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Forum » Broad Jumps, Agility Ladder, Sprints, Throws, Slams, Etc. Full GPP Day…
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Thread: Broad Jumps, Agility Ladder, Sprints, Throws, Slams, Etc. Full GPP Day…

post 10000204931 06-08-2026, 04:52 PM
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#1
  1. DrewDarden
  1. DrewDarden
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Broad Jumps, Agility Ladder, Sprints, Throws, Slams, Etc. Full GPP Day…

Misc Lifting Crew (Team Lead)
post 10000204935 06-08-2026, 04:55 PM
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#2
  1. Polaris
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Thread needs Matt London.
post 10000204938 06-08-2026, 05:03 PM
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#3
  1. LDARidonot
  1. LDARidonot
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Mirin. You could also do some lumberjack twists (they say to be careful with these. also, I don't personally do them but have done them), power cleans or hang cleans, burpees (low impact style), nfl shuttles, L drills (changing direction, on grass, wear cleats).

Idk. In my experience these exercises can be done hard, but will come out of the total energy budget based on how hard they're performed. (The one's in the video and the couple I mentioned).

Most importantly, don't get injured

Sorry if this sounds like gibberish. I'm an encyclopedia of fitness and I talk to other encyclopedias
post 10000204966 06-08-2026, 05:26 PM
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#4
  1. Mulloway69
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Mirin OP
post 10000204986 06-08-2026, 05:39 PM
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  1. Skirrel
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putting in the sweat equity lol. OP what does ur body currently look like? What percent body fat?
post 10000205024 06-08-2026, 06:00 PM
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  1. Legz422
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Awesome work Drew!
~ In a world where you can be anything, be kind ~
post 10000205028 06-08-2026, 06:03 PM
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#7
  1. Jughead96
  2. The Incredible JUG
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thats a very similar workout i did when playing competitive hockey. it was all about explosiveness and cardio
When he regains consciousness, double the voltage.



post 10000205076 06-08-2026, 06:27 PM
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  1. PrimarisIn
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Huge difference from years ago when you had a belly, mirin Drew!
post 10000205166 06-08-2026, 07:58 PM
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  1. ShakeBrah
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Nice to see a more functional day, brah! But damn you look stiff lol. Maybe do lower impact things like band work, or light knee/hip movements. That’s what I did yesterday, and my legs always feel so much better after.
See SuperHercules' sig
post 10000205180 06-08-2026, 08:04 PM
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  1. DrewDarden
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Originally Posted By ShakeBrah⏩
Nice to see a more functional day, brah! But damn you look stiff lol. Maybe do lower impact things like band work, or light knee/hip movements. That’s what I did yesterday, and my legs always feel so much better after.
I’m stiff for sure.

But I actually feel really good about this as a starting point. I’ve only been doing this stuff for a couple of weeks now.

Let’s see what it looks like in six months if I continue doing this stuff like I am now.
Misc Lifting Crew (Team Lead)
post 10000205184 06-08-2026, 08:06 PM
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#11
  1. DrewDarden
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Originally Posted By LDARidonot⏩
Mirin.
Thanks.

Not gibberish. That’s what I’m here for, to converse with other lifters. 💪🏼💪🏼

Originally Posted By Mulloway69⏩
Mirin OP
Originally Posted By Skirrel⏩
putting in the sweat equity lol.
Originally Posted By Legz422⏩
Awesome work Drew!
Originally Posted By Jughead96⏩
thats a very similar workout i did when playing competitive hockey. it was all about explosiveness and cardio
Originally Posted By PrimarisIn⏩
Huge difference from years ago when you had a belly, mirin Drew!
Thanks MISC. 💪🏼💪🏼
Misc Lifting Crew (Team Lead)
post 10000205187 06-08-2026, 08:09 PM
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#12
  1. ShakeBrah
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Originally Posted By DrewDarden⏩
I’m stiff for sure.

But I actually feel really good about this as a starting point. I’ve only been doing this stuff for a couple of weeks now.

Let’s see what it looks like in six months if I continue doing this stuff like I am now.
Good shit man. Seriously. I think functional training is super undervalued, especially as we all get older
See SuperHercules' sig
post 10000205381 06-08-2026, 11:44 PM
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#13
  1. Mulloway69
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Originally Posted By ShakeBrah⏩
Good shit man. Seriously. I think functional training is super undervalued, especially as we all get older
Other than stretches and hikes I dont do any, OP has got me thinking since he started vids doing this. Its just more time is what holds me back thinking wise ie more time of my week dedicated to physical wellbeing.
post 10000205554 06-09-2026, 06:39 AM
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#14
  1. DrewDarden
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Originally Posted By Mulloway69⏩
Other than stretches and hikes I dont do any, OP has got me thinking since he started vids doing this. Its just more time is what holds me back thinking wise ie more time of my week dedicated to physical wellbeing.
I’m still trying to figure out the right balance myself.

For the past few weeks, I’ve been doing them as part of my leg day

But this week I experimented with giving it its own day:

Upper Day
Lower Day
GPP Day

Repeat.

This was much more difficult. My legs felt like lead because they weren’t 100% recovered from leg day yet.
Misc Lifting Crew (Team Lead)
post 10000205739 06-09-2026, 09:14 AM
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#15
  1. DrewDarden
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Upper Body #2 coming up this afternoon MISC.

Who’s lifting today?

What’s the plan?
Misc Lifting Crew (Team Lead)
post 10000205750 06-09-2026, 09:20 AM
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#16
  1. SuperHercules
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Those kind of exercises will produce great results for people over 40

When you're a youngster, you run around so much anyways so agility is just there, but most people become a lot more sedentary or abandon explosive movements if they lift when they're older


Bustin' a move at 35 seconds, that was slick
See Shakebrah's sig
post 10000205754 06-09-2026, 09:22 AM
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#17
  1. LDARidonot
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I'm training my tradie strength. Which to me means, if I'm being lazy or feeling weak/lame, rip a beer and figure it out, and get the job done
post 10000205945 06-09-2026, 11:19 AM
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#18
  1. ShakeBrah
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Originally Posted By Mulloway69⏩
Other than stretches and hikes I dont do any, OP has got me thinking since he started vids doing this. Its just more time is what holds me back thinking wise ie more time of my week dedicated to physical wellbeing.
Allocate a day to more functional training instead of weightlifting. And try to do some hiit or endurance training here or there every few days after lifting.
See SuperHercules' sig
post 10000206661 06-09-2026, 06:12 PM
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#19
  1. Mulloway69
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  1. Mulloway69
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Originally Posted By DrewDarden⏩
I’m still trying to figure out the right balance myself.

For the past few weeks, I’ve been doing them as part of my leg day

But this week I experimented with giving it its own day:

Upper Day
Lower Day
GPP Day

Repeat.

This was much more difficult. My legs felt like lead because they weren’t 100% recovered from leg day yet.
Originally Posted By ShakeBrah⏩
Allocate a day to more functional training instead of weightlifting. And try to do some hiit or endurance training here or there every few days after lifting.
Yeah I think a dedicated day is the way for anyone but especially if you are getting on in years. I had an Alex Leonidas program I was going to try years ago but never got to it that had a day or two (I think it was one) per week of full mobility and recovery exercises, and maybe neck irrc.

EDIT: Just noticed some salty cunt must have 1 starred this thread, holy fuck there are some sad cunts on this board.
post 10000207593 06-10-2026, 11:24 AM
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#20
  1. Legz422
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Jumping is really good for our bones. I am thinking of getting a rebounder since jumping on a hard surface can mess up my bad knee.

Originally Posted By Mulloway69⏩
Yeah I think a dedicated day is the way for anyone but especially if you are getting on in years. I had an Alex Leonidas program I was going to try years ago but never got to it that had a day or two (I think it was one) per week of full mobility and recovery exercises, and maybe neck irrc.

EDIT: Just noticed some salty cunt must have 1 starred this thread, holy fuck there are some sad cunts on this board.
As to your edit, people loved calling him fat before he lost weight. Now that he's lost weight and is in great shape those people won't acknowledge it and just want to hate on him. Most current miscers don't want people to better themselves, they want everyone to be as miserable as they are.
~ In a world where you can be anything, be kind ~
post 10000208030 06-10-2026, 05:14 PM
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#21
  1. ShakeBrah
  2. Rampaging
  1. ShakeBrah
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Originally Posted By Mulloway69⏩
Yeah I think a dedicated day is the way for anyone but especially if you are getting on in years. I had an Alex Leonidas program I was going to try years ago but never got to it that had a day or two (I think it was one) per week of full mobility and recovery exercises, and maybe neck irrc.

EDIT: Just noticed some salty cunt must have 1 starred this thread, holy fuck there are some sad cunts on this board.
I like doing a lot of carries too. Farmer, one handed, overhead, etc.
See SuperHercules' sig
post 10000208032 06-10-2026, 05:15 PM
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#22
  1. ShakeBrah
  2. Rampaging
  1. ShakeBrah
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Originally Posted By Legz422⏩
Jumping is really good for our bones. I am thinking of getting a rebounder since jumping on a hard surface can mess up my bad knee.
Agreed about jumping, and also about hard surfaces like most gyms have. Jumping onto boxes is great, and occasionally jumping down into a movement is good too
See SuperHercules' sig
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