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ULTIMATE GPP PROTOCOL

DON'T SKIP OUT ON GPP
In the field of Strength and Conditioning & Sport Performance, the most often overlooked piece of athletic development is dedicating time to General Physical Preparation.  
  • General Physical Preparation (GPP): a training phase that lays the groundwork for future Specific Physical Preparation (SPP).  It focuses on developing general qualities in the following areas: strength, speed, endurance, flexibility, structure, and skill.  GPP is typically performed in the offseason to develop well rounded robust individuals.  
By skipping this important step in the training process we are putting a ceiling on our athletes/clients physical potential.  The larger the base the higher the peak!  The base is our GPP and the peak is our athletic potential! 
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WHAT A GPP PROGRAM SHOULD CONTAIN
When putting together a GPP Program, the goal is to design training that will provide the individual with a well-rounded physical foundation that can be built off of.  On top of that it needs to be done in a timely manner, so there is adequate time available to eventually put towards the specific goals of the individual. 

This is much easier said than done, designing a program without a specific endpoint is very difficult because it is challenging to define the objective that are being worked towards.

​Evidently this ends up turning into a program that prescribes bodybuilding type training with the aim of increasing muscle cross sectional area and improving body composition.  Even though both of those qualities are important to development their are many other qualities that are being neglected.

ULTIMATE GPP PROTOCOL

​​​This is where the Ultimate GPP Protocol fits in perfectly.  It takes all the guess work out of it putting together the perfect GPP program because it provides you with the exact framework you need to prepare your athletes for effective and efficient future training.  

ULTIMAT GPP PROTOCOL FFRAMEWORK
It consist of three different training blocks and each training day consist of two of those three training blocks.
  • PRIMER (block 1): Isolate & target lagging or important/injury prone muscle groups and joints
  • STRENGTH (block 2A): Increase neural drive, improve tendon integrity, and promote full spectrum energy system development
  • CAPACITY (block 2B): Build up oxidative system for improved work capacity and recovery capabilities

ENDLESS OPTIONS
Within each of the three training blocks listed above there are multiple options that can be chosen from based on the individual/group of individuals you are working with:
  • common injury in sport
  • training age
  • energy system requirement of sport
  • athlete/s weaknesses & strengths

PRIMER (block 1)

  • Choose between one of the four options listed below during each day of your GPP phase, based on your athletes needs
  • PRIMER Adaptations
  • Isolate and develop lagging muscle groups & joints
  • Target injury prone/important muscle groups & joints
1. ANKLE ISOMETRICS - GPP Protocol Primer
File Size: 42 kb
File Type: pdf
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2. HIP ISOMETRICS - GPP Protocol Primer
File Size: 43 kb
File Type: pdf
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3. SHOULDER ISOMETRICS - GPP Protocol Primer
File Size: 42 kb
File Type: pdf
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4. GLUTE ISOMETRICS - GPP Protocol Primer
File Size: 43 kb
File Type: pdf
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STRENGTH (block 2)

  • Choose between one of the three options listed below during each day of your GPP phase, based on your athletes needs​
 1. OVERCOMING ISOMETRICS (NEURAL)
  • Increase neural drive, intramuscular coordination, & motor unit recruitment
1a. Overcoming Isometric Circuit A - GPP Protocol Strength
File Size: 42 kb
File Type: pdf
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Overcoming Isometric Circuit C - GPP Protocol Accessoy
File Size: 42 kb
File Type: pdf
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1b. Overcoming Isometric Circuit B - GPP Protocol Strength
File Size: 42 kb
File Type: pdf
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2. MEDIUM DURATION ISOMETRICS (TENDON)
  • Improve tendon integrity and robustness
2a. MD Isometric Circuit A - GPP Protocol Strength
File Size: 43 kb
File Type: pdf
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2b. MD Isometric Circuit B - GPP Protocol Strength
File Size: 43 kb
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3. LONG DURATION ISOMETRICS (ENRGY SYSTEM DEVELOPMENT)
  • Promote full spectrum energy system development
3a. LD Isometric Circuit A - GPP Protocol Strength
File Size: 42 kb
File Type: pdf
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3b. LD Isometric Circuit B - GPP Protocol Strength
File Size: 43 kb
File Type: pdf
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CAPACITY (block 2B)

  • Choose between one of the three options listed below during each day of your GPP phase, based on your athletes needs​
  • Build up oxidative system for improved work capacity and recovery capabilities
  • Address major endurance limitation: delivery, utilization, or respiratory
​1. MONO-STRUCTURAL AEROBIC CIRCUIT
  • Increase CO2 tolerance, so more oxygen is available to be utilized
  • Improve cardiac efficiency by improving stroke volume
Monostructural Aerobic Circuit - GPP Protocol Capacity
File Size: 43 kb
File Type: pdf
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2. THE 30'S BODYBUILDING CIRCUIT
  • Increase mitochondrial density and capillary network to increase oxygen utilization capabilities
  • Enhance muscle endurance
The 30s BB circuit - GPP Protocol Capacity
File Size: 42 kb
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3. EDT: ESCALATING DENSITY TRAINING
  • Improve repeat sprint ability
  • Improve alactic capacity and creatine phosphate resynthesis
EDT Circuit A - GPP Protocol Capacity
File Size: 44 kb
File Type: pdf
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EDT Circuit B - GPP Protocol Capacity
File Size: 44 kb
File Type: pdf
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4. GIANT GPP CIRCUIT
  • Enhance oxygen delivery to muscle through peripheral heat training effect
  • Improve ability to shuttle blood to different muscles during activity
GIANT GPP Circuit
File Size: 23841 kb
File Type: pdf
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 LOWER LEG CONDITIONING (LLC)

Linear Plyometrics
Lateral Plyometrics
Linear Plyometrics - GPP Protocol LLC
File Size: 43 kb
File Type: pdf
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Lateral Plyometrics - GPP Protocol LLC
File Size: 43 kb
File Type: pdf
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In Place Pyometrics
In Place Plyometrics - GPP Protocol LLC
File Size: 43 kb
File Type: pdf
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  • Crossfit programs
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • warm up generator
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me