What is GPP, it stands for GENERAL PHYSICAL PREPAREDNESS. Why, cause every person, regardless of activity level should have this. It is where everyone SHOULD start their fitness endeavors if they have never been in the gym before. It is a great place for powerlifters, strongman competitors, throwers and anyone who moves a ton of weight need to go after a competition to allow RECOVERY and to make their pyramid larger / taller, its all about that base. GPP programs will have a lot of focus of just moving the body, making your heart work and increasing your work capacity. The hardest part during this phase should be catching your breath, not being sore, and sometimes, trying to keep your food down. Thins that you wont experience during this phase may include but not limit, heavy loads, straining, popped blood vessels, and weight PR’s.
video outline: What is GPP - the way I look at it and use it for athletes and clients - when this can be used for those who “like to workout” - when to used for strength athletes
2) Why do GPP if it does not make you “stronger”
- one reason: For strength-related goals, enhancing aerobic capacity can improve blood, oxygen and nutrient flow to working muscles and help with recovery between sets of resistance-training exercises.
3) what will happen during GPP - Aerobic Capacity For Strength
* Increasing aerobic capacity can help improve the flow of oxygenated blood to muscle tissue, which, in turn, can improve mitochondrial density.
* Mitochondria are the organelles of a muscle cell that use oxygen to help produce adenosine triphosphate (ATP)
* ATP is the actual fuel that supplies muscle contractions. Improving mitochondrial density improves a muscle’s ability to use oxygen, while also improving the overall health and function of the cells.
* At higher intensities doing things like HIIT, the body will use ATP from anaerobic sources but will rely on aerobic metabolism during the lower-intensity recovery intervals to help replace the energy spent during the high-intensity work periods.
Warm up Body weight squat x10 Jumping Jacks x10 Karaoke x10 Wideouts x10 ^ REPEAT 3 times ^ Forward Skip x20 yards Backward Skip x20 yards Side Shuffle x20 yards Side Shuffle back x20 yards Backwards run x20 yards Forward Sprint x20 yards Glute Bridges x10 Single Leg Glute Bridges x10 Straight Leg Hamstring Kick x10 Opposite arm and leg Supermans x10 Supermans (both arms and legs) x10 Firehydrants x10
Jump Rope #1 1-minute Regular Jumps 1 minute forward / backward jumps 1 minute Left foot jumps 1-minute right foot jumps Rest 2 minutes Wk1 (1x) Wk2 (2x) Wk3 (3x)
_x000C_WEEK 1-3 Day 1- Upper
Warm-up #1
DB Incline 3x12 (do 2 lighter warm-up sets before the 3x12) A1) Blast Strap Rows 4x10: A2) Rope Face Pulls Holding Rubber Ends (claw grip) 4x15: A3) DB farmer walk with 5 shrugs every 5 yards 3x20 yards B1) Straight Bar Cable tricep extension 4x15: B2) Single leg Kneeling Cable Single Arm Press 4x15: Hammer curls (10 second break between sets) 3x10: T-pushups (push-up, raise one arm up and behind you) 3x8 each side
Day 2- Hurricane
Warm-up #1
Jump Rope #1- Wk 1 - 1 round Wk 2 - 2 rounds Wk 3 - 3 rounds
ROUND 1 Sprint 15 seconds (hill or treadmill at 10mph @ 9% incline) 10 Judo (dive bomb) Push-ups 10 Stability Ball Knee Tucks or hanging knee raises REPEAT 3 times in a row. After 3 sets, rest 2-3 minutes
ROUND 2 Sprint 15 seconds (hill or treadmill at 10mph @ 9% incline) 10 TRX Rows 10 Stability Ball Pikes or laying v-ups REPEAT 3 times in a row. After 3 sets, rest 2-3 minutes
Day 3- Lower
Warm-up #1 Box Jumps 20 Glute ham raise 4x12 Goblet Squats 3x20 Single Leg DB RDL 4x12 Hip Pull-throughs 3x12 Supermans 4x20 Plank Holds on GHR 2 rounds - 10 seconds hold 5 seconds rest = 1 rep do 10 reps = 1 round
1 round on week 1
2 rounds week 2
3 rounds week 3
Day 4 Hurricane
Warm-up #1
Jump Rope #1- Wk 1 - 1 round Wk 2 - 2 rounds Wk 3 - 3 rounds
ROUND 2 Sprint 20 seconds (hill or treadmill at 10mph @ 9% incline) 10 TRX Rows 10 Stability Ball Pikes REPEAT 3 times in a row. After 3 sets, rest 2-3 minutes
ROUND 3 Sprint 20 seconds (hill or treadmill at 10.5mph @ 9% incline) 10 Stability Ball Pike Press 10 Stability Ball Hip Twist
