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.
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.
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.
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.
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:
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
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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
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2. MEDIUM DURATION ISOMETRICS (TENDON)
- Improve tendon integrity and robustness
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3. LONG DURATION ISOMETRICS (ENRGY SYSTEM DEVELOPMENT)
- Promote full spectrum energy system development
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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
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2. THE 30'S BODYBUILDING CIRCUIT
- Increase mitochondrial density and capillary network to increase oxygen utilization capabilities
- Enhance muscle endurance
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3. EDT: ESCALATING DENSITY TRAINING
- Improve repeat sprint ability
- Improve alactic capacity and creatine phosphate resynthesis
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4. GIANT GPP CIRCUIT
- Enhance oxygen delivery to muscle through peripheral heat trining effect
- Improve ability to shuttle blood to different muscles during activity
LOWER LEG CONDITIONING (LLC)
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Linear Plyometrics
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Lateral Plyometrics
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