Work capacity or general physical preparedness (GPP) is an aspect of training that many either forget about or are simply unaware of. However, the reality is that GPP is everything to everyone—it is quite literally the foundation of your fitness.
With that said, GPP is low-hanging fruit for many of you, and the good news is that a little bit (specific training geared toward improving it) goes a long way.
Having great GPP improves:
- Work capacity (aerobic fitness)
- Recovery between sessions
- The development of strength and conditioning
- The size of one's fitness base
- Resiliency
There are many ways to skin the proverbial GPP cat, but some of the best include movements like loaded carries, sled drags, sledgehammer tire strikes, or odd object (strongman-styles include movements like loaded carries, sled drags, sledgehammer tire strikes, or odd object (strongman style work) training.
Of course, not everyone has access to all the tools mentioned above, but luckily, an effective and efficient GPP training session can take us in several different directions.
Insert GPP Circuits
A key component to improving work capacity is performing that is sustainable across longer durations (20-plus minutes), keeps your heart rate consistent, and challenges you in new ways. Being challenged in new ways can help you improve your ability to recover between your main strength and hypertrophy sessions and improve your resiliency to avoid common aches and pains. It is a win/win.
Here are a few examples:
Option #1 Basic Equipment Circuit
5 Rounds of 30s on/30s off:
1a. Landmine Zercher Reverse Lunge + Knee Lift
1b. Rotational Kettlebell Cleans
1c. Battle Ropes
1d. Landmine Rotation To Press
1c. Jumping Rope (or Double Unders)
1d. Any Cyclical Piece, e.g., air bike, rower, ski erg, treadmill
Option #2 Strongman Style EMOM
If you do have access to sleds and odd objects, here is an easy way to program that work that is both effective and fun.
EMOM 24:
- Minute 1: 20-30s of Heavy Sledpush
- Minute 2: 20-30s Zercher Carry
- Minute 3: 20-30s Backwards Sled Iso Row Drag
- Minute 4: Rest
*Roughly 100 ft. for each interval
Option #3 Minimal Equipment
10 Rounds of:
1a. Air Bike Sprint x 20s
1b. Battle Ropes x 20s
1c. Landmine Thrusters x 20s
Rest 60s between rounds
Conclusion
All of these pieces should be done at a sustainable level of output, meaning you want to leave plenty in the tank so your ability to duplicate your level of performance across multiple sets - my advice is to start much slower/lighter than you think and get a feel for these pieces on Week 1. Each week, you can increase your intensity slightly, but remember this work is NOT about how hard you push but more about moving slowly and steadily.
Avoid letting your ego take over and attempting to go balls-to-the-wall in any of these training sessions (save that for your strength/hypertrophy sessions.) Moving at a slower pace will yield more long-term effects regarding building your aerobic fitness and further solidifying your fitness base!
Jason has been involved with the fitness industry for close to 17 years working with individuals and coaches. He is the owner of Jason Brown Coaching, specializing in working with ex-CrossFit athletes as well as providing education for strength and conditioning coaches to improve their programming. He has a Master's of Science degree in Exercise Science, is a CSCS, and is a Certified Special Strengths Coach through Westside Barbell.
