GUIDELINES
·  20-60 minutes
·  Work to rest ratio b/w 2:1-4:1
·  3-6 different cyclical activities w/in circuit
·  Strictly nasal breathing
·  Heart rate 60-80% of max
 
BENEFITS
·  Exercise Efficiency: improve ability to sustain higher levels of output aerobically
·  Recovery: promotes blood flow to muscles at low intensities
·  CO2 Tolerance: increases amount of oxygen available to muscles to utilize
·  Blood Flow Redirection: by rotating through different movements that emphasize different body parts, it forces blood to constantly be pumped to different places
·  Heart Rate Awareness: focus on controlling heart rate during rest periods
·  Resting Heart Rate: by increasing stroke volume and cardiac efficiency through more blood being ejected each beat
 
MY GO TO IMPLEMENTATION
·  40-60 minutes: 40s ON/ 20s OFF
·  Exercise Rotation: A) Single Under, B) Ski Erg, C) Rowing, D) Curved Treadmill, E) Assault Bike
·  Nasal Breathing & Heart Rate 140-160bpm
·  I prefer the 2:1 work to rest ratio because it allows me to perform the intervals at higher outputs since I have time to partially recover during the rest.
·  I also have found this to be the best way to order the exercise because
1.  It prevents me from utilizing the same major muscle groups for two continuous intervals, so I’m avoiding metabolite build up in the muscle (staying aerobic) and am training my ability to redirect blood flow
2.  It’s ordered from lowest to highest output (in my opinion), so by the time I finish E) my heart rate is peaking, then during A) & B) it drops back down until it builds back up again, teaching me how to use certain exercises for recovery and control my heart rate

 
-  TRAIN THE ENTIRE CHAIN: the body is only as strong as its weakest link
-  MINIMIZE ENERGY LEAKS/LOSS: quite often the hips and upper legs are focused on more than the lower leg in training, so the amount of force produced is limited by foot/ankle strength
-  BE STRONG IN ALL POSITIONS: sport is chaotic, prepare your body to tolerate and be efficient in any situation by strengthening susceptible positions
-  INCREASE LOWER LEG WORK CAPACITY: accumulate high volumes at submaximal intensities in a safe manner, to prepare the tissue for training intensification and further volume increases in future phases 
 
HOW I USE THEM IN GPP
(Block 1: Option D)
·  PRESCRIPTION:
·  Accumulate 30-60 seconds total of an isometric contraction in each position 1-2x a week
·  EXERCISES:
·  ½ squat with high or low ankle position
·  ¼ squat with high or low ankle position
·  Straight leg high ankle position
 
Now that I have showed all four options for block 1 of my GPP Protocol, over the next week I’ll show the two options for Block 2.

-GPP Protocol
 
·  Enforces using glutes as primary driver of all lower body movement
·  Increases potential for lower body power
·  Teaches efficient hip extension
·  Relieves low back pain/tightness
 
PUTTING THEM IN YOUR PROGRAM
·  Because the isometrics are held for long durations, high levels of tension are created in the muscle.  This teaches individuals what it “feels” likes to be using their glutes for hip extension.
·  It’s great to use these exercises at the beginning of a lower body session or in the early off-season because they will now understand what it feels like to be using their glutes in compound lower body movements.
·  Ever since I started using @vandykestrength Glute Layering Isometrics in my training, I have experienced much less low back tightness and my lower body muscular endurance has improved because it removed my hip extension compensation pattern (I was a low back/quad driver)
 
HOW I USE THEM IN GPP
(Block 1: Option C)
·  PRESCRIPTION:
·  Accumulate 30-60 seconds total of an isometric contraction over the course of 1-2 sets,
·  EXERCISES:
·  Straight Leg Kickback (Toe Down), Straight Leg Kickback (Toe Out), Fire Hydrant, Hip Thrust
·  There are many other movements you can use, personally I have found these to work the best for my athletes and myself

(Block 1: Option B)
-  PRESCRIPTION:
-  Accumulate 30-60 seconds total of an isometric contraction over the course of 1-2 sets, (I personally do 1 x 60 sec each position, 1-2 x per week during a GPP phase)
-  Add load once 60 sec can be accumulated in one set from a single leg long lever position
-  ADAPTATIONS:
-  Isolates each of the 4 major myofascial slings: Lateral, Posterior Oblique, Anterior Oblique, Deep Longitudinal
-  Develops hip girdle strength and stability in all planes of motion = Limited energy loss & expanded movement capacity
-  Strengthen important musculature that is often overlooked: QL, Abductors, Adductors, Hip Flexor, Psoas = Minimized common soft tissue injuries
-  Improve hip and torso rigidity = Increased force transfer capabilities
-  Improve work capacity of hip girdle musculature in a controlled manner = Extended ability to resist fatigue and perform at high outputs
-  EXERCISES:
-  SL Prone Plank, SL Supine Plank, Groin Plank, Glute Plank, Reverse Crunch, DB Suitcase, GHD Hip Extension, GHD Sit Up (no GHD at hotel, so had to improvise)

(Block 1: Option A)
-  PRESCRIPTION:
-  Accumulate 60-120 seconds total of an isometric contraction over the course of 1-4 sets (I personally do 1 x 60 sec each position, 1-2 x per week during a GPP phase)
-  ADAPTATIONS:
-  Corrects improper shoulder extension & flexion patterns by teaching the correct muscles to fire during the extended submaximal isometric sets
-  Improves work capacity of shoulder girdle musculature in a controlled manner, allowing overhead athletes to resist fatigue longer and maintain higher levels of performance
-  Develops proper posture and scapular position during overhead movement
-  Great option for individual with limitations due to shoulder injuries, the isometrics can be performed in pain free ROM with proper firing pattern
-  APPLICATION:
-  Recruit muscles of the mid back (rhomboids, mid & lower trap), instead of upper traps and anterior deltoid, when performing isometric overhead movements like Overhead Squats and Handstand Walks
-  Use proper scapula upward rotations with a neutral pelvic position when performing overhead movements, instead of relying on thoracic extension to complete them
-  ISOMETRIC POSITIONS:
-  U, Diamond, Y, T, M, I, Serratus Band Punch
-  DISCLAIMER:
-  Even though I think these isometrics are a great option for accumulating high volume safely with the shoulder girdle, I believe there is value in performing repetition work as well, so the muscle gets taxed in both a lengthened and shortened position

-  GPP = GENERAL PHYSICAL PREPAREDNESS
-  For future training to be as effective and efficient as possible, time must be dedicated to preparing for the high level of stress you will be gradually encountering
-  This is done by developing a well-rounded foundation that can be built off of
-  DAILY GPP OUTLINE
-  BLOCK 1: Isolate & target lagging or injury prone joints & muscle groups
-  BLOCK 2: Improve neural drive, tendon integrity, and full spectrum energy system development
-  BLOCK 3: Develop oxidative system via both delivery and utilization limitation-based adaptations

Click Link Below for Ultimate GPP 
ULTIMATE GPP PROTOCOL