you wearing?
Viktos
do you do any overhead pressing?
No, I cannot press overhead with any amount of weight that is worthwhile. So it's part of my warm-up but not my workout.
The zombies won't stand a chance!
gym, what is your current training routine, do you still do the 5/3/1 and combine it with x-fit
I'm 100% WALRUS training. I don't do crossfit, never have and never will.
@@JimWendler do you have a book
or programme on WALRUS training ?
What's the music in this vid, it sounds awesome. Sounds a bit Deathspell Omega. Also, have you tried wearing a wig? I can recommend the tousled lob, it's very 2023.
It is Hell-Born - if you are familiar with Behemoth, you know Hell-Born.
Whats that song playing tho?
Band is a friend of mine - Hell-Born.
Next video - the Walrus Diet
Eat Jimmy John's, steak and cheeseburgers.
How does he keep his hat on bros
A touch of black magic!
Be Proud Brother, if it was easy...
I hear ya... I generally never chase a time/clock or rest periods when I train. I'm always in a state of "sub-max" and build my strength/fitness with consistency and discipline. But this definitely kicked my ass a bit.